Rating Ultra-Processed Foods for Nutritional Value
No doubt you’ve seen ultra-processed foods in the news. “Ultra-Processed Foods are Linked to Early Death” and “Ultra-Processed Food is Killing Us but We’re Too Selfish to Stop Eating It” are two of many frightening headlines. But what exactly are ultra-processed foods, and are they all equally damaging?
What are ultra-processed foods?
Candy, chips, cookies, and cheese from a spray can probably come to mind. But other foods may surprise you. The most widely accepted classification for identifying processed foods is the NOVA classification, in which foods are bucketed into four categories. Category 1 consists of unprocessed foods like fresh apples and minimally processed foods like chopped almonds in a resealable plastic bag. Culinary ingredients like olive oil and butter fall into Category 2. Canned beans, bread, and other foods with added sugars, oils, or salt and smoked or canned foods are in Category 3 processed foods. Considered the most processed and the most harmful are Category 4 ultra-processed foods.
Category 4 foods are those containing manufactured or extracted ingredients and include candy, chips, cookies, and spray-can cheese but also yogurt with added sugar, fiber-fortified bread, high-protein hot cereal, plant-based milk substitutes, and zero-calorie plain sparkling water.
Nutrition is nuanced
The NOVA classification does not indicate the healthfulness of a food, merely its degree or type of processing. In fact, researchers with the USDA created a healthful diet following the recommendations of the Dietary Guidelines for Americans, with 91% of calories coming from category four ultra-processed foods. The diet provided ample potassium, calcium, and fiber, which are largely under-consumed in the U.S.
The problem with the NOVA classification is the same problem other classification systems have. They are rigid and can be applied too strictly. Not all ultra-processed foods are harmful any more than all foods with carbohydrates are bad, all foods with salt are unhealthy, or all dogs are attack dogs.
The USDA research does not suggest that candy and chips are wholesome foods or that they don’t contribute to health problems. However, the research does argue that the widely-used classification system for processed foods cannot determine the healthfulness of the diet.
What you can do
Take headlines with a grain of salt. Attention-grabbing headlines often misrepresent research conclusions. Ask yourself these five questions to determine the nutrient density of your diet:
Do you eat ample fruits and vegetables every day? MyPlate calls for 3-5 cups of fruits and vegetables daily for adults. If you are eating them with most snacks and meals, you are probably in good shape.
Do the majority of your foods provide critical nutrients? If you are making a healthy plate with MyPlate, you will be getting adequate carbohydrates, protein, vitamins, and minerals. The food groups in MyPlate include fruits, vegetables, whole grains, and heart-healthy proteins, along with 2-3 servings of calcium-rich dairy or nondairy foods.
Do you eat protein-rich foods with most meals, and foods with fiber at every meal? Protein-rich foods include seafood, poultry, meat, nuts, nut butter, legumes, eggs, and seeds.
Do you eat the right amount of food and calories for your body and energy level?
Bottom line:
Processed and ultra-processed foods of high nutrient density such as soy milk, tofu, whole grain tortillas, cottage cheese, and canned lentil soup fit well into wholesome meal patterns.
Enjoy!
Reference:
https://jn.nutrition.org/article/S0022-3166(23)72434-6/fulltext
“Dietary Guidelines Meet NOVA: Developing a Menu for A Healthy Dietary Pattern Using Ultra-Processed Foods” by Julie M. Hess, Madeline E. Comeau, Shanon Casperson, Joanne L. Slavin, Guy H. Johnson, Mark Messina, Susan Raatz, Angela J. Scheett, Anne Bodensteiner and Daniel G. Palmer, 24 June 2023, The Journal of Nutrition.