I just finished reading an article on the damage ultra-processed foods do to cognitive performance. Common ultra processed foods mentioned were commercial bread, ice cream, chips, fruit flavored yogurt, instant soups.
At what point do they drop off in being ultra processed? If I buy bread at the local bakery is it just ‘processed’? If I buy small batch local ice cream, is it less harmful?
What if I make all those things at home from scratch?
I just realized my toddler eats a lot of the foods in the first column, and I’m wondering where the biggest bang for the buck is to make meaningful substitutions.
I just try “crowding out” the ultra processed stuff for my kids. So, I’ll put an Oreo on their plate but also fruit, veggies, a protein, a fat and a carb. I personally think the danger of shielding them from these foods leading to crazy food behaviors when they have more freedom is greater than the risk of Oreos and yogurts in moderation in an otherwise balanced diet.
Yes, a lot of the scenarios you talk about you’re reducing intervention—things like supermarket bread have a heap of sugar and processing ingredients to further shelf life.
Especially for very small children, I think you want to try to stay as close to basic as you can—the reality is that convenience will play a part in feeding them, though! I think it’s more about what can you do at home (eg, batch cook veggies or stew apple without stuff added, freeze in portions) to try and make things convenient for you but also less likely to have added salt/sugar/processing ingredients in them.
Things like ice cream, chips, fast food, flavored drinks etc should be rare treats for everyone rather than common snacks for anyone.
Here is the NOVA definition of ultra processed foods, most use.
>Group 4. Ultra-processed foods
Ultra-processed foods, such as soft drinks, sweet or savoury packaged snacks, reconstituted meat products and pre-prepared frozen dishes, are not modified foods but formulations made mostly or entirely from substances derived from foods and additives, with little if any intact Group 1 food.
Ingredients of these formulations usually include those also used in processed foods, such as sugars, oils, fats or salt. But ultra-processed products also include other sources of energy and nutrients not normally used in culinary preparations. Some of these are directly extracted from foods, such as casein, lactose, whey and gluten.
Many are derived from further processing of food constituents, such as hydrogenated or interesterified oils, hydrolysed proteins, soya protein isolate, maltodextrin, invert sugar and high-fructose corn syrup.
Additives in ultra-processed foods include some also used in processed foods, such as preservatives, antioxidants and stabilizers. Classes of additives found only in ultra-processed products include those used to imitate or enhance the sensory qualities of foods or to disguise unpalatable aspects of the final product. These additives include dyes and other colours, colour stabilizers; flavours, flavour enhancers, non-sugar sweeteners; and processing aids such as carbonating, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants.
A multitude of sequences of processes is used to combine the usually many ingredients and to create the final product (hence ‘ultra-processed’). The processes include several with no domestic equivalents, such as hydrogenation and hydrolysation, extrusion and moulding, and pre-processing for frying.
The overall purpose of ultra-processing is to create branded, convenient (durable, ready to consume), attractive (hyper-palatable) and highly profitable (low-cost ingredients) food products designed to displace all other food groups. Ultra-processed food products are usually packaged attractively and marketed intensively.
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>https://world.openfoodfacts.org/nova
I’ve completely cut out name brand/almost all bread that’s been processed with shelf extending ingredients. Switched to Ezekiel bread, and I won’t look back. It’s healthy, good protein, vitamins and minerals, and fiber. Can’t really ask for more, in my opinion.
For your toddler there is a lot of info and tutorials on how to make it yourself and it’s 1000% easier then it sounds.
You just make your regular meals, don’t add salt or extra fat, blitz it into 3 categories of fine and freeze it.
Pretty much, not even the government has a clear definition as to what they mean when they use these terms.
Ultra-processed foods is too much of a blanket term IMO. There are some foods that are considered “ultra-processed” that can be considered completely healthy, but there’s plenty that aren’t. It’s better, although more time consuming, to look at the ingredients & NFP of a product to determine how “healthy” it is.
Processed does not necessarily mean a product is particularly bad for you. Judgement should tell you that something like an Oreo is pretty unhealthy and very far from being “actual” food. The closer you stick to home-cooked meals made with fresh, whole foods, the better. Processed junk food can still be enjoyed sparingly without necessarily wreaking total and utter havoc on your body.
I would exercise caution and consult a pediatrician/pediatric dietitian or two before landing on a diet for your child.
Could you provide the article? I would be curious to find out how the authors are evaluating cognitive performance and assigning causality.
At first impression, this seems to me like a deprivation of required nutritional components rather than the consumption of the ultra-processed things directly as harm agents.