Ultra-processed foods: what are the risks?

Ultra-processed foods make up more than a third of our energy intake. However, they are harmful to our health when consumed in too large quantities or too regularly. What are the risks and how to avoid them?

“This concept, which dates back to 2009, comes from the Brazilian NOVA classification, which divides foods into four groups according to their degree of processing,” explains Dr. Anthony Fardet, PhD and researcher in preventive and sustainable foods at the National Research Institute for Agriculture, Food and the Environment (INRAE) in Clermont-Ferrand/Theix. The fourth group is ultra-processed foods.

“These are fake foods: they contain at least one overprocessing index (MUT) of strictly industrial origin,” says Dr. Fardet. These MUTs, which do not exist in our kitchens, are cosmetic additives, flavorings, sugars, proteins, lipids and highly processed fiber (e.g. glucose-fructose syrup, hydrogenated fats, milk / soy proteins, isolated pea fiber …) or very active technological treatments that degrade food (cooking-extrusion, blowing).

In particular, they have the ability to modify taste, aroma, texture or color.

70% of industrial foods are ultra-processed

He points out that 70% of industrial foods in Western countries are ultra-processed foods. Manufacturers prefer them because they are attractive and very profitable food with low-cost ingredients. “They are designed to make consumers want to go back to them or consume more than is reasonable,” the researcher explains. Examples of ultra-processed foods:

• industrial breads and bagels
• chocolate bars
• packaged poultry and fish derivatives
• instant soups
• lots of ready-to-eat meals

“34% of the daily calories of adults and 46% of these children are provided by these foods.”

Increased risk of chronic diseases

In Europe, these foods may be about 16% cheaper than other foods in supermarkets, but “if you have a global and holistic approach, they are very expensive,” says Dr. Fardet. They have a very significant cost to health and the environment. “Data from more than 110 epidemiological studies converge on the same harmful effect of ultra-processed foods consumed in large quantities,” he warns. Recent studies have shown associations between the consumption of ultra-processed foods and the increased risk of overweight, obesity, type 2 diabetes and high blood pressure, which is the cause of cardiovascular diseases. A study involving researchers from Inserm, INRA and University Paris 13, identified an association between the consumption of ultra-processed foods and an increased risk of developing cancer, particularly breast cancer.

How to recognize ultra-processed foods?

“Beyond the five ingredients on the label, there are more than three out of four chances that a food will be highly processed,” says the researcher. Also, be careful if you read names of ingredients that you do not use in cooking, such as monoglycerides of fatty acids, xylitol, barley malt extract, etc. What should also catch your attention? “These products also usually have very colorful packaging, elaborate marketing, and overpackaging with many individual portions,” concludes Dr. Anthony Fardet.