BTF #189 - Ultra-Processed Foods & the NOVA Scale
How does food processing impact our health? And where is the line for "Ultra-Processed"?
I’ve been wanting to do an episode of Better Than Fine on processed food for a while. The last few years my Insta feed has been an uncomfortable tennis match of influencers arguing about what’s in our food, and I was curious to draw my own conclusions. I finally turned over that rock this past fall…
… and fell down a 3 months rabbit hole.
What I found has made me uncomfortable.
Not only with how I’d been personally eating, but how to talk about nutrition with my clients going forward.
The More|Better substack is a weekly dose of fitness, wellness, and wellbeing content here to help you make sense of all the nonsense. Written by personal trainer, wellness coach, and positive psychology practitioner Darlene Marshall.
The Effects of Ultra-Processed Foods
Most people have roughly heard that consumption of ultra-processed foods can have negative impacts on human health. Here are a few high level notes (I go much deeper in the episode):
Cardiovascular Health: Ultra-processed foods are often high in added sugars, trans fats, and sodium, which are known risk factors for cardiovascular diseases such as hypertension, heart disease, and stroke. Long-term consumption of these foods has been linked to an increased risk of cardiovascular events.
Metabolic Health: Ultra-processed foods have been associated with adverse effects on metabolic health, including insulin resistance, dyslipidemia, and type 2 diabetes.
Cancer: Some studies have suggested a possible link between the consumption of ultra-processed foods and an increased risk of certain types of cancer.
Gut Health: Ultra-processed foods often contain additives such as emulsifiers, preservatives, and artificial sweeteners, which may disrupt the gut microbiota and promote inflammation. Imbalances in the gut microbiota have been linked to various health conditions, including inflammatory bowel diseases and metabolic disorders.
Mental Health: Emerging research suggests that diet quality, including the consumption of ultra-processed foods, may influence mental health outcomes such as depression and anxiety. Ultra-processed foods may contribute to mood disturbances and cognitive decline through mechanisms involving inflammation and oxidative stress.
That news wasn’t new to me and probably isn’t new to you.
The big bubble pop for me was what I learned next… I was drawing the line for “Ultra-Processed” in the wrong place.
Nova Food Classification System
The Nova Food Classification System is a tool used to categorize foods based on the extent and purpose of their processing. Developed by researchers, it divides foods into four groups:
Unprocessed or minimally processed foods: These are foods that have undergone very little or no processing before reaching the consumer. They are often in their natural state or may have undergone simple processes such as washing, cleaning, or drying. Examples include fresh fruits, vegetables, nuts, seeds, eggs, and meats.
Processed culinary ingredients: This category includes substances extracted from foods or nature, used in cooking to add flavor or improve the texture of dishes. Examples include oils, fats, sugars, salt, and vinegar.
Processed foods: These foods have undergone some processing to make them suitable for consumption or to extend their shelf life. However, they still retain many of their original properties. Examples include canned fruits and vegetables, freshly made bread, cheese, and cured meats.
Ultra-processed foods (UPFs): This category includes foods that have undergone extensive processing and often contain additives such as preservatives, colors, flavors, and other chemical substances. They typically have a long list of ingredients and are often high in sugar, salt, and fat. Examples include packaged snacks, sugary drinks, ready-to-eat meals, and fast food.
But that last line… the examples commonly given for UPFs?
There’s a lot more there than I previously thought.
I dive deep on this in the episode - but packaged breads, prepared foods, packaged snacks. 74% of food in American grocery stores are UPFs and the average American adult eats about 60% UPFs. Many of us are telling ourselves we’re eating the “healthy” snacks because they’re low sugar… but it’s far more nuanced than that.
Did this episode inspire you? Sharing is caring so feel free to pass it on.
Need support making sense of your own wellness? I’m available for long term coaching and consultations are always free.
Here’s the link to my calendar so you can book a call.
I was so glad to hear about your journey with this, as I am on a similar search for answers. After listening to this episode I had a horrid thought (which I was already aware of but not paying much attention to)- all of that plant-based milk in the store is, Ultra-processed. I wonder if making it myself is the only way around this and what kind of a difference it might make. Would love to hear your thoughts on these plant-based milk options. Thanks for everything you do!
-Francesca