Foods that spell danger

April 9, 2024

Foods that should be avoided and experts are calling for ultra-processed food to be treated like tobacco and we list those to be avoided.

Two landmark studies presented at the European Society of Cardiology congress in Amsterdam last August revealed that ultra-processed food significantly increases the risk of high blood pressure, heart attacks and strokes. Even “healthy” processed options, such as protein bars, breakfast cereals, low-fat yoghurts and supermarket sliced bread were linked to worse heart health.

Experts say regulations must be in place to restrict advertising and stop companies “selling foods that are killing us”. More than half of the typical British daily diet is made up of ultra-processed food, more than any other country in Europe. The products, made using a series of industrial processes, include breakfast cereals, ready meals, frozen pizzas, sweets and biscuits.

Apparently, there is now significant evidence that these products inflame the gut, disrupt appetite regulation, alter hormone levels, and cause myriad other effects which likely increase the risk of cardiovascular and other disease much in the same way that smoking does.

In a separate study, researchers at the University of Sydney followed 10,000 middle-aged women in Australia for 15 years. Those who ate the most ultra-processed food were 39 per cent more likely to develop high blood pressure, significantly increasing the risk of heart attacks and strokes.

Studies have linked high consumption of these foods to heart disease, diabetes, depression, dementia and cancer. Increasingly, evidence indicates that ultra-processed food is not simply harmful because it tends to be fatty, salty and sugary, but that something inherent in the industrial processing is at fault.

Processing degrades the physical structure of foods, while additives such as sweeteners and emulsifiers damage healthy gut bacteria and cause inflammation, which may in turn increase the risk of heart disease.

What is alarming is that two thirds of British adults are obese or overweight.

Here are some ultra-processed foods to avoid.

• Mass-produced sliced bread
• Low fat or sweetened yoghurts
• Breakfast cereals
• Doughnuts and biscuits
• Protein bars and cereal bars
• Chicken nuggets and processed meat products
• Instant soups and noodles
• Fizzy drinks, including diet versions
• Margarines and spreads

Processed Foods

Turning to processed foods is at least a step in the right direction.

Processed food is made by combining two or more food products and then baking, cooking and fermenting them: chopped tomatoes with citric acid, or tuna with brine.

• Greek Yogurt: High in protein and probiotics, Greek yogurt is a nutritious option. Choose plain, unsweetened varieties to avoid added sugars.

• Frozen Vegetables: Frozen vegetables are often as nutritious as fresh ones because they are usually frozen shortly after harvesting. They are convenient and have a longer shelf life.

• Canned Beans: Canned beans are a good source of protein and fibre. Opt for low-sodium varieties and rinse them before use to reduce sodium content.

• Whole Grain Bread: Look for bread that lists whole grains as the first ingredient and has minimal added sugars. Whole grain bread provides fiber and essential nutrients.

• Nut Butters: Natural nut butters, without added sugars or hydrogenated oils, can be a good source of healthy fats and protein.

• Oatmeal: Instant or quick oats can be a convenient and nutritious option for a quick breakfast. Choose plain oats and add your own toppings to control sugar intake.

• Canned Tomatoes: Canned tomatoes can be a versatile ingredient for cooking. They are a good source of lycopene, a powerful antioxidant.

• Brown Rice: While not heavily processed, brown rice is partially milled, making it a healthier option than white rice due to its higher fiber content.

• Dark Chocolate: Dark chocolate with a high cocoa content (70% or more) contains antioxidants and may have health benefits. Consume it in moderation.

• Frozen Fruit: Similar to frozen vegetables, frozen fruits can be a convenient and nutritious option for smoothies or as a topping for yogurt.

When choosing processed foods, it’s important to read labels and be aware of ingredients such as added sugars, artificial preservatives, and excessive amounts of salt. Moderation is key, and incorporating a variety of whole, fresh foods into your diet remains the foundation of a healthy eating plan.

Read our post on Foods that are healthy