Ultra-processed foods and health insurance

According to the latest research commissioned by the Canadian Heart and Stroke Foundation, almost 50% of the daily calories Canadian people get from ultra-processed foods. If you are one of them, you have two choices: 1) avoid ultra-processed foods or 2) think about getting the following insurance plans (if it’s not too late and while you are still qualified for them):

  • extended health insurance
  • accidental fracture insurance
  • critical illness insurance
  • disability insurance
  • life insurance

We are not kidding or exaggerating. Let’s consider scientifically proven facts and health risks behind ultra-processed foods.

Health authorities are sounding the alarm about ultra-processed foods

The decline of home cooked meals has been the major change in dietary patterns in the last 70 years (heating up frozen fried chicken in a microwave doesn’t count). That means almost half of the food we eat every day has been significantly changed from its original state, with salt, sugar, fat, additives, preservatives and/or artificial colours added.

Ultra-processed describes many foods, including pre-prepared dishes found in grocery store freezers, packaged baked goods, dehydrated soups, ice cream, sugary cereals and fizzy beverages.

Because of this troubling evidence, government health agencies of many countries are sounding the alarm about ultra-processed foods. Already, national guidelines in Brazil and Israel urge their citizens to avoid them completely. A book by the British doctor and television personality Chris van Tulleken, called “Ultra-Processed People” has all produced a flurry of scary headlines: “Beware of the Food That Isn’t Food,” “Why Ultra-Processed Foods Are So Bad for You,” “Ultraprocessed Foods Are Easy, Cheap and Could Be Killing You.”

NOVA – the level of food processing classification system

An international panel of food scientists and researchers developed a classification system called NOVA that categorizes foods according to the extent and purpose of food processing, rather than in terms of nutrients. It splits foods into three categories:

  1. Unprocessed or minimally processed foods: Vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs and milk. Make these real, whole foods the basis of your diet.
  2. Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that’s detrimental to health. They are convenient and help you build nutritious meals. See? Not everything in a package is bad for you!
  3. Ultra-processed foods: Here’s the category where almost 50% of our calories come from – and where we should cut back. These foods go through multiple processes (extrusion, molding, milling, etc.), contain many added ingredients and are highly manipulated.

Ultra processed foods can include:

  • sugary drinks (soft drinks)
  • syrups and jams
  • chocolate and candies
  • potato chips and pretzels
  • sauces, dressings and gravies
  • ice cream and frozen desserts
  • bakery products like muffins and cakes
  • fast foods like French fries and burgers
  • frozen entrées like pasta dishes and pizzas
  • processed meats like sausages and deli meats
  • sweetened breakfast cereals
  • packaged soups
  • chicken nuggets

 

Canadian Food Guide about ultra-processed foods

Canadian Food Guide encourages people to limit highly processed foods because eating highly processed foods increases your intake of sodium, sugars, and saturated fat. Eating too much sodium, sugars or saturated fat can increase your risk of chronic disease.

Health risks of ultra-processed foods

Two separate studies published in The BMJ link eating the popular factory-made fare with an increased risk of cardiovascular disease and an increased risk of early death. While a direct cause-effect relationship has yet to be established, the researchers of both studies have associated highly processed food consumption with higher risks of obesity, high blood pressure, high cholesterol and even some cancers.

Sodium

A higher sodium intake can lead to higher blood pressure, which may lead to heart disease. Sodium is often added to foods to preserve them and for taste. Highly processed foods are the main source of sodium for Canadians.

Sugars

Eating and drinking a lot of foods and drinks with added sugars has been linked to an increased risk of obesity and type 2 diabetes. Having too many sugary drinks has been linked to an increased risk of cavities in children.

Saturated fat

Replacing foods that have mostly saturated fat with foods that have healthy fats can help lower the risk of heart disease. Processed meats can be high in both sodium and saturated fat. Eating too many processed meats has been linked to a higher risk of colon cancer.

Phosphoric acid

No matter if it’s the occasional full-sugar cola or multiple diet sodas every day, the phosphoric acid in it leaching the minerals out of your bones. Soft drinks have been linked to bone fractures.

Food additives and neoformed processing contaminants

Intake of ultra-processed foods might increase cancer risk through obesogenic properties and reduced nutritional value, as well as through exposure to food additives and neoformed processing contaminants.

How to limit highly processed foods

If you eat highly processed foods, try to:

  • eat them less often
  • eat them in small amounts
  • replace them with healthier options

You can:

  • replace sugary drinks with water
  • try not to keep highly processed foods at home
  • choose healthier menu options when eating out
  • choose less processed foods, such as: leftover baked chicken instead of deli meats or steel-cut oats instead of sweetened instant oats
  • make homemade versions of your favourite highly processed foods: for instance, try a healthy muffin recipe to replace store-bought muffins; make your own frozen dinners by choosing a healthy recipe and freezing it in meal-sized portions
  • stock your kitchen with healthy snacks. Try quick and easy options like: nuts, fruit, carrots, hard-boiled eggs
  • plan your meals and snacks in advance to include: vegetables and fruit, whole grain foods, protein foods
  • limit the use of highly processed spreads and dressings in your meals and snacks
  • use the food label when grocery shopping to make informed choices

 

Avoid ultra-processed foods and you might live longer and healthier.

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