What are ultra-processed and why you should banish them from your diet

What are ultra-processed and why you should banish them from your diet

Nutrition

Priming fresh food (vegetables, fruits, vegetables …) guarantees a high feeling of satiety and an adequate supply of nutrients

Everything that is presented to us as something «forbidden» is usually what awakens us the most curiosity or desire, as pointed out by Oscar Wilde in his novel ‘The Picture of Dorian Gray’ whose quote that we detail below is especially successful to exemplify what it happens with ultra-processed: «The only way to get rid of temptation is to give in to it. If it resists, the soul falls ill, longing for what it has forbidden itself, desiring what its monstrous laws have made monstrous and illegal.

We all know that they are bad, that they lack nutritional interest and that they can even harm our health if they are abused. However, we find it extremely difficult not to succumb to the “charms” of these products and we fall (again and again) into temptation. The secret is not in running away from them, but in knowing balance diet.

What are ultra-processed?

But … do we really know what ultra-processed ones are? Ultra-processed foods are industrially produced “foods” that do not contain raw materials among their components. This means that they are not made up of natural and complete foods but rather processed forms of food. As examples of ultra-processed we have all kinds of Industrial bakery, the vast majority of breakfast cereals, snacks salty pseudo-potatoes, sugary drinks and soft drinks, meat preparations, most of the precooked ones, pizzas, etc.

Behind this type of food, in addition, there is a great economic investment in the study of its organoleptic characteristics. That is, they study to the millimeter the texture, the flavor, the odor crafts, the sound in mouth, the container… In order to generate highly attractive, addictive and ultra-palatable products, to which it is very difficult not to succumb.

All this, seasoned by the high amount of fat, sugar and salt, which makes us segregate dopamine, Serotonin among others, which further stimulates appetite. Being highly refined preparations, the digestibility is so high that the Feeling full it can be very late. In addition to all the above, investment in advertising is another characteristic feature of this type of industrial preparations.

How to distinguish an ultra-processed

This question is answered in a very simple way, have you ever seen advertising for an apple? Well that … All those embellished products with succulent packaging, accompanied by a lot of advertising, with endless lists of ingredients (especially refined flours, sugar, refined vegetable oils, high amounts of salt and various additives) and that when you try them you cannot stop eating them are, without a doubt, ultra-processed.

They tend to have a high caloric index and the danger of its consumption lies in that it displaces other foods that we must choose, as are all those fresh, natural and complete. That is, it is not so much what we eat, but what we stop eating when choosing this type of food, devoid of nutritional interest.

How to avoid ultra-processed

As I explained at the beginning, trying to live in a bubble and never get carried away by them is going to be an impossible mission since, for sure, we will not be able to avoid them. What we must always keep in mind is the importance of carrying a varied, balanced diet based on natural foods. These guarantee us a high feeling of satiety and an adequate supply of nutrients. On the other hand, we can do exceptions in a very punctual way to give us a pleasure to the senses with some other ultra-processed whim.

It is important to note that, if we detect that we are somehow addicted to this type of food, we do not normalize it. In this case, going to a suitable professional is the best decision we can make.

In order to make the right choices and gradually banish ultra-processed foods from our diet, it will be useful to follow this decalogue to the letter.

1. Fresh, natural and complete food

Base your diet on fresh, natural and complete foods. Abundance of vegetables and vegetables, sources of fiber and micronutrients, which will keep the level of satiety high. These foods are characterized by making our body “work” to extract all the nutrients from the food matrix and achieve greater satiety, compared to other foods with which we hardly have anything to do to digest them.

2. Enough protein

Get enough protein. This macronutrient is essential, since it is the one that builds all our tissues and helps us maintain satiety.

3. Fresh and seasonal fruit

Always have fresh and seasonal fruits on hand. Faced with a sweet tooth, it will provide you with an infinity of antioxidants and will keep you hydrated, nourished and satiated. Also, if you fancy something more palatable, fruits go very well with nuts.

4. Organization of the menus

Plan your diet each week. Pick one day a week to plan your weekly menu and cook. In this way, you can think and imagine ideas for cooking and your diet will be more attractive to curb that craving for ultra-processed foods.

5. Make the shopping list

From the previous point, if you make your shopping list based on fresh and seasonal foods, you will be much more motivated when it comes to cooking. You can also do your shopping in local markets, where you will not have to go through the “forbidden” aisle.

6. Eyes that do not see …

Do not buy what you do not eat. Easy and simple, if you do not have it at home, you will reduce the probability of being tempted.

7. If you want sweet, do it yourself

If you have a sweet treat, try making preparations with natural ingredients. For example, you can cook a cake with 100% whole wheat flour, eggs, yogurt, extra virgin olive oil and apple, banana and even add some dark cocoa nibs without sugar. In addition to being a delicious recipe, it will nourish you and keep you satiated.

8. Healthy homemade snacks

If, on the other hand, you fancy something salty, try making some oven-roasted pumpkin or sweet potato chips or even some roasted chickpeas with spices. A simple handful of roasted and salted nuts can make a fantastic salty snack.

9. Stand firm

It is essential that you have a good diet base since, if there comes a time when you commit that unavoidable sin, surely the amount you eat of ultra-processed foods will be much less than if your diet is chaos. That is, the impact will be much less with an adequate diet.

10. Exercise helps

An active, healthy lifestyle and where the practice of physical exercise on a regular basis, it will also significantly slow down the impact of ultra-processed and reduce the desire to go to them.

About the author: Raquel Capel is a sports and clinical dietitian-nutritionist, responsible for Nutrition of the Vikika Team, as well as a personal trainer.