This week, experts issued a warning about the potential dangers of consuming too much ultra-processed food, which could increase the risk of heart attacks and strokes. While many of us may associate this with crisps and chocolate bars, it’s important to note that even foods we perceive as “healthy” can fall into the category of ultra-processed.
Ultra-processed foods typically contain ingredients that you wouldn’t typically find in your kitchen cupboard, including various colorings, sweeteners, and preservatives. These additives may have unfamiliar names that make them difficult to recognize.
In this article, MailOnline uncovers some of the supposedly healthier foods that are actually considered ultra-processed. It’s worth being aware of these when making food choices.
Let’s start with ham. Cold meats like ham and salami might seem like convenient protein sources for a sandwich, but many store-bought packs are loaded with chemicals. While some hams, like Parma ham, are only preserved with salt, others, like wafer-thin ham, contain stabilizers that enhance their texture and structure.
These texture enhancers can be identified on the ingredients list as Potassium Triphosphate, Pentasodium Triphosphate, and Tetrapotassium Diphosphate. Additionally, research suggests that processed meats, such as ham and sausages, have been linked to bowel cancer and heart disease.
Next on the list is margarine. For years, people have opted for margarine as a supposedly healthier alternative to butter. However, margarine often contains food additives like emulsifiers, which help bind the ingredients together. Look out for ingredients like lecithin, mono- and diglycerides of fatty acids in margarine brands like Stork and I Can’t Believe It’s Not Butter. Emulsifiers, found in various foods, have been found to impact the human gut and potentially increase inflammation.
Moving on to canned soup, it’s important to note that while homemade soup wouldn’t be considered ultra-processed, canned soup often contains unfamiliar ingredients. For example, a tin of Heinz cream of tomato soup contains an acidity regulator called citric acid, which is used to control taste and prevent bacterial growth. Heinz Cream of Chicken Soup also contains stabilizers to maintain ingredient blend.
Granola bars, often marketed as healthy snacks, may not be as wholesome as they appear. They frequently contain artificial sweeteners and various chemicals. Nature Valley Crunchy Oats bars, made with 60% oats, still contain the emulsifier lecithins. And Go Ahead Fruit Crispy Slices, despite being low-calorie and made with dried fruit, also contain bulking agents, acidity regulators, gelling agents, and firming agents. Opting for homemade granola bars or those made with nuts and oats can help avoid these added chemicals and sweeteners.
Protein shakes, commonly consumed by gym-goers to support muscle growth, are often flavored with sweeteners. Goodness Shakes Protein Chocolate Flavour, sold at Tesco, contains no added sugar and is fat-free, but it does include the sweetener sucralose and several stabilizers. Huel Ready To Drink Vanilla, available at various UK supermarkets, also contains sucralose. While the addition of sucralose doesn’t make these shakes healthy, it can help reduce sugar consumption and lower the risk of tooth decay, according to the NHS.
Lastly, let’s discuss vegan meat alternatives. While natural foods like chicken breasts and fish fillets are single-ingredient items and not considered ultra-processed, vegan alternatives designed to mimic meat often contain added flavorings and chemicals for taste and appearance. For example, Quorn Peppered Steak contains the preservative and sweetener dextrose, as well as firming agents like calcium chloride and calcium acetate. Birds Eye Meat Free Burgers also contain the stabilizer methylcellulose.
In conclusion, it’s important to be aware that many foods we perceive as healthy can still fall into the category of ultra-processed. By carefully reading ingredient labels and opting for minimally processed or homemade alternatives, we can make informed choices that support our overall health and well-being.
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