Ultra-processed foods: which ones should I avoid?

Ultra-processed foods are items that have been heavily altered from their original form through the use of industrial processes and artificial ingredients. These foods often contain additives, preservatives, sweeteners, and artificial colours that can be harmful when consumed regularly. While they are convenient and often taste great, their impact on your health can be significant over time.

1. Sugary Snacks and Sweets:
Candy, cookies, cakes, and other sweet treats are loaded with refined sugars and unhealthy fats. These contribute to weight gain, increase the risk of diabetes, and can negatively affect your overall health.

2. Packaged Snacks:
Chips, crackers, and other packaged snacks are usually high in sodium, unhealthy fats, and artificial flavours. These can lead to hypertension, heart disease, and contribute to an unhealthy diet.

3. Processed Meats:
Bacon, sausages, hot dogs, and other deli meats are rich in unhealthy fats and preservatives like nitrates. They have been linked to increased risks of cancer, heart disease, and other chronic illnesses.

4. Sugary Drinks:
Sodas, energy drinks, and even some fruit juices contain high amounts of sugar and artificial sweeteners. These beverages can lead to weight gain, insulin resistance, and dental issues.

5. Fast Food:
Fast food meals are often ultra-processed and packed with trans fats, refined carbs, and excessive sodium. They can contribute to obesity, heart disease, and digestive issues when consumed regularly.

Bottom Line:
While it’s okay to enjoy ultra-processed foods in moderation, it’s essential to focus on whole, minimally processed foods like fruits, vegetables, lean meats, and whole grains for better long-term health. Avoiding these foods as much as possible can help you feel better, manage weight, and reduce the risk of chronic diseases.