Think of a simple and easy breakfast option and the first thing that comes to mind is bread and butter. But, what if you are told that both these foods are ultra-processed and cause major health issues like obesity, strokes, and diabetes.
Yes, you read it right. As per the latest dietary guidelines for Indians issued by the Indian Council of Medical Research (ICMR), bread, butter, cooking oil, and milk-based health drinks are all processed foods and can lead to major health issues.
What is Ultra-processed Food?
Ultra-processed food refers to food products that have been significantly altered from their original form through various industrial processes.
These foods typically contain numerous ingredients that are not commonly used in home cooking, such as artificial flavors, colors, preservatives, sweeteners, emulsifiers, and other additives designed to enhance flavor, texture, and shelf life. Examples of ultra-processed foods include sugary beverages, packaged snacks, ready-to-eat meals, fast food, and many types of breakfast cereals.
Characteristics of ultra-processed food
High levels of added sugar, fat, and salt: These ingredients are often added to enhance taste and appeal, but they can contribute to various health issues, including obesity, heart disease, and diabetes.
Also Read: 56% diseases in India linked to diet. ICMR warns against protein supplements
Low nutritional value: Despite being calorie-dense, ultra-processed foods generally lack essential nutrients, such as vitamins, minerals, and fiber.
Extensive use of additives:
These foods often contain synthetic ingredients that are not typically found in traditional or minimally processed foods.
Highly palatable and convenient: They are designed to be easy to consume and highly appealing, which can lead to overconsumption.
Also Read: ICMR's diet chart for women who do not exercise regularly
List of foods classified as ultra-processed
According to the ICMR, Group C food items include commercially produced bread, breakfast cereals, cakes, chips, biscuits, fries, jams, sauces, mayonnaise, commercially produced ice cream, protein packs powders, peanut butter, soy chunks, tofu, frozen foods with additives, commercially produced cheese, butter, paneer with additives, meats, plant-based meats, refined flours of cereals, millets and legumes, energy drinks, health drinks added to milk, beverages and fruit juices.
Also Read:Why ICMR has advised against cooking in non-stick pans
The group also includes many culinary ingredients such as cooking oils, refined sugars, salt and spices, since cosmetic food additives such as artificial colours and emulsifiers are often used in their processing.
What are the side effects of ultra-processed foods
As per ICMR, ultra-processed foods tend to be excessively high in fats and usually low in fibers and essential nutrients. It is said that these foods can lead to obesity, hasten ageing, and are associated with a higher risk of heart attack, strokes, diabetes, and poorer overall health.
Also Read: All the 17 dietary guidelines issued by ICRM for Indians
The ICMR advises against overconsumption of “level C” foods, which means that these edibles are high in sugars and salts and/or have been subjected to extensive techniques that break down nutrients such as vitamins, minerals and fibre in them. Such processes include over-refining of flours, juicing of fruits, subjecting the food items to high temperatures and pressures, and canning and preservation.
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