We've been hearing the term Ultra Processed Food more and more these days. So, I looked up the definition. From Wikipedia: An ultra-processed food (UPF) is an industrially formulated edible substance derived from natural food or synthesized from other organic compounds. The resulting products are designed to be highly profitable, convenient, and hyper-palatable, often through food additives such as preservatives, colourings, and flavourings.
I mean, it's what we call junk food, right? We know they aren't great for us, but when I read this description, it's a little scary. Industrially formulated?
Join us to hear more.
Reading that 73% of the food in our stores is UPF, is it any wonder that obesity and chronic health conditions are so prevalent? Connie and I live in something of a bubble in that we rarely go down the aisles of food in stores with all these processed, packaged foods. We pretty much just go to the produce section and the checkout. 😊
Probably the most common UPFs eaten each day are:
- Processed meats like ham and hot dogs
- Potato chips and corn chips
- Frozen French fries
- Soft drinks
- Candy
- Commercial bread and store-bought cookies
- Breakfast cereals
- Ice cream and fruit-flavoured yogurts
When I think about it, my past experience with these foods definitely hit the bliss point that is engineered into these foods so it's hard not to want to take the next bite. Do you remember the Lay's potato chip ad that said, "Bet you can't eat just one"? I never considered how that worked back then, but it's pretty obvious now. I wanted that next bite not because it was nourishing me, but because it was stimulating the dopamine pleasure response. Very clever.
Also, one of the things that has people turning to these foods is that a considerable number of these highly processed foods is mistakenly considered healthy because we often focus on one nutrient at a time, instead of evaluating the food as a whole. So a highly processed breakfast cereal that's "fortified" with iron and vitamin B6, for example, might be considered a healthy breakfast because of these added nutrients, even though it is still ultra processed with most of the nutrients in the original food stripped away.
The research is pretty clear about the impact these foods have on our health. The bottom line is that those who consume UPFs regularly are at a much higher risk of obesity, type 2 diabetes, heart disease, cancer, particularly colon cancer, and early death. And it's dose-response related. That is, the more UPFs one eats, the more they are at risk of developing these health conditions.
And another thing that is well researched but not discussed much is the impact of UPFs on our mood and mental health. Studies show that people who eat ultra processed foods regularly are significantly more likely to experience depression and anxiety than those who don't.
The good news is, it's all a choice. And the more we explore our relationship with food by getting present with it and noticing whether our bodies are nourished by it or not, the more reason we see to choose healthier food.
Let us know if you have any questions about UPFs, getting started with a Whole Food Plant Based (High Nutrient Dense) lifestyle or fine-tuning your WFPB meals to maximize their nourishing qualities.
The recipe this week is an amazing Strawberry Pistachio Salad. This may be one of the best salads we've had. It's definitely a keeper and going to be a regular for us now.
To your Amazing Health,
Connie and Bill
Strawberry Pistachio Salad (Serves 2 – 4) From Forks Over Knives
- ½ cup fresh orange juice
- 2 tablespoons lime juice
- ½ red onion, chopped or sliced
- 2 cups cooked grains
- 2 cups strawberries, cut in pieces
- 15-ounce cannellini beans, drained
- 6 cups mixed baby greens
- ½ cup fresh cilantro, chopped
- ¾ cup shelled pistachios
- ½ avocado diced as garnish for each serving
- White balsamic vinegar to taste
- Ground black pepper to taste
Combine orange and lime juice with the onions.
In a large bowl, add grain, strawberries, pistachios and beans.
Pour onions with orange and lime juice over everything.
Add black pepper and toss to combine.
Add greens and cilantro and mix well.
Sprinkle with balsamic vinegar and toss.
Serve, and top each salad with diced avocado.