Ultra Processed Foods (UPFs) are being blamed for rising lifestyle diseases like obesity, diabetes and hypertension. Experts warn they are high in fat, sugar and salt, and low in nutrition. Instant and fast foods also fall under this unhealthy category

Hyderabad: Ultra Processed Foods (UPFs) have become a scourge in the modern era, with healthcare professionals, public health specialists and nutritional scientists blaming them for the rise of Non Communicable Diseases (NCDs).

Many modern-day NCDs such as obesity, diabetes, hypertension, chronic heart diseases, strokes, kidney failures and cancers are directly linked to the consumption of UPFs, which also accelerate the ageing process.

The reason UPFs face so much contempt is because they are unhealthy, low in nutrient content, high in calories and contain high levels of fat and sugar. Yet, they are inexpensive and widely consumed because they offer a unique taste, are low cost and easily available. These include sugary drinks, ice creams, cookies, cakes, frozen processed foods, cold cut meats and instant foods.

“UPFs refer to food and beverage products that have undergone extensive industrial processing and contain a high number of additives such as preservatives, sweeteners, colourings, flavourings, emulsifiers and other substances that are not commonly used in culinary preparations. These additives play a role in enhancing the food’s taste, appearance and shelf life,” says the Hyderabad-based National Institute of Nutrition (NIN) in its Dietary Guidelines.

Instant foods, fast foods and street foods

Another group of UPFs known to trigger lifestyle ailments, especially when consumed uncontrollably, are instant foods, fast foods and street foods.

Instant foods include noodles, breakfast cereals, soup mixes and others which are highly processed and high in fat, salt and sugar (HFSS), along with artificial colours, flavours and preservatives.

Fast foods are items that are cooked within minutes of order. Some of these, such as chips, shakes, pizzas, burgers and fries, are HFSS and ultra processed. While most street foods are wholesome and fresh, people need to watch out for excess fat, sugar, salt and processed ingredients that are increasingly being added during preparation.

Avoid HFSS and UPFs: Sauces, cheese, mayonnaise, jams, fruit pulps, juices, carbonated beverages, biscuits, cookies, pastries, breakfast cereals, cool drinks, health drinks, packaged fruit juices etc.

Key takeaways:

• UPFs are high in fats, sugar, salt and low in micronutrients and fibre. They are calorie dense.
• Enriching or fortifying UPFs with nutrients does not make them healthy.
• Prefer whole grains such as cereals, millets, fresh fruits and vegetables, nuts and seeds.
• Homemade food can also become unhealthy if prepared with too much fat, sugar or salt.
• Avoid deep fries, fatty, sugary and salty foods, bakery products.