Modern people strive to maintain a healthy diet, but did you know that they often consume ultra-processed foods that are harmful to their health? In this article, we will explain the impact of ultra-processed foods on health and suggest ways to maintain a healthier diet.
What Are Ultra-Processed Foods?
Ultra-processed foods are those that have been processed to such an extent that the original characteristics of the ingredients are unrecognizable. These foods undergo multiple processing stages and include various additives to enhance flavor, texture, appearance, and shelf life. However, the processing destroys the natural vitamins, minerals, and fibers of the ingredients and increases the content of fats, sugars, and sodium, which give a strong taste.
Health Risks of Ultra-Processed Foods
According to the 2022 study “Estimation of Ultra-Processed Food Intake among Korean Adults” published in the Korean Journal of Community Nutrition, adults in Korea obtain 29% of their caloric intake from ultra-processed foods. Particularly among young people aged 10-30, there is a high intake of sodium and sugars from these foods. The more ultra-processed foods consumed, the higher the intake of calories, sugars, fats, saturated fats, and sodium, while the intake of carbohydrates, proteins, and dietary fibers tends to decrease.
The Hidden Truth of Ultra-Processed Foods
Besides the commonly thought of fast foods and snacks, products like whole grain cereals, organic cookies, and fruit juices also fall into the category of ultra-processed foods. For example, choosing an organic cookie does not necessarily mean it is healthier; it is often just an ultra-processed food high in sugars and trans fats. It is better to consume fruits and vegetables whole rather than as juice products, as juicing results in less fiber intake and more added sugars.
How to Maintain Healthy Eating Habits
While it is challenging for modern people to completely avoid the convenience of ultra-processed foods, choosing healthier products is essential. A key method is to develop the habit of checking food labels, a consumer’s right to know. Avoid foods with long ingredient lists or unfamiliar ingredients. Choose products with short and simple ingredient lists.
- Select less processed products that retain the characteristics of the original ingredients, such as frozen fruits and canned vegetables.
- When choosing semi-prepared foods, supplement them with missing nutrients. For example, add eggs or tofu to ready-made fried rice to increase protein.
- Cultivate the habit of cooking simple dishes yourself.
- Whenever possible, choose natural foods and prefer baking or steaming over frying.
Conclusion
To protect your health, it is crucial to avoid ultra-processed foods and consume natural foods. The food we eat daily determines our health. Start now by carefully checking food labels and making healthy choices! Your small changes can lead to significant health differences.