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    Home » Health

    What Exactly is Ultra Processed Food?

    Published 5 January 2021 by Liz Gardner | Leave a Comment

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    There are many definitions of what exactly constitutes "ultra processed foods" depending on who you speak to. This short article provides an excellent description from NOVA in Brazil with links to additional information about the country's Food Guidelines. Here by way of introduction, is information, with quotes and links.

    A large 20 carton of fresh brown chicken eggs, resh picked blackberries and dill from the garden with home cooked Dads Favourite Tomato canned preserves
    Group 1 Example - eggs - super easy for breakfast lunch or dinner

    Group 1. Unprocessed or minimally processed foods from NOVA

    Quote: "Unprocessed (or natural) foods are edible parts of plants (seeds, fruits, leaves, stems, roots) or of animals (muscle, offal, eggs, milk), and also fungi, algae and water, after separation from nature."

    See NOVA Link for remainder of the information on Group 1. Nova Groups for Food Processing

    QUOTE:
    Some countries use the NOVA groups for their dietary guidelines or goals, for instance:
    Brazil's dietary guidelines recommend to limit consumption of processed food and avoid ultra-processed food.
    France's public health nutritional policy goals for 2018-2022 aims to reduce consumption of group 4 ultra-processed foods by 20%

    A big yellow bowl full of white sugar granules on a red placemat
    Group 2 Example - Sugar

    Group 2. Processed culinary ingredients - NOVA

    Quote: "Processed culinary ingredients, such as oils, butter, sugar and salt, are substances derived from Group 1 foods or from nature by processes that include pressing, refining, grinding, milling and drying. The purpose of such processes is to make durable products that are suitable for use in home and restaurant kitchens to prepare, season and cook Group 1 foods and to make with them varied and enjoyable hand-made dishes and meals, such as stews, soups and broths, salads, breads, preserves, drinks and desserts. They are not meant to be consumed by themselves, and are normally used in combination with Group 1 foods to make freshly prepared drinks, dishes and meals."

    See NOVA Link for remainder of the information on Group 2. Nova Groups for Food Processing

    A big Cheese platter with many different types of cheeses such as Swiss packets, mozzarella and cheddar and decorated with fresh herb parsley sprigs from the home garden
    Group 3 Example - Cheese

    Group 3. Processed foods

    Quote: "Processed foods, such as bottled vegetables, canned fish, fruits in syrup, cheeses and freshly made breads, are made essentially by adding salt, oil, sugar or other substances from Group 2 to Group 1 foods"

    See NOVA Link for remainder of the information on Group 3. Nova Groups for Food Processing

    “Avoid food products containing ingredients that are A) unfamiliar
    B) unpronounceable C) more than five in number or that include
    D) high-fructose corn syrup”
    ~ Michael Pollan, In Defense of Food

    A big box stores dedicate entire aisles to the display & sale of sugary soft drinks most with very high "added sugar" content For example a 710 ml Canada Dry Ginger Ale has 68 grams sugar
    Ultra-Processed Food: Most big box stores dedicate entire aisles to the display & sale of "sugary" soft drinks

    Group 4. Ultra-processed food

    Quote: Ultra-processed foods, such as soft drinks, sweet or savoury packaged snacks, reconstituted meat products and pre-prepared frozen dishes, are not modified foods but formulations made mostly or entirely from substances derived from foods and additives, with little if any intact Group 1 food.

    Quote continued: Ingredients of these formulations usually include those also used in processed foods, such as sugars, oils, fats or salt. But ultra-processed products also include other sources of energy and nutrients not normally used in culinary preparations. Some of these are directly extracted from foods, such as casein, lactose, whey and gluten.

    See NOVA Link for remainder of the information on Group 3. (4 more paragraphs) Nova Groups for Food Processing

    Following are a few examples of easy home cooked meals which are also nutritious and delicious:

    BBQ fish
    BBQ fish
    Fresh spot prawns with garlic
    Spot prawns with garlic ~ fresh ~ sweet ~ delicious !
    Chili on the simmer
    Chili on the simmer
    Side dish - stir fry veggies
    Fresh salmon steak with asparagus
    Fresh salmon steak with asparagus

    In Closing:

    The reason for copying the pertinent text from the Guidelines is that they are simply the best; and easily understandable by almost anyone. Hoping you have a better idea of what is healthy food for you, your children and others you love. So grateful to Dr Aseem Malhotra (see Video link below) who mentioned these guidelines in a recent video. Please share this information with others who may be totally unaware of the unhealthiness of some of the foods they eat especially in Group 4.

    Best wishes, Health and Happiness in 2021 ~ Liz

    “The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease."
    ~ Thomas Edison (1847 - 1931)

    Links & References

    • The NOVA Foods Classification Reference
    • "Why Eating Real Food Saves Lives" interview Dr Aseem Malhotra (Fall 2020) 55 minute video
    • The Truth About Fat & Sugar is Finally Explained article by Dr Aseem Malhotra
    • Sugar has 56 Names by Dr Robert Lustig
    • Sugar equivalent infograms a great tool – Dr David Unwin 
    Dr David Unwin Sugar equivalents "to predict the affects of blood glucose of various dietary choices eg potato, cabbage, raisin, banana & more
    Infographic - Dr David Unwin Sugar equivalents

    Recipes from Caramel & Parsley :

    • Real Men Eat Frittata (eggs) (2020)
    • Hamburger & Bacon Soup (2020)
    • How to Make an Easy Healthy Omelette
    • Many More Real Healthy Food Ideas (2017)
    • Spaghetti with Squash Pasta (2014)

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    Hi, I'm Liz! I have been a happy gardener all my life. My goal on this blog is to share tips and resources to help you learn how to garden too. Passionate about all things "healthy". Life long learner and asker of "how".

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