By:- Team VOH
22 May 2024
Think of a simple and easy breakfast option and the first thing that comes to mind is bread and butter. However, both these foods are ultra-processed and can cause major health issues such as obesity, strokes, and diabetes.
According to 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 that can lead to serious health problems.
Ultra-processed food refers to products that have been significantly altered from their original form through various industrial processes. These foods typically contain numerous ingredients 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 include sugary beverages, packaged snacks, ready-to-eat meals, fast food, and many types of breakfast cereals.
Characteristics of Ultra-Processed Foods
- High levels of added sugar, fat, and salt: These ingredients enhance taste and appeal but contribute to obesity, heart disease, and diabetes.
- Low nutritional value: Despite being calorie-dense, ultra-processed foods generally lack essential nutrients like vitamins, minerals, and fiber.
- Extensive use of additives: They contain synthetic ingredients not typically found in traditional or minimally processed foods.
- Highly palatable and convenient: Designed to be easy to consume and highly appealing, they can lead to overconsumption.
Side Effects of Ultra-Processed Foods
According to the ICMR, ultra-processed foods are excessively high in fats and low in fibers and essential nutrients. These foods can lead to obesity, accelerate aging, and are associated with a higher risk of heart attack, strokes, diabetes, and poorer overall health.
The ICMR advises against overconsumption of “level C” foods, which are high in sugars and salts and/or have been subjected to extensive processing techniques that break down nutrients such as vitamins, minerals, and fiber. Such processes include over-refining of flours, juicing of fruits, subjecting food items to high temperatures and pressures, and canning and preservation.
While bread and butter might seem like a convenient breakfast choice, it's important to be aware of the health risks associated with ultra-processed foods. The ICMR's guidelines highlight the need for caution and moderation in consuming these products to maintain better health and well-being.
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