Want to Cut Down on Ultra-Processed Foods in 2022? Here Are 3 Expert-Recommended Starting Points

Health experts are sounding the alarm on ultra-processed foods, linking them to various health concerns such as obesity, cardiovascular disease, and type 2 diabetes. While not all ultra-processed foods are equally harmful, some common food groups have been identified as major contributors to poor health.

Processed meats, such as bacon, sausage, hot dogs, ham, and lunch meats, have been singled out as particularly detrimental. These meats are high in sodium and saturated fat, and have been associated with cardiovascular problems. Additionally, they are considered carcinogens by the International Agency for Research on Cancer.

To combat the negative effects of processed meats, experts recommend opting for less processed animal proteins like grilled poultry, fish, and lean red meats. Substituting processed meats with healthier alternatives, such as roasted chicken or canned tuna, can help improve overall health.

Another common culprit in ultra-processed foods is sugar-sweetened beverages, which have been linked to weight gain, diabetes, heart disease, and tooth decay. Experts advise limiting consumption of these beverages and opting for water, unsweetened teas, or naturally flavored sparkling water instead.

Finally, commercially fried foods are also on the list of ultra-processed foods to avoid. These foods are calorie-dense and nutrient-poor, meaning they provide little nutritional value while contributing excess calories to the diet. Healthier alternatives, such as baked or roasted versions, can help satisfy cravings for rich flavors without compromising health.

By making informed choices and prioritizing whole, minimally processed foods, individuals can reduce their consumption of ultra-processed foods and improve their overall health and well-being.