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NOVA Group 4: Ultra-Processed Foods
26 Nov 2020
Disclaimer
The NOVA Food Classification System divides all foods into four groups. Group 4 is called Ultra Processed Foods (UPFs). I diligently avoid all foods in this group.
What are Ultra Processed Foods?

Defined in this paper: Ultra-processed foods: what they are and how to identify them by Monteiro et al, Public Health Nutr. 2019 Apr;22(5):936-941.

The 4-page PDF on NOVA Classification Reference Sheet defines Ultra Processed Foods as follows:

"Ultra-processed foods are industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources (flavor enhancers, colors, and several food additives used to make the product hyper-palatable). Manufacturing techniques include extrusion, moulding, and preprocessing by means of frying. Beverages may be ultra-processed. Group 1 foods are a small proportion of, or are even absent from, ultra-processed products."

Surprisingly, so many foods sold in colorful packages at a typical supermarket store happens to be an Ultra Processed Food! The 4-page PDF on NOVA Classification Reference Sheet has this list: Ultra Processed Foods may contain Food Additives (Wikipedia) like acidulents, acidity regulators, anticaking agents, antifoaming and foaming agents, antioxidants, bulking agents, food colorings, fortifying agents, color retention agents, emulsifiers, flavors, flavor enhancers, flour treatment agents, glazing agents, humectants, tracer gas, preservatives, stabilizers, sweeteners, thickeners and packaging! A lot of 'chemicals'!

Global Food Research Program, UNC Chapel Hill

Publication: (2021) Ultra-Processed Foods (UPFs): A Global Threat to Public Health published by Global Food Research Program, UNC Chapel Hill, is a 10-page PDF with 198 citations. Excerpts:

"UPFs are not simply foods that have been modified by processing, but rather edible products formulated from food-derived substances, along with additives that heighten their appeal and durability."

"UPFs are designed and manufactured for maximum profit: they contain low-cost ingredients, have long shelf-lives, are hyper-palatable, and are highly branded and marketed to consumers."

"They are typically calorie-dense and high in free sugars, refined starches, unhealthy fats, and sodium. Scholars are increasingly recognizing and calling attention to the addictive qualities of UPFs."

Source: (2021) Ultra-Processed Foods (UPFs): A Global Threat to Public Health published by Global Food Research Program, UNC Chapel Hill.

How much Ultra Processed Foods Do We Consume?

A lot! A 2016 research paper in BMJ showed that Ultra Processed Foods are nearly 58% of calories consumed in USA. What about other countries?

Source: (2021) Ultra-Processed Foods (UPFs): A Global Threat to Public Health published by Global Food Research Program, UNC Chapel Hill.
Dr Greger
(2022) Do Healthy Fast-Food Options Lead to Healthier Choices?

(9 mins) Transcript. Dr Greger's summary: "Adding a healthy option can actually drive people to make even worse choices, thanks to a mind-blowing glitch of human psychology."

(2022) How We Won the Fight to Ban Trans Fat

(6 mins) Transcript. Dr Greger's summary: "What was the secret to the public health community's triumph when past attempts to regulate the food industry failed?"

(2022) Ultra-Processed Junk Food Put to the Test

(8 mins) Transcript. Dr Greger's summary: "What happened when ultra-processed foods were matched for calories, sugar, fat, and fiber content in the first randomized controlled trial?"

Are Ultra Processed Foods Harmful?
Misc Docs
(2019) Ultra-Processed Foods Increase Cancer Risk

(10 mins) by Dr Pam Popper.

Why "Ultra-Processed" Foods Pose Health Hazards

(3 mins) CBS Morning News.

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