Ultra-processed foods: Do you know what you are eating?

We have all heard the expression, "You are what you eat." It is a common saying because we have learned that the kinds of foods we choose to eat can have a big impact on our health. Foods that we eat every day form an eating pattern and it is this pattern that has the greatest effect on our health. 

Certain eating patterns promote good health while others lead to poor health. Healthy eating patterns include more fruits, vegetables, whole grains, fish and poultry, low-fat dairy products and healthy fats. Less healthy eating patterns include more processed meats, high-fat dairy products, fried foods, refined grains, sugar sweetened beverages and desserts. Common foods in this type of eating pattern are packaged and many of these are ultra-processed foods (UPFs). 

When it comes to packaged foods, do we really know what we are eating? 

All foods that we eat fall into one of the following categories:

• Unprocessed: foods as they are found in nature and still contain all their nutrients, vitamins and minerals. Examples include fresh fruits and vegetables. 
• Minimally processed: foods that have some parts removed and have been canned, frozen or dried so that they may be safely stored. Examples include frozen fruits and vegetables. 
• Processed: foods made by adding salt, sugar, fats or other substances. Most processed foods have two or three ingredients. Examples include canned fruits in syrup (added sugar) and canned vegetables with added salt.
• Ultra-processed: foods that are even more highly processed. These foods typically have many ingredients such as salt, sugars, fats, preservatives, artificial colors and sweeteners, flavorings, bulking agents and food stabilizers or emulsifiers. Examples include hot dogs, cold cuts, fast foods, packaged desserts, candy, breakfast cereals, soft drinks and salty snacks.

The amount of UPFs eaten is increasing worldwide, especially in the United States where UPFs provide almost 60% of the calories and 90% of the added sugar that we eat. This is of great concern as eating UPFs has been linked to many health conditions such as obesity, diabetes, heart disease, cancer and even kidney disease. Studies are needed to find out exactly how UPFs can harm the kidneys. At this time, experts think sugar sweetened beverages, certain food additives and non-caloric sweeteners, and the lower amount of fiber in UPFs may all play a part. Eating these foods regularly is of concern for the development and progression of kidney disease.

Processing foods has been helpful to increase the shelf life and availability of many foods. However, we are seeing in many cases, this increase in food processing also creates an unhealthy eating pattern. To reverse this trend, it is helpful to minimize the amount of processing that occurs with foods we routinely consume, aiming to mostly eat foods that are unprocessed or minimally processed. And it is very important to limit the amount of UPFs that we eat. 

This is often easier said than done, but don't worry! We are here to help. Here are some tips to help you limit the amount of ultra-processed foods in your eating pattern:

• Cook meals at home using fresh or minimally processed foods whenever possible.
• Prepare extra food at meal time to use for sack lunches for school or work.
• Decrease how often you eat fast food.
• Choose snacks that are whole foods (e.g. fruits, unsalted nuts or yogurt) rather than UPFs.
• Choose packaged foods with fewer ingredients.
• Read food labels and choose foods with more fiber and less sodium, saturated fat and added sugars. 

Unsure how to get started or need help finding recipes that use less processed foods? Check out the American Kidney Fund's Kidney Kitchen® and explore the hundreds of recipes designed for kidney-friendly eating and healthy eating patterns.