What we need to know about ultra-processed foods (UPFs) and why should we avoid them?

UPFs are not real foods. They are:

• Manufactured from oils, fats, sugars, starches, and proteins
• Made highly palatable using additives such as emulsifiers (for softness), flavorings (for taste), colorings, and preservatives (for a long shelf life)
• Usually high in saturated fat, sugar, and salt(sodium), and low in healthy nutrients such as fiber, vitamins, minerals, and phytochemicals

UPFs are linked to many physical and mental health illnesses, including obesity, heart disease, diabetes, certain types of cancer, depression and dementia, but we eat them because they are cheap, taste good, have a long shelf life and require little preparation. Examples of these UPFs include the following: