[LifeStyle] The 5 ultra-processed foods that you should eliminate from your diet

[#Steeven.™]

They are industrial preparations made from substances derived from other foods that include long lists of additives with very little nutritional value, but many fats, sugar, salt and calories.

At this point, no one will be surprised if we affirm that a diet that prides itself on being healthy and balanced should not lack fruits, vegetables, legumes, whole grains, nuts, olive oil, skimmed or semi-skimmed dairy products and healthy protein sources animal or vegetable origin. And, in the same way, we should know what types of foods we should banish from the diet.

We refer mainly to ultra-processed foods, which are nothing other than industrial preparations made from substances derived from other foods that include long lists of additives (preservatives, colorings, sweeteners or flavor enhancers), with very little nutritional value, which have They are rich in fat, sugar or salt and provide a huge amount of calories.

The nutritionist Carlos Ríos, who has long championed the Realfooding movement, has it clear. “Food has a complex dietary matrix, which is healthy in its natural and minimally processed form. We have overlooked the degree of processing of these raw materials, ignoring the possible effects that alter the food and that have repercussions on our health ”, he explains.

 

The 5 worst ultra-processed foods
Thus, Carlos Ríos lists a list of foods that should be eliminated from the diet since they are responsible for an increased risk of mortality.

 

Commercial soft drinks and juices
“Both are broadly related to obesity and all-cause mortality. They are responsible for more than 185,000 deaths from diabetes and cardiovascular disease a year. In addition, sugary drinks are one of the largest contributors to the increase in premature death according to Harvard. "

 

Energy drinks
“They are sold as improvements in physical and mental performance, concentration and as an accompaniment to alcohol. The latter is especially dangerous since caffeine mixed with alcohol can lead to drinking more than you would otherwise. These contribute to the increased risk of heart attack and general cardiovascular disease. They rapidly accelerate cellular aging ”.

 

Pastries and snacks
“From diet biscuits, to sugary cereals, croissants, the assortment of caña, Neapolitan or stuffed pastries, etc. Millions of people still think that white bread, fiber digestive biscuits or marie biscuits are not pastries and they are. On the other hand, familiarity causes them to be consumed practically without thinking, displacing vegetables. According to the ANIBES survey, both groups can provide almost 30-40% of the daily energy intake of Spaniards, about 9 kilos of pastries a year each Spaniard eats on average ”.

 

Sugary dairy
“Dairy products naturally have sugar in the form of lactose. However, this is not the problem, but the problem is in dairy products to which sugar is intentionally added. In children especially, these products are related to obesity. Many parents still think that liquid shakes are healthy for their children. "

 

Pre-cooked
“Pizzas, sandwiches, lasagna or French fries are commonly used as an excuse for lack of time, lack of ideas or pure addiction. However, these types of preparations contribute to the worsening of the quality of the diet by contributing to excess sodium, oils and refined flours. These products are associated with the risk of excess weight. Better eat good processed foods that are fast and convenient ”.

 

Ultra-processed and weight gain: two examples
Recent research by the US National Institute of Diabetes and Digestive and Kidney Diseases shows that prolonged consumption of ultra-processed foods can lead to considerable weight gain and increase the risk of certain diseases of both a metabolic nature as cardiovascular.

The results of the work in which two types of eating pattern were compared, published in the prestigious journal 'Cell Metabolism', indicate that those people whose diet was based on ultra-processed foods ingested an average of 500 calories more in relation to the other group than she was eating a healthy diet and the weight gain was 1 kilogram, which was just the amount of weight lost by the minimally processed food group. That is, the difference between adhering to one diet or the other was two kilos in just two weeks.

But in addition, reducing the daily intake of calories can not only translate into body weight loss but can also lead to a series of health benefits such as improving cholesterol levels, blood pressure, blood sugar and others markers related to metabolic or cardiovascular diseases.

At least it is the main conclusion of a research by experts from Duke University (USA), published in the journal 'The Lancet Diabetes & Endocrinology', which suggests significant improvements in health and body weight control even in people adults who are already at a healthy weight.

And the researchers found that those who eliminated 300 calories a day from their diet for two years lost an average of 7.5 kilos (5.3 kilos of fat) compared to those who maintained a diet, let's say, normal. Extra calories that may perfectly correspond to those provided by ultra-processed ones that do not provide anything other than headaches.