Consumption of highly processed foods is associated with more than 30 health risks and leads to a shorter life expectancy, a new study shows. The share of these products in our diet is almost 39 percent, another study shows, and the German Nutrition Society warns against consuming them. But what makes them so problematic?
Highly processed foods have undergone several stages of processing and often contain numerous additives. The requirements for them are to have a long shelf life, be easy to consume and have a good taste. Nutritionist Matthias Riedl, quoted by ARD, calls these products "fake foods". He says: "They look like food, they taste like food, but they don't provide us with what real healthy food should provide us".
Lots of additives, lots of sugar and salt
Sweeteners and trans fats, as well as dyes, preservatives and flavorings, have long been the focus of researchers. In this regard, the ARD recalls that in the EU additives are subject to approval, but many of the checks carried out are outdated - the permits were issued decades ago. For example, recent studies have shown that "sweeteners interact with the intestinal flora and disrupt it". This was simply not known at the time when these substances were permitted, explains nutritionist Riedl.
But it's not just the additives that make highly processed foods problematic: the high sugar and salt content is also a cause for concern, says the expert quoted by the ARD. They stimulate the appetite and lead to us eating much more than necessary.
Which processing methods are problematic?
Extrusion, emulsification, flavoring: the food industry uses very complex processes. But is this harmful to us? Monika Pischetsrieder from the University of Erlangen-Nuremberg emphasized to the German public media that food processing is generally not harmful - after all, people have been cooking for more than 800,000 years. Many plants only become edible after heat treatment, and fermentation can even be beneficial to health, according to various studies.
However, there are also harmful substances that are only formed during food processing, such as acrylamide. High levels of acrylamide have been found, for example, in potato chips, coffee or crispbread.
How are highly processed foods defined?
They contain additives, are technologically processed and are ready to eat, but there is no specific definition for them, explains Pischetsrieder. That is why in 2010 a Brazilian research group developed a guide to determine the degree of processing of foods, the so-called NOVA classification. It is based on this that it is recommended to avoid consuming highly processed foods. According to Monica Pischetsrieder, however, the criteria are not scientifically based.
Dietitian Riedl claims that the European system for labeling foods with traffic light colors, the Nutri Score, does not make it particularly easy for consumers to make healthy choices. Nutri Score rates foods based on their ingredients, so for example, high calorie content is negatively rated, while high protein content is positively rated.
The industry uses this categorization to develop marketing strategies, says Riedl. Products are enriched with protein to give them a healthy appearance. However, this view of food is limited - as early as 2007, American journalist Michael Pollan wrote that "food is more than the sum of its parts".
Eating healthily
Dietitian Matthias Riedl and food chemical processing specialist Monika Pischetsrieder agree that it is desirable to eat fresh products - fruits, vegetables, legumes and nuts. Pischetsrieder recommends avoiding sugary drinks, sausages and alcohol, and instead eating more fiber-rich foods.
Riddle, in turn, advises people to discover the simple pleasures of healthy eating, for example by preparing their own food that can be frozen for days, the ARD publication also says.
Author: Doris Tromballa (ARD)