The American Heart Association has released a report on ultra-processed foods, stating that some options within this category are better than others. The NOVA scale classifies food into four categories: unprocessed and minimally processed, processed culinary ingredients, processed foods, and ultra-processed foods.
While the report calls out ultra-processed foods as a “growing public health challenge,” it also flags some options as being healthier. These include:
* Low-sodium whole-grain breads and crackers
* Low-sugar yogurts
* Tomato sauces
* Nut- or bean-based spreads
* Flavored dry-roasted chickpeas
* Unsweetened, dried fruit-based snacks
* Unsweetened high-fiber cereal
* Plant-based meat and dairy alternatives that are low in sodium, added sugars, and saturated fat
These foods can provide essential nutrients and help people get affordable, convenient options, especially when fresh options are harder to find. Labeling some ultra-processed foods as better than others may also help people make more informed choices.
On the other hand, the report lists the least healthy ultra-processed foods, including:
* Chicken nuggets
* Sausage
* Hot dogs
* Sugar-sweetened beverages
* Liquid cheese products
* Cookies
* Candies
* Gummy fruit snacks
* Refined grain breads
* Tortillas
* Dairy-based desserts like ice cream
* Ready-to-heat meals made with refined grains, high fats, or processed meats
Even the healthier options should be consumed in moderation. Experts say that aiming for a balanced diet with whole and minimally processed foods is still the best approach.
To reduce ultra-processed foods in your diet, focus on whole foods first and make small swaps, such as 100% whole-grain bread for white. Cut back on sugary drinks, processed meats, packaged sweets, and salty snacks. The key is to progress towards a diet built mostly from whole, real foods, rather than striving for perfection.
Source: https://www.prevention.com/food-nutrition/a65677759/worst-best-ultra-processed-foods-american-heart-association