Ultra-Processed Foods: What are UPFs?

We hear the term Ultra-Processed Foods (UPFs) tossed around constantly. When a food is "ultra-processed," its natural structure is broken down. Often that can be loss of essential vitamins, minerals and fiber. The processing can make it easier to digest, leading to spikes in blood sugar.

How do we choose foods that are not processed to the point that most of the original nutrients are gone? 

Fret not... this does not mean you can only eat carrots forever! Which of the below processed foods can cause poor impacts on digestion rate and health outcomes?  

1. Carbohydrates: steal cut oats to instant oats

   
   

2. Fats: olives to olive oil

   
   

3. Protein: soybean to tofu

The UPF is... Number 1!

Processing carbohydrates can be consistently unhealthful. When grains are processed, the bran and germ (the grain powerhouses) are removed. What's left is an easily digestible simple carbohydrate that can lead to spikes in blood sugar and feeling hungry sooner. 

Processing of Fats and Proteins:

While olive oil and tofu are ultimately "processed" foods, they still retain important properties. Tofu retains almost all the high-quality protein found in the original soybean. Olive oil keeps the powerful antioxidants and healthy monounsaturated fats that protect your heart.

The Bottom Line:

Don’t fear the word "processed." If the food still contains the vitamins, minerals, healthy fats, or proteins that the original plant provided, it’s a win for your body!