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cover of episode How to cut ultra-processed foods from your diet

How to cut ultra-processed foods from your diet

2024/10/21
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Life Kit
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Maria Godoy
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Marielle
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Maria Godoy: 超加工食品是指那些使用从食物中提取的成分制成的，然后重新组合成美味、便宜、方便和保质期长的产品。它们通常含有大量的添加剂，例如乳化剂和稳定剂，这些添加剂可以改善食物的质地和味道，从而使人难以抗拒，导致人们过度食用。 一些研究表明，过度食用超加工食品与多种健康问题有关，例如2型糖尿病、肥胖症、高血压和心血管疾病，甚至会增加过早死亡的风险。虽然添加的盐、糖和脂肪是导致健康问题的原因之一，但可能还有其他因素，例如超加工食品本身的某些成分。 并非所有超加工食品都一样有害，有些超加工食品可能比其他食品更好。例如，一些研究表明，某些超加工食品，如酸奶，与降低患某些癌症的风险有关。全谷物面包虽然是超加工食品，但它富含膳食纤维，是健康的饮食选择。即使是超加工食品，也要选择低糖、含蛋白质和纤维的食品。 为了减少超加工食品的摄入，我们可以选择更健康的零食替代品，例如坚果；选择低糖、高蛋白和高纤维的早餐麦片和酸奶；自己在家制作沙拉酱可以控制盐的摄入量；尽量自己做饭，可以控制食材和添加剂；多吃水果和蔬菜，冷冻水果和蔬菜和新鲜水果和蔬菜一样营养丰富且更便宜；冲洗罐装豆类可以去除多余的钠。 我们可以使用Truefood.tech数据库查找食品的加工程度，选择加工程度较低的食品。不必追求完美，只要注意饮食，以水果、蔬菜、瘦肉和奶制品为主，遵循80/20原则，80%的时间做出深思熟虑的选择，20%的时间可以放纵一下。 Marielle: 超加工食品含有大量盐、脂肪、糖和添加剂，这些添加剂包括水解蛋白分离物、高果糖玉米糖浆、麦芽糖糊精等。美国大部分食物都是超加工食品，儿童的超加工食品摄入量更高。 识别超加工食品的关键是查看配料表，如果配料表很长且包含很多不认识的成分，则很可能是超加工食品。忽略包装上的健康声明，关注配料表。许多包装食品中都含有大量的糖和盐，包装面包中含有大量的钠。 为了减少超加工食品的摄入，我们可以自己在家做饭，减少外食，多吃水果和蔬菜。

Deep Dive

Key Insights

What percentage of the U.S. food supply is ultra-processed?

A recent study found that 73% of the U.S. food supply is ultra-processed, with other research suggesting it makes up 57% of what most adults eat and 67% of what kids eat.

What health risks are associated with overconsumption of ultra-processed foods?

Overconsumption of ultra-processed foods is linked to increased risks of type 2 diabetes, obesity, hypertension, cardiovascular disease, cancer, and premature death from all causes.

What did Kevin Hall's 2019 study reveal about ultra-processed diets?

Kevin Hall's study showed that participants on an ultra-processed diet gained an average of 2 pounds and consumed 500 more calories daily, while those on a minimally processed diet lost weight and ate less.

Are all ultra-processed foods equally harmful?

No, not all ultra-processed foods are equally harmful. For example, ultra-processed yogurt has been linked to a lower risk of colon cancer, and whole grain breads can be a good source of dietary fiber.

What are some healthier alternatives to ultra-processed snacks?

Healthier alternatives include nuts for salty, crunchy snacks, low-sugar cereals with protein and fiber, and yogurt with low or no added sugar, sweetened with berries.

How can you reduce sodium in canned foods like beans?

To reduce sodium in canned beans, drain them in a colander for 2 minutes, rinse with running tap water for 10 seconds, and drain again for another 2 minutes.

What is the 80-20 rule for eating ultra-processed foods?

The 80-20 rule suggests making thoughtful, healthy food choices 80% of the time, while allowing yourself to indulge in less healthy options 20% of the time, as food is also a source of joy.

What is the TrueFood database, and how can it help consumers?

The TrueFood database, created by researchers at Northeastern, rates foods on a scale from 0 (not processed) to 100 (ultra-processed) and suggests less processed alternatives, helping consumers make informed choices.

Chapters
This chapter defines ultra-processed foods, listing common ingredients and highlighting their prevalence in the American diet. Studies show a significant percentage of the US food supply and adult/children's consumption consists of ultra-processed foods.
  • Ultra-processed foods contain high levels of salt, fat, added sugars, and artificial additives.
  • A study estimates that 73% of the U.S. food supply is ultra-processed.
  • Another study suggests 57% of adult and 67% of children's diets consist of ultra-processed foods.

Shownotes Transcript

They're tasty and cheap, but they come with health risks. NPR health correspondent Maria Godoy explains how to spot and avoid ultra-processed snacks and packaged foods. This episode originally published June 20, 2023.Learn more about sponsor message choices: podcastchoices.com/adchoices)NPR Privacy Policy)