Who seeks a healthier eating probably already came across the terms refined foods, processed and ultra -processed. They appear frequently in dietsnutritional guides and health reports.
But, after all, what really differentiates these groups? And which one is most recommended in everyday life? Next, we will explain each type and point out the main differences between them.
What are refined, processed and ultra -processed foods?
Refined foods
You refined foods These are those that go through an industrial process to remove parts of the original food, such as fiber, vitamins and minerals. This process leaves the product with a thinner texture, a lighter color and a longer shelf life.
However, the result is a food with less nutrients and higher glycemic index. This means that it can quickly raise blood sugar levels.
Examples of refined foods:
- White sugar;
- White wheat flour;
- White rice;
- White bread;
- Confectionery products (cakes, cookies and candy made with refined flour and sugar).
Health Impact:
Excessive refined consumption can increase the risk of type 2 diabetes, obesity, heart disease and even some cancers.
Processed foods
You processed foods These are those who have undergone some industrial modification to improve taste, texture, durability or appearance. They often receive the addition of ingredients such as salt, sugar, oils or preservatives, but still preserve significant part of the original food.
Examples of processed foods:
- Industrialized breads;
- Cheese;
- Preserves (cucumber, carrots, peas and palm heart);
- Healed meats (ham and bacon);
- Fruit jams.
Health Impact
If consumed in moderation and within a balanced diet, some processed foods can be part of the diet. But excess can lead to increased sodium intake, sugars and fats.
Ultra -processed foods
You ultra -processed These are those who have gone through various industrial processes and contain many artificial ingredients, such as dyes, flavorings, emulsifiers and chemical preservatives. Normally, they are formulations with little or no fresh food.
Examples of ultra -processed foods:
- Soft drinks;
- Stuffed crackers;
- Sausages and nuggets;
- Instant noodles;
- Industrial ice cream;
- Snacks and Package Snacks;
- Frozen products ready for consumption (such as lasagna, hamburgers and industrialized pizzas).
Health Impact:
Ultra -processed ones are directly linked to increased risk of obesity, diabetes, hypertension and cardiovascular disease. In addition, they tend to be hypercaloric, poor in fiber and rich in sodium, sugars and low quality fats.
What are the differences between them?
The main difference between refined, processed and ultra -processed foods is at the level and type of industrial processing to which they are subjected.
Refined foods undergo a process that removes parts of the original food, such as bark or fiber, in order to modify texture and appearance, but still maintain a relatively simple form.
Processed foods undergo some kind of modification, such as the addition of salt, sugar or preservatives, but still preserve much of the characteristics of the original food; This is the case of cheeses, preserves and breads.
Finally, ultra -processed are industrial formulations made with artificial ingredients and chemical additives, with little or no fresh food in their composition. Common examples are sodas, snacks and frozen fast food meals. These products are designed to be extremely palatable, which can stimulate excess consumption.
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Which one is the healthiest?
Generally less processed the food, healthier it tends to be.
- Better choice: Fresh and minimally processed foods such as fruits, vegetables, brown rice, beans, eggs and fresh meat.
- With moderation: Some processed foods can be part of a balanced diet such as cheese, simple breads and homemade preserves.
- To avoid: Ultra -processed foods should be consumed as little as possible. They are associated with increasing chronic diseases, weight gain and poor nutritional quality.
