In recent years, ultra-processed foods (UPFs) have been vilified as a leading cause of chronic health issues such as obesity and heart disease. However, not all UPFs are created equal, and dismissing them entirely may overlook their potential benefits. Dr. Federica Amati, head nutritionist at Zoe, challenges the conventional narrative by advocating for a more nuanced approach to categorizing processed foods. Through her work, she highlights how certain UPFs can contribute positively to a balanced diet when evaluated through innovative criteria rather than dismissed outright.
The Nova food classification system, introduced in 2009, divides foods into four categories based on processing levels. While this framework has raised awareness about the dangers of excessive processing, it often fails to distinguish between harmful and beneficial UPFs. For instance, a wholemeal loaf enriched with nuts and seeds is far healthier than a frozen microwaveable kebab, despite both being classified as ultra-processed. Recognizing this disparity, Dr. Amati and her team at Zoe are developing a novel system to assess processed foods more accurately.
This new evaluation method considers three key factors: additives, hyperpalatability, and energy-intake rate. Additives are analyzed scientifically to determine whether they pose low, moderate, or high risks to health. Some additives, like ascorbic acid (vitamin C), can even enhance nutritional value. Hyperpalatability examines whether a food's combination of fat, sugar, and salt encourages overconsumption. Lastly, the energy-intake rate measures how quickly a product can be consumed, influenced by its structural integrity.
Dr. Amati emphasizes that avoiding all UPFs is impractical given their prevalence in modern diets—comprising approximately 60% of total calories in the UK. Instead, consumers should focus on selecting healthier options within this category. To aid in this effort, Zoe aims to integrate these insights into an app, enabling users to scan barcodes and receive detailed assessments of products' nutritional profiles.
Among the recommended UPFs, cereals stand out due to their high fiber content. Options like Weetabix and Dorset Cereals Simply Muesli provide essential nutrients without compromising health. Similarly, dark chocolate with at least 70% cocoa solids offers bioactive compounds that improve cardiovascular function. In the realm of plant-based proteins, tofu and Quorn mince emerge as viable alternatives to traditional meat products, provided they avoid unnecessary additives.
Sauces and condiments also warrant attention. Heinz Tomato Ketchup, for example, contains no harmful additives and strikes a balance between flavor and healthfulness. Dairy products like cottage cheese and Greek-style yogurt remain excellent sources of protein and probiotics, while minimally processed breads fortified with seeds and rye offer superior nutritional value compared to their refined counterparts.
Ultimately, the goal is not to eliminate UPFs but to embrace those that align with a healthy lifestyle. By refining our understanding of processed foods, we can make informed choices that support long-term well-being. Dr. Amati’s groundbreaking research underscores the importance of context and individuality in dietary decisions, paving the way for a more inclusive and evidence-based approach to nutrition.