In the last three years, more than 40 scientific investigations have analyzed the habitual consumption of ultra-processed foods in a sample of ten million people. These studies coincide in pointing out up to 32 adverse health effects associated with this type of diet.
Among adults, consumption has been linked to overweight, obesity, cancer, type 2 diabetes, cardiovascular diseases such as hypertension, irritable bowel syndrome, depressive conditions, frailty and increased mortality. In children and adolescents, an association with cardio-metabolic risks and the development of asthma has been observed.
According to scientists from the University of São Paulo, approximately one in five foods consumed in Spain are ultra-processed, which places us in second place in the Mediterranean region, only behind Malta (with 27.6%). The main problem with these foods is nutritional imbalance: they are deficient in proteins, fiber, vitamins and minerals, but abundant in sugars, saturated fats and sodium.
Concerned about this situation, those responsible for the DKV Healthy Living Institute have joined forces with nutritionist Carlos Ríos, creator of the movement Realfooding, in the preparation of three manifestos. These documents analyze the adverse effects of the three mentioned nutrients present in ultra-processed foods. The purpose is to empower the population to take control of their health and well-being.
Recover the Mediterranean diet and ‘real’ foods
DKV emphasizes the importance of promoting a healthy diet. This means prioritizing real food (real food), That is, unprocessed or minimally processed foods, whose industrial processing has not affected their nutritional quality or their natural healthy properties.
The key is to return to the Mediterranean diet, based on the consumption of healthy foods, such as vegetables, fruits, whole grains, legumes, nuts and unsaturated fats. It is advisable to moderate the consumption of fish and poultry, and limit or avoid red and processed meats, added sugars, refined grains and starchy vegetables. In addition, it is essential to exercise daily, at least for 30 minutes, something as important as following a balanced regimen.
The key lies in resuming the Mediterranean diet, based on the consumption of healthy foods, such as vegetables, fruits, whole grains, legumes, nuts and unsaturated fats.
1. Fats: they are always harmful if the food is processed
The manifesto For responsible consumption of saturated fats highlights the need to monitor the intake of fats, nutrients generally considered harmful to health. However, recent research has shown that not all fats are the same; some, such as monounsaturated and polyunsaturated, are essential for the proper functioning of the body.
Although most health organizations do not establish a maximum limit for total fat consumption, there is consensus among institutions (FAO/WHO, PHE, AHA and EFSA) on the importance of limiting saturated fats to less than 10% of energy intake. daily. On the other hand, it is recommended to completely eliminate trans fats from the diet, since they have been shown to be highly harmful to health.
It is crucial to understand that the quality of the fat consumed not only depends on the type, but also on the food that contains it. A product may have low fat content, but if it is ultra-processed, its consumption will not be healthy.
2. Sugars: reading the label is essential to detect them
The manifesto For responsible sugar consumption highlights the high consumption of sugar among the world population. According to a study by the Spanish Nutrition Foundation (Anibes), Spaniards consume an average of 76.3 grams per day, of which almost 33.9 grams are free or added sugars. It is equivalent to 7.3% of the total energy consumed, 10% in the case of children and adolescents. These values far exceed the WHO recommendation of 5% (12.5 g daily).
Added sugars are abundant in ultra-processed foods, so it is very important to read the labels of these products to identify their presence. They can come under different names: sugar, corn syrup, dextrose, fructose, glucose, sucrose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar and natural sugars that are isolated from a complete food and concentrated, making sugar the main component.
3. Salt: responsible for hypertension in adults
The manifesto For responsible salt consumption addresses the problem of excess salt in the diet; In the European Union it is associated with more than 180,000 deaths and almost three million disability-adjusted life years, mainly due to cardiovascular diseases, gastric cancer and kidney disease.
In Spain, almost 43% of the adult population suffers from hypertension, according to the ‘Spanish Journal of Cardiology’. And its incidence has a lot to do with salt consumption
Ultra-processed foods are the main source of salt. Its consumption is closely linked to diseases such as hypertension. Around the world, more than one billion people suffer from this pathology; In our country, almost 43% of the adult population suffers from it, according to the Spanish journal of cardiology. This condition is the most significant risk factor for global mortality, being linked to almost 11 million deaths.
Excessive salt consumption in children and adolescents worries experts. The presence of ultra-processed foods in your diet, such as sausages, sausages, bread, ready-made meals, cheeses, preserves, snacks, sauces, condiments and sweets, is probably the main cause of this problem.
Ten commitments for healthy eating
Aware of the fundamental role that food plays in public and individual health, the DKV Institute for Healthy Living has developed a decalogue to promote it:
• Public health
– Finance healthy eating promotion programs with taxes on sugary drinks.
– Promote clearer and simpler food labeling, with front indications about high sugar or saturated fat content and warnings of the risks associated with the regular consumption of these products.
– Limit advertising of ultra-processed products aimed at minors.
– Promote access to real foods and restrict the sale of ultra-processed foods in public places, such as health or educational centers.
– Ensure that time and resources are dedicated to education in healthy habits at school.
• Individual health
– Encourage the consumption of real and minimally processed foods to reduce the intake of added sugars.
– Educate about the importance of reading food and product labels, without ruling out the occasional use of sugar in culinary preparations.
– Encourage the process of cooking and personally preparing meals.
– Limit the purchase of ultra-processed products.
– Follow and evaluate your personal Healthy Living Index through the “I Want to Take Care of Myself More” application, including the other weighted factors.