PROCESSED FOODS

Processed vs ultra processed foods… what’s the difference?

Almost all food is processed. Even meat is processed because it has to be cut. I define ultra processed as things you can’t tell the original natural state of. Think most things in a wrapper.

What’s the big deal, are they bad?

I always want to focus on the majors first: macros, calorie balance, and micros. But when you get into ultra processed foods, you also get additives, preservatives, and artificial ingredients. (Side note: all food of course have a chemical breakdown, but we’re talking about the added ones here.)

How your body responds is individual. Some people notice no issues right away. Others can experience GI stress or even very severe reactions.

How to determine what’s acceptable?

● Stay away from trans fats

● Limit refined sugar to under 25 grams a day

● Keep artificial sweeteners to one serving per day

● Check the ingredient list — if it’s scary to read, think twice

When traveling, sometimes ultra processed foods make sense and might be the best option. There are always exceptions to rules, and a 90/10 approach works well here.

Supplements can fall into this category of ultra processed but pay attention to quality and how your body responds.

Natural food bars with a short ingredient list you recognize can also be good options.

Don’t fall into either ditch. You don’t want every meal to be ultra processed, but you also don’t want to be so afraid of it that you can’t manage real-life variables.

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