Clipping Board » Illness Enters through Mouth ─ The information that has been made public is often just the tip of the iceberg...
2022-09-16 Uho Health Network / Compiled by Feng Yihua
"Ultra-processed foods," which are even more harmful than processed foods, are actually ubiquitous in our daily lives! Packaged snacks, beverages from convenience stores, and even condiments we unknowingly consume are gradually eroding our health. Studies have confirmed that they can increase the risk of dementia and cognitive decline! What is the NOVA food classification system? And how can we replace ultra-processed foods in our diet? Below, a nutritionist provides the answers.
In July 2022, a study published in *Neurology*, the journal of the American Academy of Neurology, mentioned that ultra-processed foods affect the human brain and may be linked to cognitive decline or an increased risk of dementia. Another article published on *Medscape* further pointed out that a 10% increase in ultra-processed food intake in an adult's diet raises the risk of dementia by about 25%, while a 20% increase raises the risk of cognitive impairment by about 28%.
### Four Major Classification Standards for Processed Foods
Nutritionist Jian Yuhua also explained on her Facebook page that people often think foods are either natural or processed, but the degree of processing varies. By understanding the four categories of the "NOVA food classification system," it becomes clear that the worst choice is Category 4: "ultra-processed foods."
What is the NOVA food classification system? It is an international method that categorizes foods based on their production process and purpose, ranging from unprocessed or minimally processed to overly processed foods. Jian Yuhua explained the four categories as follows:
1. **Unprocessed or minimally processed foods**: These include fresh, squeezed, refrigerated, or frozen foods. Common examples are whole grains, pasteurized fresh milk, powdered milk, eggs, vegetables, and meat.
2. **Processed culinary ingredients**: Such as vegetable oils extracted from nuts or olives, lard extracted from pork, starch extracted from corn, sugar, and salt.
3. **Processed foods**: Canned or bottled vegetables, fruits, and legumes, such as salted or sweetened nuts and seeds, canned fish, and canned fruit.
4. **Ultra-processed foods**: Carbonated drinks, sweet or salty packaged snacks, ice cream, candy, pastries, cookies, energy drinks, sugary milk beverages, meat extracts, and "instant" sauces.
### How to Replace Ultra-Processed Foods in Your Diet?
Jian Yuhua reminds us that achieving a balanced diet involves many ways to replace "ultra-processed foods." Additionally, controlling the frequency and portion size of food intake is key. She provided the following examples of alternatives to ultra-processed foods:
- **Planned purchase**: Canned eight-treasure porridge or peanut soup
**Alternative**: Homemade peanut soup, mung bean soup, or barley soup
- **Planned purchase**: Canned pineapple
**Alternative**: Choose fresh fruits
- **Planned purchase**: Ham
**Alternative**: Alternate between beans, fish, eggs, and meat
- **Planned purchase**: Sugary soda
**Alternative**: Sparkling water or plain water
Source: https://health. udn. com/ health/ story/ 6037/ 6614660
Ultra-toxic "Ultra-processed Foods" May Cause Dementia!
"Ultra-processed foods," which are even more harmful than processed foods, are actually ubiquitous in our daily lives! Packaged snacks, beverages from convenience stores, and even condiments we unknowingly consume are gradually eroding our health. Studies have confirmed that they can increase the risk of dementia and cognitive decline! What is the NOVA food classification system? And how can we replace ultra-processed foods in our diet? Below, a nutritionist provides the answers.
In July 2022, a study published in *Neurology*, the journal of the American Academy of Neurology, mentioned that ultra-processed foods affect the human brain and may be linked to cognitive decline or an increased risk of dementia. Another article published on *Medscape* further pointed out that a 10% increase in ultra-processed food intake in an adult's diet raises the risk of dementia by about 25%, while a 20% increase raises the risk of cognitive impairment by about 28%.
### Four Major Classification Standards for Processed Foods
Nutritionist Jian Yuhua also explained on her Facebook page that people often think foods are either natural or processed, but the degree of processing varies. By understanding the four categories of the "NOVA food classification system," it becomes clear that the worst choice is Category 4: "ultra-processed foods."
What is the NOVA food classification system? It is an international method that categorizes foods based on their production process and purpose, ranging from unprocessed or minimally processed to overly processed foods. Jian Yuhua explained the four categories as follows:
1. **Unprocessed or minimally processed foods**: These include fresh, squeezed, refrigerated, or frozen foods. Common examples are whole grains, pasteurized fresh milk, powdered milk, eggs, vegetables, and meat.
2. **Processed culinary ingredients**: Such as vegetable oils extracted from nuts or olives, lard extracted from pork, starch extracted from corn, sugar, and salt.
3. **Processed foods**: Canned or bottled vegetables, fruits, and legumes, such as salted or sweetened nuts and seeds, canned fish, and canned fruit.
4. **Ultra-processed foods**: Carbonated drinks, sweet or salty packaged snacks, ice cream, candy, pastries, cookies, energy drinks, sugary milk beverages, meat extracts, and "instant" sauces.
### How to Replace Ultra-Processed Foods in Your Diet?
Jian Yuhua reminds us that achieving a balanced diet involves many ways to replace "ultra-processed foods." Additionally, controlling the frequency and portion size of food intake is key. She provided the following examples of alternatives to ultra-processed foods:
- **Planned purchase**: Canned eight-treasure porridge or peanut soup
**Alternative**: Homemade peanut soup, mung bean soup, or barley soup
- **Planned purchase**: Canned pineapple
**Alternative**: Choose fresh fruits
- **Planned purchase**: Ham
**Alternative**: Alternate between beans, fish, eggs, and meat
- **Planned purchase**: Sugary soda
**Alternative**: Sparkling water or plain water
Source: https://health. udn. com/ health/ story/ 6037/ 6614660