3 Tips For Reducing Food Consumption Habits Ultra Process

JAKARTA - Ultra-process foods are always in the spotlight because of their nutritional content and effects that can harm the health of the body. But unfortunately, the current ultra-process food is so closely related to life in society.

Ultra-process foods include various types, ranging from Notch to salty snacks and even whole whole wheat bread. Not all of them have the same bad impact on health.

"Many ultra-process foods actually contain valuable nutrients," said Valerie Sullivan, PhD, MHS, RDN, assistant scientist at Johns Hopkins Bloomberg School of Public Health.

"Therefore, there are doubts about making comprehensive recommendations to avoid all ultra-process foods," he said, as quoted by ANTARA.

The study in September 2024, which involved more than 200,000 adults in the US, identified some of the most risky foods for cardiovascular health.

If you want to reduce the consumption of ultra-process foods but are confused about where to start, experts recommend prioritizing these three food groups:

"I will start with processed meat, which is consistently associated with the main cause of death," said Mingyang Song, ScD, professor of clinical epidemiology and nutrition at Harvard TH Chan School of Public Health.

Despite containing protein (and in some cases, iron), processed meat has serious nutritional weaknesses, such as sodium content and high saturation fats, explainedaturation Liebman, MS, Director of Nutrition at the Center for Science in the Public Interest.

September studies showed processed meats such as sausages, sausages,ENTry, ham, and other processed meats including foods most often associated with cardiovascular problems.

In addition, the International Agency for Research on Cancer classifies this meat as carcinogen.

Alternatively, choose a healthier source of animal protein, such as grilled chicken or turkey, fish, and fatless red meat.

Nutritionists have long encouraged reduction in consumption of sweet drinks such as soda, sweet tea, energy drinks, and fruit cocktails.

"This drink is related to health problems such as weight gain, obesity, diabetes, heart disease, and other metabolic disorders," said Song.

Sweet drinks also contribute to tooth damage, added Liebman. September studies also called this drink one of the worst foods for cardiovascular health.

As an alternative, it may be tempted to choose a dietary drink, but Sullivan warned that this drink also poses a health risk.

"Dating a diet replaces sugar with a sweetener without calories, but it is still associated with health problems," he explained.

Better, choose water. If it feels boring, add fruit slices or spices for a natural taste, or choose carbonated water with a natural taste.

Commercially fried foods, with additional fat, salt, and sometimes artificial and preservative flavors, do not provide health benefits. The frying process creates substances that have the potential for carcinogenics.

Therefore, avoid food such as French fries, packaged chips, donuts, and nuggets of meat or fish.

Cooking food tends to be high in calories but is malnutrient, which means many calories enter without providing useful nutrition, Sullivan explained.

If you still want a rich taste, try an alternative that is roasted rather than fried.

Sullivan suggested making grilled potatoes instead of French fries or choosing oven-baked chips over fried chips.