In recent months, the topic of ultra processed foods has been making waves across social media, news outlets, and various podcasts. On the latest episode of the “Be Where You Are Today” podcast, Amy and Vivian talked about this trending subject. Vivian brought her wealth of knowledge in nutrition and public health to help us understand the complexities surrounding processed foods and their implications for our health. 

You can listen to the whole episode HERE, and read more about our conversation below.

Defining Processed and Ultra-Processed Foods

One of the challenges in understanding processed foods is the lack of a universally accepted classification system. In our discussion, Vivian explained the widely-used NOVA food classification system, developed in Brazil, which divides foods into four groups ranging from unprocessed to ultra-processed. This system provides a framework, but the definitions can vary significantly across different sources and countries, leading to confusion.

The Health Implications of Ultra-Processed Foods

Recent studies have shown notable health concerns linked to ultra-processed food consumption. One large study indicated a correlation between increased ultra-processed food intake and a rise in cardiovascular disease risk. However, Vivian emphasized the importance of balance and context, noting that it’s not about demonizing specific foods but rather understanding the overall proportion of these foods in our daily diet.

Navigating the Grocery Store and Meal Preparation

Many people grapple with determining what constitutes a healthier option when it comes to processed foods. Vivian offers practical advice: focus on your circumstances and look for ways to add nutritional value rather than simply cutting out foods. For instance, consider incorporating a variety of colors from natural foods into your meals, aim for fiber-rich options like whole grains and fresh produce, and evaluate protein sources for their processing levels.

Creating a Balanced Diet

We often hear about eating a diet of whole, nutritious foods, but putting that into practice with busy schedules, availability of resources, and lack of time. Vivian stressed the importance of assessing one’s dietary pattern as a whole. Are convenience foods and snacks dominating your meals? If so, brainstorming practical ways to add more whole foods can naturally displace some ultra-processed foods. However, she also recognizes that time, energy, and other resources can affect what’s feasible for many individuals. 

The bottom line

Ultra-processed foods are a complex and nuanced topic, but understanding them can lead to more informed decisions about our diet. As Vivian highlighted, no single food is innately damaging; it’s about the overall picture. Health isn’t defined by strict categories of ‘good’ or ‘bad,’ but by a balanced and sustainable approach to nourishment. At “BodyFit by Amy,” we aim to provide information that appreciates this nuance and guides you in your fitness and nutrition journey with practical, science-backed insights. We look forward to welcoming Vivian back in future episodes, where her knowledge and practical advice continue to enrich our understanding of health and nutrition.

Listen to this podcast episode and others on my YouTube Channel or on whatever podcast platform you prefer – Just search for: Be Where You Are Today.