Our food plays a crucial role in achieving optimal health and strength.
For those committed to achieving fitness goals, it is important to fuel the body with nutrient-dense food. To get the most out of every bite, focus on foods rich in nutrients rather than those with the fewest calories or a specific macro target. Incorporating a wide variety of whole foods into your diet can meet almost all of your nutritional needs.
Most food purchased in the grocery store has some level of processing, which can be confusing when trying to eat healthy. What is truly whole food now? Is all processing created equal?
Nutrition rhetoric has shifted to a new delineation: processed versus ultra-processed.
What the Hell is an Ultra-Processed Food
Ultra-processed foods are ready-to-eat or heat products often containing little or no whole foods. (Gupta, 2004)
According to the Food and Agriculture Organization of the United Nations, Ultra-processed foods are made from ingredients derived from foods or other organic materials through industrial processes. (Monteiro, 2019)
Ways to identify ultra-processed foods:
Whole foods broken down into products (sugars, oils, fats, proteins, starches, and fiber).
Chemical modifications (e.g., hydrolysis, hydrogenation)
Use of industrial methods. (e.g., extrusion, molding, pre-frying)
Use of additives (e.g., flavors, emulsifiers, colors, sweeteners) to enrich sensory and shelf-life of the final product
(Monteiro, 2019)
Ultra-processed foods are created to be tasty, convenient, and long-lasting. (Fang , 2024)
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Things to Look For
It's easy to classify sugary sodas or sweets, but these ultra-processed foods are often marketed as health foods.
In an interview on CNN's Chasing Life podcast, Professor Marion Nestle defined ultra-processed foods as items that cannot be made in your kitchen due to a lack of machinery or ingredients. (Gupta, 2004)
I found some examples of ingredients in a Google search of popular food nutrition labels.
Protein Bar: Calcium Carbonate, Fractionated Palm Kernal Oil, Maltitol, Soy Lecithin, Hydrolyzed Collagen
Protein Dessert: Maltitol Syrup, Hydrolyzed Gelatin, Glycerine, Fractionated Palm And Palm Kernel Oil, Maltitol, Soy Lecithin, Calcium Carbonate, Partially Defatted Peanut Flour, Carrageenan, Disodium Phosphate, Titanium Dioxide (Color), Yellow 5, Maltodextrin, Red 3, Yellow 6, Blue 1
Vegetarian Burger: Methylcellulose, Potassium Chloride, sunflower lecithin
Almond Milk: Calcium Carbonate, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Vitamin A Palmitate, Vitamin D2, D-Alpha-Tocopherol (Natural Vitamin E)
Healthy Microwave Meatloaf: Textured Soy Flour, Modified Cornstarch, Autolyzed Yeast Extract, Caramel Color, Calcium Lactate, Barley Malt Extract, Beef Extract, Calcium Chloride, Corn Syrup Solids, Disodium Phosphate, Dextrose, Grill Flavor (From Sunflower Oil), Succinic Acid
Salad Kit: Enzymes, Anti Caking Agent, Powdered Cellulose, Natamycin, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite
Roasted Peanuts: Maltodextrin, Torula Yeast, Corn Syrup Solids, Hydrolyzed Soy Protein
The Study: Linking Ultra-Processed Foods to Mortality
Fang et al. (2024) conducted a study involving 74,563 women and 39,501 men from the 'Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study'. Participants had no history of cancer, cardiovascular diseases, or diabetes at the start. This was a longitudinal study over 31 years.
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The findings were startling:
Consuming the highest amount of ultra-processed food was associated with a 4% higher risk of all-cause mortality than consuming the lowest amount.
The risk of mortality from non-cancer and non-cardiovascular causes was 9% higher for individuals with high consumption of ultra-processed foods.
Consuming ready-to-eat products made from meat, poultry, or seafood was strongly linked to higher mortality rates.
Consuming sugar-sweetened beverages, dairy desserts, and ultra-processed breakfast foods has been associated with higher mortality rates.
Why It Matters for Your Fitness Goals
For individuals committed to training and developing a stronger, healthier body, it's evident that ultra-processed foods can hinder their progress by raising the risk of various health issues. These may include heart disease, type 2 diabetes, as well as mental health problems such as anxiety and depression. (Fang, 2024) The variables in this 31-year study were not controlled. Therefore, the conclusions are of correlation and not causation.
This is common for nutrition studies. It is very difficult to control all factors. That is why the recent study by the NIH is so significant in this field.
In the NIH study, analyzed by CNN, participants in the ultra-processed group gained around two pounds in two weeks, while the unprocessed group saw a mirrored change in weight loss. This was primarily due to increased caloric intake. (Gupta, 2004)
Foods are ultra-processed for two reasons. The sensory experience and shelf-life.
It is almost impossible to find foods with zero processing. Unless you have access to a farm, your food is processed on some level. Some of these options bridge the gap between convenience and health, but others, even those marketed as healthy, are not much better (and sometimes worse for health) than the obvious treat. The goal of this post is not to scare you but to make you an informed consumer.
Practical Steps for a Healthier Diet
Prioritize Whole Foods: Opt for fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. It may be worthwhile to cook your meat; if you buy processed food, buy vegetable-based options and add meat.
Read Labels: Avoid products with long ingredient lists filled with unfamiliar additives.
Cook at Home: Preparing meals at home gives you control over ingredients and cooking methods.
Stay Hydrated: Choose water, herbal teas, or other low-calorie beverages instead of sugary drinks.
Plan Your Meals: A meal plan can help you avoid the convenience of ultra-processed options.
Eating a diet rich in unprocessed or minimally processed foods is about embracing the positives - better health, improved performance, and a longer, more active life. By making mindful food choices, you can enhance your training results and lay a solid foundation for lifelong well-being.
Imagine a life where you feel strong, look great, and age with vitality. Make this a reality by embracing strength training, nutrition, and mindset as cornerstones of your fitness journey.
References:
Monteiro, C.A., Cannon, G., Lawrence, M., Costa Louzada, M.L. and Pereira Machado, P. 2019. Ultra-processed foods, diet quality, and health using the NOVA classification system. Rome, FAO.
Fang Z, Rossato SL, Hang D, Khandpur N, Wang K, Lo CH, Willett WC, Giovannucci EL, Song M. Association of Ultra-Processed Food Consumption With All-Cause and Cause-Specific Mortality: Population-Based Cohort Study. BMJ. 2024 May 8;385:e078476. doi: 10.1136/bmj-2023-078476. PMID: 38719536; PMCID: PMC11077436.
Gupta, S. (Host). (2024, May 7). How worried should you be about ultraprocessed foods? [Audio podcast episode]. In Chasing Life. CNN. https://www.cnn.com/audio/podcasts/chasing-life/episodes/e33ed732-8efa-11ee-ae9c-efadc2b27ac3