Ultra-Processed Foods Warning: New US Government Advice

Government Urges Caution Regarding Highly Processed Foods and Diet-Related Illnesses

For the first time, the U.S. government is issuing a public advisory regarding the consumption of highly processed foods, citing a direct link to the rising prevalence of diet-related diseases. This guidance presents a challenge for many Americans, as numerous studies indicate a desire to reduce ultra-processed foods in their diets, yet difficulty in identifying them. The pervasive nature of these foods, often masked by clever marketing, contributes to the confusion. Alexandra DiFeliceantonio, a researcher at Virginia Tech specializing in the neuroscience of food selection, observes, "I think advertising is really good at making people think foods are minimally processed when they're actually ultra-processed."

Ultra-processed foods are characterized as industrially manufactured products containing ingredients rarely found in a typical home kitchen. These often include additives like preservatives, artificial sweeteners, colorings, natural flavors, and emulsifiers. Extensive research has established a correlation between the consumption of these foods and an increased risk of serious health concerns, including diabetes, cardiovascular disease, depression, and obesity. Understanding which foods fall into this category is a key hurdle for consumers.

Navigating Grains and Starches: Practical Guidance from a Leading Expert

Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University, frequently addresses the confusion surrounding grains, carbohydrates, and starches – common components of many diets. "When people ask me about ultra-processed foods, they're often most confused about grains, carbohydrates, and starches," he notes. Recognizing the need for accessible advice, Mozaffarian provides his patients with two straightforward guidelines for making healthier choices: the 10 to 1 test and the water test. These simple assessments can empower individuals to make more informed decisions at the grocery store.

The 10 to 1 test focuses on the balance between carbohydrates and fiber. According to Mozaffarian, "A food should have at least one gram of fiber for every 10 grams of carbohydrate." This means that a granola bar containing 30 grams of total carbohydrate should ideally contain at least three grams of fiber. This ratio helps ensure a balance between refined starches and more beneficial ingredients like whole grains, bran, and seeds.

The 10 to 1 Test and the Water Test: Simple Tools for Healthier Choices

Beyond the 10 to 1 test, Mozaffarian’s second recommendation, the water test, offers a visual and practical method for assessing food processing. This test is designed to reveal whether a grain or starch retains its structural integrity, a key indicator of minimal processing. The principle behind this test lies in the protective role of the plant cell wall.

To conduct the water test, simply submerge a portion of the starchy food – such as bread, a cracker, pretzel, or cereal – in a glass of water for several hours. Observing whether the food dissolves or disintegrates provides valuable insight into its level of processing. Minimally processed grains, like whole wheat bread and steel-cut oats, possess intact plant cell walls that act as a barrier, preventing rapid dissolution. If the carbohydrate remains largely intact, it suggests a minimally processed food and a potentially healthier option.

How the Water Test Reflects Digestive Processes and Impacts Health

The integrity of the plant cell wall is crucial because it influences how the body digests carbohydrates. When the cell wall remains intact, enzymes in the mouth and stomach break down the starch more slowly, leading to a gradual release of sugars into the bloodstream. Dr. Meroë B. Morse, an assistant professor at MD Anderson Cancer Center, explains that companies often "predigest" grains, corn, or potatoes, removing the plant's cell wall during manufacturing. This process allows enzymes in the gut to quickly break down carbohydrates into simple sugars, potentially leading to glucose spikes and insulin resistance over time.

Mozaffarian emphasizes that this slower digestion is beneficial, as it avoids overwhelming the liver and the hormones responsible for metabolism, ultimately reducing the risk of weight gain and diabetes. Furthermore, minimally processed grains travel further into the gut, nourishing the beneficial microbes within the large intestine – a crucial component of a healthy microbiome. In contrast, ultra-processed grains are rapidly broken down, offering little nutritional benefit to the gut microbiome.