Picture this: You’re just back from a long day at work, you’re tired but hungry. You don’t want to order any food, and suddenly you notice the packet of 2-min Maggi, which is just so tempting and easy to make.

Sound familiar? 

In our fast-paced world, these ultra-processed foods have become a staple for many. But what exactly are we putting into our bodies, and how is it affecting our health? Let’s dive into the ultra-processed food debate and explore how we can make informed choices for our well-being.

What Are Ultra-Processed Foods?

We’re all quite familiar with the term junk food, and essentially ultra-processed foods are much more than junk food. The term was first coined in the 1980s, and they are industrial formulations made out of edible substances like oils, fats, sugar and starch, that are extracted from food items. The major problem with Ultra-Processed Foods (UPFs) is that they contain high levels of additives like artificial colors, flavors and preservatives to make them “hyper-palatable”. This means that these foods are so tasty that you may find it difficult to consume it in moderation. These foods typically have a high amount of sugar, fats, sodium, and/or carbohydrates which makes them addictive. 

Over time, UPFs have become an integral part of the Indian diet. Think instant noodles (Maggi, Yippee, etc., packaged snacks (chips, aloo bhujia, etc.), packaged bread, sugary drinks (like pepsi and coke), packaged soups, many ready-to-heat products, and even a lot of infant food. While they’re designed for convenience and taste, they’re a far cry from the whole foods our bodies are designed to process.

The Problem with Ultra-Processed Foods

Modern life is extremely busy, where a lot of busy professionals are unable to find the time to cook whole foods. Modern corporations understand this problem and that is what led to the abundance of UPFs in the market. These are not only quick, convenient and readily available, but they’re also incredibly tasty. Who doesn’t crave a bowl of soupy, cheesy Maggi occasionally?

However, the convenience of ultra-processed foods comes at a cost to our health. Numerous studies have linked high consumption of these foods to increased risks of obesity, type 2 diabetes, heart disease, and even certain cancers.

Why? Ultra-processed foods are often:

• High in calories, sugar, salt, and unhealthy fats
• Low in fiber, vitamins, and minerals
• Designed to be over-consumed, leading to mindless eating
• Lacking in the complex nutritional profile of whole foods 

The combination of calories, sugar, salt, and unhealthy fats triggers the reward system in the brain. This means that our brains enter caveman mode, that is, the brain feels very happy when you consume these foods. Our hunter-gatherer ancestors found it difficult to find high-cal foods, so over time the human brain evolved to reward itself when you consumed food rich in fats, sugars, and sodium. This has carried on to this day, and the brain releases the happy chemicals (the reward) when you have this kind of food items. This is why UPFs are so addictive in nature, and combined with the high amount of harmful substances, it can lead to a lot of health issues mentioned above.

A Desi Perspective on Ultra-Processed Foods

In India, the traditional diet has long been celebrated for its diversity, use of whole grains, legumes, and an abundance of fruits and vegetables. However, urbanization and globalization have led to a shift towards more processed and convenience foods. 

This transition poses unique challenges:

• Traditional recipes being replaced by instant mixes and packaged meals. A lot of instant curry mixes and just-heat-and-eat food items are commonly seen in our kitchens now. A lot of traditional homemade snacks have now been replaced with their processed alternatives. 
• Street food evolving to include more processed ingredients. For instance, almost all street vendors are now adding highly processed cheese, mayonnaise, and tomato ketchup to their food items. 
• The misconception that Western-style packaged foods are more “modern” or aspirational, like instant pasta and pizza. 

The result? A gradual erosion of traditional food wisdom and an increase in diet-related health issues that were once rare in the Indian population. India is now paving the way to become the diabetes capital of the world by 2030. Part of the reason for this is the amount of sugars and carb heavy food items consumed by Indians—and UPFs are a major culprit. When people were accustomed to eating Aloo Parathas with Curd and Achar, now Aloo Parathas are incomplete without tomato sauce, which is very high in processed sugar and preservatives. Children’s tiffin boxes today are incomplete without tomato ketchup and high fat dressings like mayonnaise. 

How to Recognize Ultra-Processed Foods

Becoming a food detective is your first line of defense. Here’s how:

1. Read the ingredient list: If it’s longer than your shopping list and filled with items you can’t pronounce, it’s likely ultra-processed. 
2. Look for red flags: Added sugars, hydrogenated oils, and chemical preservatives are telltale signs.
3. Be wary of health claims: “Low-fat” or “high-protein” doesn’t always mean healthy.
4. Check the fiber content: Ultra-processed foods are often stripped of natural fiber.

How to decode the Indian Nutrition Label

As per the FSSAI, it is mandatory for all processed food items to have the ingredient and nutrient list. Here’s what you have to look out for: 

• Serving Size:
  • Look at this first. All nutritional information is based on this amount.
  • Compare it to how much you actually eat.
• Calories:
  • Shows energy content per serving.
  • Consider your daily caloric needs.
• Macronutrients:
  • Check total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein.
  • Pay attention to percentages of Daily Values (%DV).
• % Daily Value:
  • Based on a 2,000-calorie diet, which is recommended by experts.
  • 5% or less is low, 20% or more is high.
• Micronutrients:
  • Look for vitamins and minerals.
  • Higher percentages of Daily Values are generally better.
• Ingredient List:
  • Ingredients are listed in descending order by weight.
  • Watch for added sugars, unhealthy fats, and artificial additives.
• Added Sugars:
  • Check both total sugars and added sugars.
  • Aim to limit added sugars in your diet.
• Nutrient Claims:
  • Be cautious of terms like “low-fat” or “high-fiber”—always verify in the nutritional information.
• Serving Per Container:
  • Multiply single serving nutritional values by this number for the whole package.
• Expiration Date:
  • It’s important for food safety.

Finding the Right Balance

Now, let’s be real—completely eliminating ultra-processed foods might not be feasible for everyone. The key is finding a balance that works for you. Here’s how:

• Start small: Replace one ultra-processed item in your diet with a whole food alternative each week.
• Cook more: Even simple home-cooked meals are likely to be less processed than packaged alternatives.
• Plan ahead: Meal prep can be a game-changer in reducing reliance on convenience foods.
• Rediscover traditional recipes: Many Indian dishes are naturally whole food-based and nutritious.
• Make smart swaps: Choose whole grain bread over white, or natural yogurt over flavored varieties with added sugar.

Steps for a Healthier Diet

Ready to take control? Try these steps:

• Fill half your plate with fruits and vegetables at each meal. 
• Experiment with homemade snacks like roasted chickpeas or fresh fruit chaat.
• Read labels and choose products with fewer ingredients.
• Hydrate with water or unsweetened beverages instead of sugary drinks.
• Involve family and friends in cooking whole food meals—it’s more fun and sustainable!

The ultra-processed food debate isn’t about perfection—it’s about progress. By understanding what goes into our food and making small, consistent changes, we can significantly impact our health and well-being. Remember, every whole food choice is a step in the right direction. Your body will thank you for it later in life!

So, next time you’re reaching for that packaged snack, pause and ask yourself: Is there a whole food alternative you could enjoy instead? Your journey to healthier eating starts with that simple question.