Array 
Amid our fast-paced lifestyles, we often fail to realize that more than half of our daily calorie intake comes from ultra-processed foods (UPFs). Whether it’s breakfast cereals, carbonated drinks, junk foods or certain desserts, we tend to crave eatables loaded with preservatives, sweeteners and artificial colors. This is a recipe for disaster, which makes us highly susceptible to several health conditions — a fact bolstered by a WHO-ICRIER report published in 2023, which cites increased UPF consumption as one of the main reasons for the increasing prevalence of heart issues and diabetes in the country. To prevent things from getting worse, experts stress the need to replace packaged foods with healthier alternatives.
Processed vs ultra-processed foods
Highlighting the key differences between processed and ultra-processed foods, Sreemathy Venkatraman, clinical dietitian, Trustwell Hospitals, Bangalore, says food items that are altered through processing techniques (such as heating, freezing, dicing or juicing) are referred to as processed foods. “Ultra-processed foods, meanwhile, go one step further, and they are devoid of nutrients and fiber. A lot of emulsifying agents and preservatives are added to alter their texture and improve their shelf life. They also contain additives to enhance the taste,” she adds.
Elaborating on this, Pavithra N Raj, chief dietitian, Manipal Hospital, Yeshwanthpur, Bangalore, points out that besides containing artificial substances like dyes, flavor enhancers, stabilizers and defoaming agents, UPFs are also subjected to heavy industrial processing techniques like hydrogenation and molding; this does not bode well for our health.
Ill-effects of ultra-processed foods
Prolonged and indiscriminate consumption of UPFs has been linked with an increased risk of serious complications like weight gain, Crohn’s disease, ulcerative colitis, fatty liver disease and even cancer. “Consuming ultra-processed foods puts one at risk of weight gain, whether they’re a child, an adolescent or an adult,” warns Venkatraman, who’s also the founder of Mitha Aahara- Eat to Live, an online nutritional therapy platform.
According to the American Heart Association, UPFs are rich in refined carbohydrates, saturated fats and salt, making people susceptible to obesity, high blood pressure and heart issues.
Healthy alternatives to ultra-processed foods
Commenting on the impact of busy schedules on increased UPF consumption, Soumita Biswas, chief nutritionist, Aster RV Hospital, JP Nagar, Bangalore, says, “Since they are easily available and help reduce the efforts of cooking from scratch, they become the go-to choice for office goers.”
Urging people to nip such practices in the bud, experts list some healthy alternatives that we can indulge in without worrying about adverse outcomes:
♦ Whole oats
Venkataraman says ultra-processed cereals, deemed the ideal breakfast choice by many parents owing to convenience, contain flavor enhancers and preservatives. Citing ready-to-eat masala oats as an example, Biswas informs that they contain additives and are refined, which reduces their fiber content. Instead, she recommends regular or whole oats, which can be used to make upma or poha with lots of vegetables.
♦ Healthy snacks
Elaborating on healthier options to packaged snacks such as chips, cookies and crackers, Venkatraman shares, “People can opt for several locally available traditional snacks that are sold even in supermarkets, which include murukku made from dal and rice, chakli made out of rice flour and jaggery and other munchies prepared with besan or gram flour. Ragi chips are another healthy alternative.” Besides these, one can also indulge in crunchy foods like makhana and roasted nuts.
♦ Homemade popsicles
Biswas recommends avoiding ice creams available on the market, as they’re abundant in sugar and added flavors. Instead, she suggests making watermelon popsicles or kulfis at home, which don’t come with health risks. “Preparing flavored milkshakes with fresh fruits and freezing them into popsicles is another alternative,” she adds.
♦ Natural beverages
Fizzy beverages such as colas and other energy drinks are jampacked with caffeine and sugar; if consumed over an extended period, they can damage the gut mucosa, making one susceptible to acidity and constipation, cautions Venkatraman.
She recommends replacing such drinks with natural beverages such as tender coconut water and buttermilk, as they’re rich in electrolytes that help one stay hydrated. Additionally, Biswas suggests homemade smoothies and fresh fruit juices as other healthy options.
♦ Whole grain noodles
Instant noodles, a staple among multiple age groups owing to their short cooking time and easy availability, have been linked to complications like obesity, hormonal issues and cerebral problems. Safer alternatives to these include millet or wheat noodles. “Preparing a sauce with crushed tomatoes or basil leaves makes them much healthier,” says Biswas. Venkatraman suggests preparing home-cooked rice sevai, which can be topped with veggies of choice.
♦ Hummus
Sauces and dips like mayonnaise are highly processed and unhealthy, contributing to conditions like obesity. Instead, Biswas recommends switching to hummus or hung curd, which can serve as a much healthier topping.
