Stuffed cookies, soft drinks, sausages and ready -made meals are already part of the routine of millions of Brazilians. According to a study by the Faculty of Public Health of the University of São Paulo (FSP-USP), about 20% of Brazil’s caloric intake comes from ultra-processed foods.
Although they are successful among the public, ingestion of these products can be harmful to the body. But what exactly happens with the body in a diet of ultra -processed?
For precision nutrition specialist Patricia Mirisola, the answer is clear: “Evidence indicates that in the short term these products can deregulate from hunger and satiety, ignite the body and increase the expression of genes linked to obesity, and cardiovascular disease. In the long run, they can also operate as triggers for chronic diseases,” he says. The alert arises from the daily consumption of these foods.
What are ultra -processed foods?
According to Patricia, they are industrial formulas made of refined ingredients with additives, such as dyes, flavorings and emulsifiers. “They are created to imitate and amplify food flavor, texture and aroma. In technical terms, they can be considered not food, but edible products,” says the nutritionist.
It is normal to confuse and even there are foods that look ultra -processed and are not. To help, the food guide to the Brazilian population divides food as follows:
- In nature: obtained directly from plants or animals (such as leaves and fruits or eggs and milk) and purchased for consumption without having any changes after leaving nature;
- Minimally processed: foods submitted to minimal changes such as polishing, grinding, freezing or pasteurization;
- Culinary ingredients: They are those extracted from fresh or direct foods from nature and used as spices, to cook food and make the culinary preparations;
- Processed: They are manufactured by the industry, with the addition of salt or sugar and other ingredients, such as preserves, fermented, etc.;
- Ultra -processed: Made with unimportant and unused ingredients at home.
In everyday life, ultra -processed gain space among Brazilians for practicality, low price and high availability. They are present from, for example, in shaped breads, margarine, sugary cereals and dairy drinks, even in quick snacks such as cookies, snacks and sausages. The increase in consumption of these foods reveals the search of Brazilians for practicality, but this choice can charge a high price to health.
The impact of ultra -processed ones on the body
According to Patricia, evidence indicates that in the short term ultra -processed can deregulate hormone hormones and satiety, and the high consumption of these foods can ignite the body and increase the expression of genes linked to, diabetes and cardiovascular disease.
“Diets rich in ultra -processed can favor the accumulation of fat in the liver. In people with genetic predisposition, this picture often appears and evolves more aggressively,” says the expert.
According to Patricia, excess sugar, bad fats and sodium can still change blood pressure and cholesterol, which favors the risk of, especially for those who already have genetic predisposition.
“In addition, additives such as emulsifiers and preservatives can alter the balance of intestinal microbiota, reducing the diversity of beneficial bacteria. In people more susceptible to inflammation, this can expand digestive discomfort and make it difficult to absorb nutrients,” says the nutritionist.
Already referring to the immune system, the expert points out that the body depends on nutrients such as vitamins A, C, D and E, besides zinc and selenium, which maintain active defense cells and helps to control inflammation.
In this case, when the diet is dominated by ultra -processed, poor nutrients, this natural replacement is compromised and the immune response becomes less efficient in the face of inflammatory infections and processes.
Risk of obesity in the consumption of ultra -processed
The danger of ultra -processed consumption goes beyond weight gain. Patricia states that many products sold as “fit” or “” bring a trap: the use of artificial sweeteners. They can condition the taste to the very sweet and influence sugar search behaviors, disrupting satiety.
The artificial components present in the ultra -processed function function as “chemical intrusion”: confuse hormonal signs, compete for metabolic pathways, and may disrupt energy use and insulin response. The risks can be numerous.
“Some of these substances have the ability to imitate thyroid hormones, messing up the natural signaling that regulates energy expenditure and metabolic balance,” points out the expert.
Still, when this “chemical noise” repeats itself every day, the body works less efficiently, spending energy to deal with artificial substances rather than focusing on what really matters: maintaining metabolism in balance.
How to replace ultra -processed?
The expert states that there are practical products that can be allied in the replacement process. Attention to labels is essential in this process:
- Prefer short and clear labels.
- Be wary of names you don’t recognize as food.
- Avoid products where “sugar”, “syrup” or “fat” appears early on the list.
- Prioritize minimally processed foods in everyday life.
- Leave the ultra -processed for punctual occasions.
According to her, the idea is not to fully abolish the ultra-processed routine, but to use them on a timely manner. “The ideal is to prioritize minimally processed foods in everyday life and leave the ultra -processed for special occasions,” he says.
The practicality of these products may even facilitate the routine, but it charges its price quietly in the body. Choosing real nutrient -rich and less industry -dependent foods is a key step in preserving health today and reducing risks in the future.
