Let me go on the record and say: cool ranch Doritos mean a lot to me. They’re my favorite snack, and it’s not close. But recently, I looked at the ingredients list and I wish I hadn’t. Well over 20 different components make up those little corn chips. Things like maltodextrin, dextrose and disodium inosinate.
This long, opaque ingredient list is not unique to my beloved Doritos. Welcome to the world of ultra-processed foods — manufactured ingredients extracted from foods, processed, then reassembled into an edible product. They dominate the food supply, including everything from cookies and sodas to jarred sauces, cereals, packaged bread, frozen meals and even ice cream.
Ultra-processed foods currently make up nearly 60% of what the typical adult eats and nearly 70% of what kids eat across income levels.
The appeal of ultra-processed foods is undeniable. They’re convenient, cheap and distressingly delicious.
But there’s cause for concern (crying as I write this). A large and growing body of evidence has consistently linked overconsumption of ultra-processed foods to poor health outcomes, ranging from increased risk of obesity, hypertension, breast and colorectal cancer to dying prematurely from all causes.
It’s worth your time to compare packaging at the grocery store. "If you have no idea what some of those ingredients are, it probably went too far," says Chris Gardner, a nutrition researcher at Stanford University. There’s also a database called TrueFood that can help you compare food options.
Not everyone has the time or means to do so, but cooking at home is a great way to reduce consuming ultra-processed foods. Try making a double or triple batch of whatever you’re making and eat it throughout the week.
Make smart swaps. Go for a whole-grain packaged bread with little sugar and high fiber content. That’s a great alternative to white bread. You’ll look for that same low sugar, high fiber combination for your breakfast cereals (also look for high protein when you can). If you buy canned beans that are high in sodium, run them under tap water to rinse off the extra salt.
Even after reading the ingredients, I know I won’t be giving up my Doritos completely, maltodextrin be damned.
Christopher Gardner likes to eat according to the 80-20 rule, a guide for eating coined by his favorite chef, “She chooses very intentionally 80% of the time, and 20% of the time she has fun with food because food brings us joy.”
Have a great weekend!
—Julia Carney, Podcast Coordinator
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