The Indian Council of Medical Research (ICMR) has recently released a shocking report, in which many everyday food items have been placed in the ‘ultra-processed’ category. This report is like an important warning for health experts and common people, because it includes many food items which we consider healthy and include in our daily diet. These foods also include things like bread, butter and cooking oil, which are now considered ultra-processed foods.
According to the ICMR report, ultra-processed foods are those that are high in fat, sugar and salt, while these foods are low in fiber and other nutrients. Chemicals, preservatives and additives are also often added to these foods to extend their shelf life and keep them looking fresh for a longer period of time. The result is that such foods can cause many health problems in our body.
Which foods are ultra-processed?
In the ICMR report, many such food items have been included in the ultra-processed category, which we usually use regularly in our homes. The list of these foods includes the following:
– commercial bread
– breakfast cereal
– Cakes, pastries and biscuits
– Chips and Fries
– Jams, jellies and sauces
– commercial ice cream
– protein powder
– peanut butter
– Soya Chunks and Tofu
– Frozen foods (which contain adulterants)
– commercial cheese
– Packaged meat
– Vegetable oil and refined oil
– Refined sugar and salt
Harmful health effects of ultra-processed foods
According to ICMR, excessive consumption of ultra-processed foods can lead to serious diseases like obesity, heart disease, type-2 diabetes and cancer. The trans fat and chemicals present in them accumulate unnecessary fat in the body, which increases the risk of problems like heart attack and high blood pressure. Apart from this, continuous consumption of these food items can also cause deficiency of nutrients in the body.
ICMR advice
ICMR in its report has suggested that people should limit the intake of ultra-processed foods and increase the intake of natural, fresh and nutritious foods. Including fresh fruits, vegetables, whole grains and pulses in the diet has a positive effect on health. Apart from this, pay special attention to cooking at home so that the nutrients in the food remain intact.
Is it necessary to avoid everyday food?
The report also clarifies that it is not necessary to completely give up these everyday foods. Consuming them in balanced quantity does not have any serious effect on health. For example, it is good to eat bread made from wheat flour at home, but the consumption of packaged bread purchased from the market should be reduced. Use pure ghee and oil at home and minimize the consumption of packaged and processed foods.
