Ultra-processed foods are everywhere – but according to an Australian researcher, they take a serious toll on your body. Here are 10 practical tips and insights from Barbara Rita Cardoso, who has made it her mission to uncover the hidden impact of industrial food.
Avoid Ready Meals With Long Ingredient Lists
If half the ingredients aren’t something you’d use in your own kitchen, don’t buy it. The longer and more artificial the list, the more likely you’re eating something your body doesn’t recognize.
Be Skeptical of “Healthy” Labels
Words like “light,” “vegan,” or “sugar-free” don’t mean much if the product is packed with additives. Many ultra-processed foods use health buzzwords to cover up their true content.
Cook at Home – And Make Extra
Home-cooked meals don’t have to be complicated. Make bigger portions and freeze leftovers to avoid reaching for processed snacks and quick fixes during busy days.
Learn the Four Levels of Food Processing
From fresh fruit to frozen dinners, all foods fall into one of four categories. Ultra-processed foods are the most harmful – pre-made, long-lasting, and full of synthetic ingredients.
Watch Out for E-Numbers
Not all additives are bad, but many E-numbers represent substances you’d never use at home. The more recognizable the ingredients, the better it usually is for your health.
Processed Foods Age You From the Inside
New research shows that ultra-processed foods may accelerate aging at the cellular level. It’s not just about wrinkles – it’s your biological age that matters.
Trust Your Body – Not Just the Calorie Count
A food might be low in calories but still harmful to your gut, hormones, and immune system. Your body’s reaction to food goes beyond numbers.
Make Small Swaps for Big Results
You don’t have to change everything at once. Start by replacing snacks or breakfast cereals with less processed options – it adds up over time.
Always Read the Label – It’s an Eye-Opener
The front of the package may promise health, but the back reveals the truth. Train yourself to identify the warning signs in the ingredients list.
It’s About Awareness, Not Perfection
You don’t have to eliminate all ultra-processed food. But the more aware you are, the easier it becomes to make healthier choices – and support your body in the long run.
This article is based on information from Illustreret Videnskab