Lifestyle expert on ultra-processed foods in the supermarket...
Our modern diet differs drastically from that of our ancestors. Whereas fresh, unprocessed, and nutritious products once formed the basis of our diet, today ultra-processed foods dominate supermarket shelves. Moreover, various scientific studies show that the nutritional value of our food has declined significantly in recent decades. This decline is largely attributed to soil depletion and modern farming methods. In addition, our vegetables and fruits often contain harmful substances such as pesticides.
Research shows that more than 80% of supermarket products are ultra-processed. This has major consequences for our health and nutritional status. Furthermore, RIVM research from October 2024 shows that the average Dutch person eats more than two-thirds of their food consumption outside of the “Schijf van Vijf” (the official Dutch dietary guidelines).
What is ultra-processed food?
Ultra-processed foods are products that are heavily processed and often contain artificial additives such as preservatives, colorings, flavor enhancers, sugar syrups, sweeteners, thickeners, salt, texture enhancers, and emulsifiers. Examples include soft drinks, ready-made meals, chips, cookies, and processed meats. According to the NOVA classification, these products fall into the fourth and most processed category of food.
Recent research (The American Journal of Clinical Nutrition, November 2024) involving 22,495 Italian participants has demonstrated an important link between the consumption of ultra-processed foods and accelerated biological aging. In addition, studies in The British Medical Journal (BMJ) show that high consumption of ultra-processed food is linked to an increased risk of obesity, cardiovascular disease, type 2 diabetes, and premature death.
Why is ultra-processed food harmful?
- Lack of essential nutrients
- Due to intensive processing, many essential vitamins and minerals are lost, such as vitamin D, B vitamins, magnesium, iron, and zinc.
- High in calories, low in nutrients
- Ultra-processed products often contain lots of sugars, unhealthy fats, and salt, but provide few essential nutrients. This leads to "hidden hunger."
- Negative impact on gut health
- Artificial sweeteners and emulsifiers can disrupt the gut flora, which is linked to inflammation and an increased risk of chronic diseases.
- Blood sugar spikes and insulin resistance
- The high amounts of refined carbohydrates and sugars cause rapid blood sugar spikes, which can lead to insulin resistance and type 2 diabetes.
Are “light” products better?
Light products contain at least 30% fewer calories, fat, or sugar than the regular variant, but this does not necessarily make them healthier. Often extra sweeteners such as aspartame and sucralose are added to maintain taste. Although these are classified as safe by the European Food Safety Authority, excessive consumption can cause digestive problems.
Other common additives in light products:
- Maltodextrin: This carbohydrate is absorbed quickly and can disrupt blood sugar balance.
- Thickeners & stabilizers: Added to improve texture but may cause bloating in some people.
- Emulsifiers: Help mix fat and water, but excessive consumption may disrupt gut flora.
- Extra sodium (salt): Added to low-fat products to maintain flavor, but excessive intake can raise blood pressure.
Which supplements can help?
Since many people have deficiencies due to eating ultra-processed foods, supplements can be a valuable addition:
- Multivitamins – Help replenish essential vitamins and minerals.
- Omega-3 fatty acids – Support brain function and reduce inflammation.
- Magnesium – Important for muscle and nerve function, relaxation, and sleep.
- Vitamin D – Essential for a strong immune system and healthy bones.
- Probiotics – Help keep gut flora balanced.
Conclusion
The rise of ultra-processed foods has led to a decrease in essential nutrients in our diet. This affects our health, gut flora, blood sugar levels, and metabolism. While it is ideal to eat mostly unprocessed and nutritious foods, in practice this is not always achievable. Supplementation can therefore play an important role in filling gaps and supporting optimal health.
Do you want to know more about which supplements suit your lifestyle? Consult a specialist or choose high-quality supplements that comply with European safety and effectiveness standards.
