Salt, sugar and saturated fat: the silent enemies of health | Society

Over the past three years, more than 40 scientific studies have analyzed the habitual consumption of ultra-processed foods among ten million people. These studies agree, indicating 32 adverse health effects associated with this type of diet.

Among adults, consumption is associated with overweight, obesity, cancer, type 2 diabetes, cardiovascular diseases such as hypertension, irritable bowel syndrome, depression, frailty and increased mortality. In children and adolescents, an association with cardiometabolic risks and the development of asthma has been observed.

According to scientists from the University of São Paulo, approximately one in five foods consumed in Spain is ultra-processed, placing us in second place in the Mediterranean region, behind only Malta (with 27.6%). The main problem with these foods is nutritional imbalance: they are low in protein, fiber, vitamins and minerals, but high in sugars, saturated fats and sodium.

Concerned about this situation, those responsible for the DKV Institute for Healthy Living joined forces with nutritionist Carlos Rios, the creator of the movement. Realfooding, in the preparation of three manifestos. These papers analyze the adverse effects of the three mentioned nutrients found in ultra-processed foods. The goal is to empower the public to take control of their health and well-being.

Reinstate the Mediterranean Diet and “Real” Foods

DKV emphasizes the importance of promoting healthy eating. This means prioritizing real food. (real food) That is, unprocessed or minimally processed foods for which industrial processing has not affected their nutritional quality or their natural health benefits.

The key is to return to a Mediterranean diet based on eating healthy foods such as vegetables, fruits, whole grains, legumes, nuts and unsaturated fats. It is recommended to moderate your consumption of fish and poultry, and limit or avoid red and processed meats, added sugars, refined grains and starchy vegetables. It is also important to exercise daily for at least 30 minutes, which is just as important as maintaining a balanced regimen.

The key is to resume a Mediterranean diet based on consuming healthy foods such as vegetables, fruits, whole grains, legumes, nuts and unsaturated fats.

1. Fats: They are always bad if the food is processed.

Manifesto For responsible consumption of saturated fats emphasizes the need to control the intake of fat, a nutrient that is generally considered unhealthy. However, recent research has shown that not all fats are created equal; some, such as monounsaturated and polyunsaturated, are essential for the body to function properly.

Although most health organizations do not set a maximum limit for total fat intake, there is consensus among agencies (FAO/WHO, PHE, AHA and EFSA) on the importance of limiting saturated fat intake to less than 10% of daily caloric intake. On the other hand, it is recommended to completely eliminate trans fats from your diet as they have been proven to be very unhealthy.

It is extremely important to understand that the quality of fat consumed depends not only on the type of fat, but also on the food in which it is contained. A product may be low in fat, but if it is ultra-processed, consuming it will be unhealthy.

2. Sugars: It’s important to read the label to spot them.

Manifesto For responsible sugar consumption highlights the high sugar consumption among the world’s population. According to a study by the Spanish Nutrition Foundation (Anibes), Spaniards consume an average of 76.3 grams per day, of which almost 33.9 grams are free or added sugars. This is equivalent to 7.3% of total energy intake, 10% for children and adolescents. These values ​​are much higher than the WHO recommendation of 5% (12.5 g per day).

Added sugars are abundant in ultra-processed foods, so it is important to read the labels of these foods to determine their presence. They may go by different names: sugar, corn syrup, dextrose, fructose, glucose, sucrose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar and natural sugars isolated from whole product. food and concentrated, where the main component is sugar.

3. Salt: Responsible for Hypertension in Adults

Manifesto For responsible salt consumption solves the problem of excess salt in the diet; In the European Union, it is associated with more than 180,000 deaths and almost three million disability-adjusted life years, mainly due to cardiovascular disease, stomach cancer and kidney disease.

According to the Spanish Journal of Cardiology, in Spain, almost 43% of the adult population suffers from hypertension. And its incidence is largely related to salt consumption.

Ultra-processed foods are a major source of salt. Its consumption is closely linked to diseases such as hypertension. More than one billion people worldwide suffer from this pathology; In our country, almost 43% of the adult population suffers from it, according to Spanish Journal of Cardiology. This condition is the most significant risk factor for global mortality, as it is associated with nearly 11 million deaths.

Excessive salt intake among children and adolescents worries experts. The presence of ultra-processed foods in your diet, such as sausages, sausages, breads, prepared meals, cheeses, canned goods, snacks, sauces, condiments and sweets, is likely the main cause of this problem.