Unboxing the Truth: A Dietitian’s Take on Ultra-Processed Foods

WORDS LIM TECK CHOON

FEATURED EXPERT
GEORGEN THYE
Consultant Dietitian and Coach
Founder of Georgen Cooking
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In recent years, ultra-processed foods have become a hot topic in the world of nutrition and health. With new studies linking these foods to increased risks of heart disease, diabetes, mental disorders, and even early death, many are left wondering: just how bad are these convenience foods for our health?

To shed light on this complex issue, we sat down with Georgen Thye, a registered dietitian, to unpack the truth about ultra-processed foods. He will offer us some valuable insights to help us make informed choices about our nutrition.

UNDERSTANDING ULTRA-PROCESSED FOODS

First off, Georgen, can you explain what exactly are ultra-processed foods?

Georgen Thye: Ultra-processed foods (UPFs) are products mostly made from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats.

  • These foods typically contain numerous additives like preservatives and flavour enhancers, and they have undergone multiple industrial processes.
  • UPFs often contain minimal to no whole food ingredients and are designed to be convenient, have a long shelf life, and taste good.
  • It’s worth noting that UPFs can trigger cravings due to their high sugar content and the way sugar interacts with the brain’s reward pathways, potentially encouraging overeating. In fact, UPFs make up a significant portion of many people’s daily calorie intake in today’s modern diet!

What makes UPFs so ‘ultra’? Can you explain the different levels of food processing?

Georgen Thye: Certainly. While there are various classification systems, we’ll use the NOVA system recognized by the World Health Organization. It breaks foods into four categories:

  1. Unprocessed or minimally processed foods. These are natural foods that have undergone minimal changes, like fresh fruits, vegetables, and milk.
  2. Processed culinary ingredients. These are substances derived from minimally processed foods, such as oils, butter, and salt, used in cooking.
  3. Processed foods. These have undergone some processing to enhance flavour and shelf-life, like canned vegetables, cheese, and freshly baked bread.
  4. Ultra-processed foods. These are heavily modified using industrial processes and often contain little to no whole food components. Examples include sugary snacks, soft drinks, and frozen ready-to-eat meals.
THE GOOD, THE BAD, AND THE ULTRA-PROCESSED

Let’s now address the crux of the issue: should we avoid consuming all ultra-processed foods?

Georgen Thye: It’s not quite fair to say all ultra-processed foods should be entirely avoided.

While many are high in unhealthy fats, sugars, and additives, some can still provide convenience and nutritional benefits in certain contexts.

The key is balance.

  • We should focus on limiting UPFs that are high in added sugars, unhealthy fats, and sodium—like sugary snacks, fast foods, and processed meats.
  • However, some UPFs, such as fortified cereals or plant-based milk alternatives, might still provide valuable nutrients.

It’s also important to differentiate between processed and ultra-processed foods. Processed foods like canned vegetables, canned fish, or whole grain bread often maintain their nutritional value and can play an important role in a healthy diet.

FINDING THE BALANCE IN OUR DIET

Are there any benefits to consuming ultra-processed foods?

Georgen Thye: Ultra-processed foods do offer some benefits, such as convenience, affordability, and a longer shelf life.

They’re quick to prepare, often budget-friendly, and can help reduce food waste.

Processing techniques like pasteurization can also improve food safety by reducing the risk of foodborne illnesses.

From a personal perspective, eating isn’t just about nourishment—it’s also about enjoyment. Sometimes, indulging in a favorite comfort food, which might be ultra-processed, can bring joy and emotional satisfaction.

The key is making informed choices and understanding how much and how often we consume these foods.

What would be your advice on how can we incorporate ultra-processed foods into our diet without negatively affecting our health?

Georgen Thye: It’s unrealistic to completely avoid ultra-processed foods in today’s world.

The key is to limit consumption and be mindful of portion sizes.

  • Prioritize whole foods like fruits, vegetables, and whole grains, letting ultra-processed foods be a smaller part of your intake.
  • Learn to read nutrition labels and understand ingredients to help you make more informed choices. When possible, choose options with lower sugar, salt or sodium, and unhealthy fats.

Remember, eating is also about enjoyment. Having your favorite processed food occasionally is okay—just be mindful of how often and how much you consume. It’s all about finding the right balance for your individual needs and lifestyle.

Georgen Thye Explains the Differences between Various Milks in the Market

WORDS GEORGEN THYE

FEATURED EXPERT
GEORGEN THYE
Consultant Dietitian and Coach
Founder of Georgen Cooking
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Milk comes in various forms, and it’s important to know the differences, including how they’re processed in the factory, and their nutrition content. Let’s break down the variations:

UHT MILK

Ultra-high temperature (UHT) milk is heat-treated to extend shelf life.

It undergoes pasteurization at an ultra-high temperature, a process to kill harmful bacteria, and is packed in a sterile environment.

It’s convenient and doesn’t require refrigeration until opened.

However, some nutrients may be reduced during the manufacturing process.

FULL CREAM MILK

This milk contains the highest fat content, approximately 3.25–3.5% fat, giving it a rich, creamy flavour.

It also goes through pasteurization and is homogenized to ensure an even distribution of fat.

LOW FAT MILK

Low fat milk first undergoes pasteurization, similar to full cream milk.

Then, it undergoes a skimming process to remove much of the fat, reducing its overall fat content to around 1–2%.

It’s still homogenized, ensuring a consistent texture while providing essential nutrients with reduced fat.

FRESH MILK

Straight from the farm to your fridge, fresh milk is minimally processed to preserve its natural flavour and nutrients.

It typically undergoes pasteurization but minimal homogenization, keeping it close to its farm-fresh state and containing around 3.25–3.5% fat.

FLAVOURED MILK

Whether it’s chocolate or strawberry, flavoured milk adds a tasty spin to regular milk.

However, be cautious of added sugars, which can increase calorie levels.

Choose options with lower sugar content and enjoy in moderation.

Note that despite its sweetness, flavored milk still provides essential nutrients like calcium and protein.

WHICH MILK IS RIGHT FOR YOU?

Your milk choice depends on your goals and taste.

Low-fat is great for reducing fat and sugar.

Fresh milk is minimally processed and ideal for those who love its natural taste.

Enjoy flavoured milk in moderation, choosing lower-sugar options.

Regardless of your pick, milk is rich in vital nutrients like calcium and protein for good health so enjoy!

A Dietitian Exposes 3 Common Misconceptions about Detox Diets & Products

WORDS GEORGEN THYE

FEATURED EXPERT
GEORGEN THYE
Consultant Dietitian and Coach
Founder of Georgen Cooking
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It’s a common belief that detox diets and products can cleanse your body of toxins, but let’s unravel the truth.

MYTH 1: DETOXING CLEARS YOUR TOXINS

Fact: Your body has its own built-in detox system. Your liver, kidneys, and digestive system work around the clock to eliminate waste and toxins.



An overview of the detox system of our body. Click on the image for a larger, clearer version.


MYTH 2: DETOX DIETS ARE EFFECTIVE

Fact: Most detox diets are restrictive and low in essential nutrients. They may lead to temporary weight loss, but it’s mostly water weight, not toxins.

MYTH 3: DETOX PRODUCTS WORK MIRACLES

Fact: Detox teas, supplements, and wraps often lack scientific evidence and can have side effects. They’re not a magic solution.

SO, HOW CAN YOU SUPPORT YOUR BODY’S NATURAL DETOX PROCESSES?

Eat a balanced diet, stay hydrated, and get enough sleep. Your body has the detox game covered!

LOOKING FOR AUTHENTIC DIETARY FACTS & ADVICE?

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Drop him a note if you are interested in his services:

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