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.

Is Mycoprotein the Sustainable Protein Solution We’ve Been Searching for?

WORDS ALFRED C CHEUNG

FEATURED EXPERT
ALFRED C CHEUNG
Certified Food Scientist
Co-Founder of Ultimeat
SUSTAINABLE, ALTERNATIVE OPTIONS FOR PROTEIN ARE SOARING IN POPULARITY

In fact, according to the strategic consulting firm EY-Parthenon, the alternative protein market is projected to reach US$17.4 billion in 2027!

Locally, leading data and analytics company GlobalData reports that the Malaysian meat substitutes market is set to expand at a value compound annual growth rate or CAGR of 7.4% throughout 2023 to 2027.

BUT WHAT ARE THE OPTIONS FOR ALTERNATIVE PROTEIN IN THE MALAYSIAN MARKET?

Typically, the average Malaysian supermarket will carry a range of plant-based proteins like soy-based tofu or wheat-based seitan, and many of these products are great choices. Not only do they have a lower environmental impact in comparison to animal agriculture, but they also make up an essential part of vegetarian and vegan diets, with the necessary amino acids for building and repairing tissues in the body.

However, Malaysians love trying new and interesting foods—and there is a lesser known and potentially more suitable alternative protein out there!

Let me introduce you to the wonderful world of mycoprotein, a fungi-derived product, and how it’s an underrated, viable, and eco-friendly alternative to traditional animal proteins.

THE FUNDAMENTALS OF FUNGI

Mycoprotein is created through a process known as biomass fermentation.

Basically, this process utilizes the high-protein content and rapid growth of fungi to efficiently make large amounts of protein-rich food.

Since fermentation is a natural process, this has the added benefit of being much cheaper than other methods of creating alternative protein products.

Take extrusion, for example, which uses moisture, high heat and mechanical energy to produce meat substitutes in a matter of seconds. While the extrusion process is quicker, it is significantly more expensive. In contrast, fermentation uses less energy and utilizes carbon and nitrogen sources, which as a bonus is better for the environment!

RESEMBLES TRADITIONAL MEAT IN TASTE & TEXTURE

The use of fungi to produce mycoproteins also allows for a closer approximation of taste and texture in comparison to meat.

In fact, the mycelium, the network of threads throughout fungi, branches and develops in a surprisingly similar pattern to real meat muscles during the fermentation process.

This elevates the authenticity of mycoprotein as well as give mycoprotein a closer resemblance to traditional meat in terms of texture and taste. This distinguishes it from other plant-based proteins that often lack such genuine resemblance.

THE NUTRITIONAL MERITS OF MYCOPROTEIN

Mycoprotein provides high levels of protein and fibre while containing low fat, low sodium, and zero cholesterol.

Additionally, its protein quality surpasses that of some conventional meats. When mycoprotein-based products are cultivated from mushrooms specifically, they can boast high levels of glutamic acid, an amino acid that helps with metabolism, brain, and cardiac functions.

FROM FUNGI TO FEAST

At the heart of it all, choosing mycoprotein doesn’t just offer a sustainable and nutritious option but a cost-effective solution, as well.

In this sense, mycoprotein products provide Malaysians with a high-quality alternative protein at a reasonable price, paving a path towards a meat-free future.

Strengthen Your Defence Against Illnesses with a Hidden Ally

WORDS ANAS ALMASWARY & PROFESSOR DR SUZANA SHAHAR

FEATURED EXPERTS

ANAS ALMASWARY
Master’s Student in Clinical Nutrition
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)
PROFESSOR DR SUZANA SHAHAR
Dietetic Program
Centre for Healthy Aging and Wellness
Faculty of Health Sciences
Universiti Kebangsaan Malaysia (UKM)

When we feel a scratchy throat or struggle to breathe, our first thought is usually hospitals. But what if I told
you there’s a simple remedy in your kitchen?

Let’s explore how the anti-inflammatory diet can actually boost our immune system, especially when it comes to respiratory health.

THE TROUBLE WITH PRO-INFLAMMATORY DIETS

Our body’s immune system is like a superhero that fights off infections and heals injuries, and inflammation is its natural power.

But here’s the twist: if not kept in check, inflammation can turn into a villain that causes chronic diseases. Hence, the foods we consume can either be a superhero sidekick or a troublemaker!

A pro-inflammatory diet influences our immune system’s balance in bad way, increasing the inflammation in our body.

Such a diet, measured by the Adapted Dietary Inflammatory Index (ADII), is associated with systemic inflammation and reduced kidney function in older adults. Chronic low-grade inflammation is believed to be one possible pathway linking this dietary pattern to kidney dysfunction.

EXAMPLES TO PRO-INFLAMMATORY FOODS

  • Red and processed meats
  • Refined sugars
  • Fried foods
  • Margarine or shortening
  • Alcohol
  • Sodas

Researchers found that a higher ADII is related to higher levels of C-reactive protein (CRP), a marker of inflammation, and lower estimated glomerular filtration rates (eGFR), an indicator of kidney function.

Hence, a proinflammatory diet can lead to both systemic inflammation and reduced kidney function.

THE BENEFITS OF AN ANTI-INFLAMMATORY DIET

Generally, an anti-inflammatory diet should include sources of low-fat protein, colourful no- starchy carbohydrates, healthy fats like extra virgin olive oil, supplementation of omega 3 fatty acids, and foods rich in polyphenols.

An anti-inflammatory diet keeps insulin levels stable and cuts down on omega 6-fatty acids, which is crucial for beating silent inflammation.

Found in vibrant non-starchy veggies and fruits, polyphenols included in this diet put the brakes on inflammation by targeting a key player called nuclear factor (NF-κB). These polyphenols activate AMP kinase, a central switch controlling metabolism, including blood sugar levels.

The anti-inflammatory diet goes the extra mile by reducing chronic inflammation at the cellular level and tweaking gene expression. The result is lower risk of chronic diseases like obesity, metabolic syndrome, and diabetes.

NUTRIENTS EXAMPLES OF FOODS TIPS
Lean sources of proteins Chicken, fish, or protein-rich vegetarian sources like tofu
or legumes.		 Consume approximately the size and thickness of the palm of your
hand.
Colourful carbohydrates Vegetables like broccoli, spinach, carrots, bell peppers; fruits like guava and dragon fruits. Fill two-thirds of your plate with
non-starchy vegetables and
substantial amounts of fruits
These foods will help maintain a
low glycemic load and provide adequate levels of polyphenols.
Healthy fats Vegetable oils. Use in cooking or drizzle over salads and vegetables.
Omega-3 fatty acids Fatty fish such as salmon, mackerel, tuna, and sardines. Avoid deep frying; omega-3 fatty acids will be lost if you do this.

References:

  1. Bikman, B. (2020). Why we get sick: The hidden epidemic at the root of most chronic disease–and how to fight it. BenBella Books.
  2. Eleazu C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African health sciences, 16(2), 468–479. https://doi.org/10.4314/ahs.v16i2.15
  3. Estruch R. (2010). Anti-inflammatory effects of the Mediterranean diet: The experience of the PREDIMED study. The proceedings of the Nutrition Society, 69(3), 333–340. https://doi.org/10.1017/S0029665110001539
  4. Galland L. (2010). Diet and inflammation. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 25(6), 634–640. https://doi.org/10.1177/0884533610385703
  5. Grimes, K. (2011). The everything anti-inflammation diet book: The easy-to-follow, scientifically-proven plan to reverse and prevent disease lose weight and increase energy slow signs of aging live pain-free. Simon and Schuster.
  6. Lyons, C. L., & Roche, H. M. (2018). Nutritional Modulation of AMPK-Impact upon Metabolic-Inflammation. International journal of molecular sciences, 19(10), 3092. https://doi.org/10.3390/ijms19103092
  7. O’Neil, A., Shivappa, N., Jacka, F. N., Kotowicz, M. A., Kibbey, K., Hebert, J. R., & Pasco, J. A. (2015). Pro-inflammatory dietary intake as a risk factor for CVD in men: A 5-year longitudinal study. The British journal of nutrition, 114(12), 2074–2082. https://doi.org/10.1017/S0007114515003815
  8. Oprea, E. (2021). The power plate diet: Discover the ultimate anti-inflammatory meals to fat-proof your body and restore your health. Rodale Books.
  9. Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic low grade inflammation in pathogenesis of PCOS. International journal of molecular sciences, 22(7), 3789. https://doi.org/10.3390/ijms22073789
  10. Sears B. (2015). Anti-inflammatory diets. Journal of the American College of Nutrition, 34 Suppl 1, 14–21. https://doi.org/10.1080/07315724.2015.1080105
  11. Shivappa, N., Bonaccio, M., Hebert, J. R., Di Castelnuovo, A., Costanzo, S., Ruggiero, E., Pounis, G., Donati, M. B., de Gaetano, G., Iacoviello, L., & Moli-sani study Investigators (2018). Association of proinflammatory diet with low-grade inflammation: results from the Moli-sani study. Nutrition (Burbank, Los Angeles County, Calif.), 54, 182–188. https://doi.org/10.1016/j.nut.2018.04.004
  12. Xu, H., Sjögren, P., Ärnlöv, J., Banerjee, T., Cederholm, T., Risérus, U., Lindholm, B., Lind, L., & Carrero, J. J. (2015). A proinflammatory diet is associated with systemic inflammation and reduced kidney function in elderly adults. The journal of nutrition, 145(4), 729–735. https://doi.org/10.3945/jn.114.205187

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
Instagram | Facebook | TikTok | YouTube | Linkedin

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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