Aitor Sánchez García (Albacete, 1988) is a dietitian, nutritionist, and science communicator. Trained on the universities of Alicante and Granada, he combines tutorial analysis with in depth outreach via lectures, books, and, above all, social media, the place he has amassed over 300,000 followers on Instagram. Online, he shares content material about diets and vitamin, avoiding the magical and miraculous recipes of different profiles with doubtful scientific foundation, however as an alternative providing a transparent and concise message that gives sensible options to on a regular basis issues. Co-director of the Aleris Nutrition Center in Valencia, Sánchez García has simply revealed his newest guide, ¿What about vitamin? (Paidós), by which he sheds mild on the avalanche of recent developments, suggestions and opinions on meals that, removed from making life simpler for the inhabitants, generate extra and extra confusion and misinformation.
When we speak about ultra-processed meals, all of us consider industrial pastries or sugary drinks, however how would you outline an ultra-processed meals?
— It’s usually mentioned that ultra-processed meals are excessive in elements, however that is not at all times the case. An ultra-processed meals is an edible product that may be very completely different from its authentic uncooked supplies and to which elements corresponding to sugars, unhealthy fat, refined flours, and components have been added. These parts rework the meals right into a product designed to be extremely processed. palatableIn different phrases, we prefer it lots, however it’s not very wholesome. Catalonia, like the remainder of Spain, is among the many European nations that eat the least quantity of ultra-processed meals, however consuming lower than others does not imply we eat little or no.
Do corporations design ultra-processed meals to be palatable, inflicting us to purchase many though they’re dangerous to our well being?
— Yes, the purpose is to create intense sensory experiences that set off the mind’s reward system. This is very regarding in kids and adolescents, as ultra-processed meals are rather more prevalent and are a serious driver of obese and weight problems. Furthermore, that is problematic not solely due to the direct hurt they trigger, but in addition as a result of they displace different meals important for progress. When a toddler snacks on a croissant or a chocolate bar, they cease consuming fruit or contemporary meals. Moreover, consuming habits are shaped throughout childhood and adolescence, so if the palate turns into accustomed to extremely processed merchandise, it distorts the feeling of starvation and the reward system.
Labeling does not make issues simple both, as a result of ultra-processed meals are sometimes bought with well being claims…
— Labeling is an informative device, however it requires an excessive amount of information to interpret accurately. While dietary info takes a backseat, the entrance of the packaging is dominated by promoting messages that may be deceptive. You can discover very unhealthy cookies that boast of being a “source of fiber” or processed merchandise that emphasize their iron content material. This confuses the buyer. Efforts have been made to enhance front-of-pack labeling.
You can discover very unhealthy cookies that declare to be a “source of fiber” or industrial merchandise that stand out for his or her iron content material. ”
There are many variations amongst ultra-processed meals. Are some higher than others?
— Yes, however usually the discourse focuses an excessive amount of on discovering “the best version of the worst”: the healthiest cake, the wholemeal muffin, or the dessert phyto, And this could distract from the principle message. It makes extra sense to simply accept that if we eat cake someday, we eat it as is, however cut back how usually we do. The precedence ought to be growing our consumption of fruit, greens, and entire meals, not barely bettering an ultra-processed product.
What recommendation would you give to cut back its consumption, particularly in kids and younger folks?
— The essential factor is to cut back your publicity to them. It’s not about banning them, however about reserving them for particular events and stopping them from changing into a part of your every day routine, particularly at dwelling. Many folks select them as a result of they’re low-cost, seen, do not spoil, and are in all places. It’s additionally useful to look for easy alternate options: pure yogurt with fruit as an alternative of sugary dairy desserts; shopping for fewer ultra-processed meat merchandise corresponding to nuggets or fish sticks, and prioritize eggs, legumes, and greens. When it involves meat and fish, it is higher to save lots of on amount than high quality.
Ultra-processed meals are definitely low-cost. Does this imply that wholesome meals is costlier?
— Not essentially. The drawback is the lack of cooking habits. You needn’t cook dinner for hours: merely open a can of chickpeas and make a salad with tomato, warmth lentils with a potato within the microwave, or make a scrambled egg and mushroom dish. Besides contemporary produce, frozen greens and canned fish are additionally nice choices. Quick and reasonably priced decisions that dispel this financial bias.
