Ultra-processed

Yesterday, I wrote about having attended a health talk on aflatoxins—those invisible toxins that can grow on grains, nuts and spices when they’re improperly stored in humid conditions—and food safety, and it left me thinking about what really goes into our daily meals. It’s quite concerning how some of the things we eat, which we think are okay for us, can turn out to be more complicated than they appear.  For example, the dangers that come from consuming deep-fried food too often. It was eye-opening to learn how burnt food could quietly damage the liver or, over time, lead to serious diseases.

But what caught my attention even more was something closer to home: the food products that line supermarket shelves and health stores, all neatly labelled “nutritional,” “balanced” or “scientifically formulated.” Products like Glucerna and Nutren, for example. They’re popular among older folks and people with diabetes, and they’re certainly convenient. Just flip open the lid, mix the powder in warm water and drink. But convenience often hides complexity.

I learned that these so-called meal replacements fall under what nutrition experts now call “ultra-processed foods.” They’re made from refined carbohydrates, isolated proteins, sweeteners, vegetable oils and a cocktail of stabilisers and artificial flavours: all carefully engineered to provide complete nutrition. In theory, they contain everything the body needs. But in practice, they’re still industrial formulations, far removed from the natural foods we grew up eating.

There’s nothing immediately dangerous about them, of course. Used sensibly, they can be a helpful supplement. The problem begins when they start to replace real meals altogether. They lack the living texture of food, such as fibre, the subtle nutrients and the natural balance that fresh ingredients bring. Over time, the body feels the difference, even if blood tests don’t show it right away.

I suppose this is one of the ironies of modern living. We’ve made great progress in medicine and nutrition, yet we’ve drifted farther from the simplicity of natural food. I’ve often thought back to how our parents and grandparents cooked with patience, simple ingredients and little waste. They didn’t have to read labels or worry about emulsifiers and trans fats.

So perhaps the lesson is not to be fearful, but to be aware. There’s no harm in occasionally reaching for a bottle of Glucerna or Nutren, especially when health or appetite falters. But they should stay as the exception, not the rule. Nothing replaces the goodness of a meal that’s cooked, shared and enjoyed fresh. And if we can manage that most days, I think our bodies will thank us in ways that no supplement ever could.