I’ve noticed lately that I’m getting a lot of warnings in my social media feed regarding processed food. And a lot of that information is downright scary.

Of course, you can’t believe everything you read cold on the internet, so I decided to do a little digging. My research brought me to some articles in Prevention Magazine.

Prevention has been around since 1950, and deals regularly with diet and nutrition, weight loss and general wellness. One article in particular, “What Are Ultra-Processed Foods, and Why Are They So Bad for You? Experts Explain”—written in 2023 by freelancer Korin Miller, whose work has appeared in Men’s Health and Self, among other big publications—was particularly helpful for me.

To begin with, Miller cites two studies published in the British Medical Journal in 2022, which highlight the dangers of indulging in a diet high in ultra-processed foods. The first involved 160,000 women and 40,000 men—so, 200,000 people in total—and found that men who ate the most ultra-processed foods “had a 29 percent higher chance of developing colorectal cancer.” (Interestingly, the same was not true for the women.) The second followed 22,000 people in Italy for 14 years, and found that those who ate a lot of processed foods were between 19 and 27 percent more likely to develop cardiovascular issues that lead to death.

Miller also cites a study published by Neurology in September 2022, which “linked ultra-processed food to a greater risk of dementia.”

As I said, that information is downright scary, particularly given the fact that my mom recently passed with dementia, as did two of her brothers before her—and they all enjoyed their ultra-processed foods.

With this in mind, what was particularly helpful about Miller’s article is how she broke down the different categories of food, including what actually defines “ultra-processed.” Here’s my summary:

Unprocessed/minimally processed: foods are in their natural state or minimally altered (raw carrots, etc.)

Processed culinary ingredients: foods that are pressed, ground, refined or milled (e.g., olive oil)

Processed foods: foods altered by sugar, oils or salt (canned tuna).

Ultra-processed foods: processed foods that include artificial coloring, artificial flavors and preservatives (e.g., many packaged foods).

According to Beth Warren, R.D., author of “Secrets of a kosher girl,” the term “ultra-processed foods” usually means that they lack nutritional value. 

“But,” Warren says, “this is not always the case. It can also mean that the processed ingredients put in are to enhance sweetness or sodium levels, in which case they are not the healthiest options.”

This being the case, the health experts Miller cites in her article recommend limiting pre-packaged frozen meals, sodas, most hot dogs, deli meat, fast foods, salty snacks and jarred sauces.

“Experts stress that you aren’t going to keel over if you have ultra-processed foods here and there,” Miller explains, “but it’s a good idea to be aware of how much of these foods you’re eating on a regular basis.”

This honestly sounds like good advice to me. I try to eat healthy in general anyway, and I buy organic whenever that’s an option.

That’s why this month’s project is Avocado-Banana Frozen Treats. In creating them, I wanted to stay away from any ultra-processed component, and used only the best ingredients available: organic bananas, organic avocado, organic coconut milk, real maple syrup, organic lemons and dark—not milk—chocolate. The idea is that we can create healthier—but still delicious—desserts, which will bring joy without the risks associated with ultra-processed foods.

Let’s start with the avocado, which—among other things—helps boost good cholesterol. Then factor in the bananas, which contain fiber and antioxidants. The lemons are high in vitamin C, which helps fortify the immune system. And dark chocolate contains flavanols, which can help improve cognitive function.

The fact that these treats are quick and easy to make is an added bonus.

Oh, these treats meet the criterion for a vegan diet as well, so they’ll be perfect for friends and family who eat in that manner. And if you’re allergic to gluten—as I am—you’ll certainly have no worries about enjoying them.

As always, feel free to experiment with flavor combinations of your own. Part of the fun in making treats is indulging your creativity. If something doesn’t work, who cares? Try something different. Remember, being too cautious never teaches us anything.

Plus, delicious, healthy treats such as these can go a long way in helping you eliminate ultra-processed foods in your diet.

[Kim’s main source: Miller, Korin. “What Are Ultra-Processed Foods, and Why Are They So Bad for You? Experts Explain.” Prevention Magazine. February 7, 2023. www.prevention.com. Accessed Sept. 10, 2024. Web.]

Kim M. Simons is an artist, food artist and cake artist. A two-time Food Network champion, she has also painted 13.5 of the doves on the Sullivan Catskills Dove Trail. Kim is available to teach classes, individually or in groups. And stop by Kim’s website at www.cakesbykimsimons.com.