Are Ultra-Processed Foods in Malta Harming Your Health?
Ultra-processed foods (UPFs) are increasingly prevalent in Malta, raising concerns about their potential health impacts. These industrially manufactured products, such as fizzy drinks, packaged snacks, breakfast cereals, and ready meals, often contain artificial additives, preservatives, sugar, and salt. Health coach Steve Bennett warns that UPFs, designed for convenience rather than nutrition, can lead to serious physical and mental health issues, including metabolic dysfunction and insulin resistance, which increase the risk of diabetes and cardiovascular problems. Breakfast cereals and ready meals, commonly marketed as convenient or healthy, are highlighted as major culprits, often loaded with hidden sugars and lacking essential nutrients like fibre. Labels such as “low-fat” or “natural” can also be misleading, with products compensating for reduced fat by adding sugar or artificial ingredients. Supermarket bread, another staple, is often highly processed and stripped of fibre, contributing to rapid blood sugar spikes. As UPFs become more concerning with age due to declining insulin sensitivity,
Are Ultra-Processed Foods (UPFs) Harming Your Health? Here’s What You Need to Know
Ultra-processed foods (UPFs) are becoming a growing concern in the world of nutrition, and Malta is no exception. From breakfast cereals to ready meals, these industrially manufactured products often dominate supermarket shelves and restaurant menus, leaving many unaware of the potential harm they can cause. A recent health expert’s insights shed light on why these foods, designed for convenience and profit rather than nutrition, could be negatively impacting your physical and mental health.
What Are UPFs?
UPFs are foods that go through multiple stages of processing and typically contain artificial additives, preservatives, sugar, and salt. Common examples include fizzy drinks, packaged snacks, supermarket bread, and breakfast cereals. Steve Bennett, a qualified health coach and advocate for better nutrition, explains: “Ultra-processed foods are made with ingredients you’d never use at home – emulsifiers, stabilisers, artificial flavourings – all designed to extend shelf life, not to nourish your body.”
In Malta, where traditional Mediterranean diets rich in fresh produce and whole foods are celebrated, the rise of UPFs is a notable shift. These foods are often marketed as convenient and even healthy, but they can have hidden risks.
The Hidden Dangers of Sugar in UPFs
Sugar is one of the biggest culprits in UPFs, and its effects often go unnoticed until it’s too late. As Bennett highlighted during Sugar Awareness Week, consuming sugar-laden UPFs over time can lead to serious health issues. “Your body compensates by producing more insulin, often for years, before the early signs of metabolic dysfunction appear,” he says.
Metabolic syndrome, a condition linked to insulin resistance, can increase the risk of type 2 diabetes and cardiovascular problems. Some early warning signs include fatigue, mood swings, and sudden energy crashes – all of which can disrupt both your physical and mental health.
Breakfast Cereals: A Sugar Bomb in Disguise
Breakfast cereals are a staple in many Maltese households, but not all are created equal. According to Bennett, even cereals marketed as “healthy” can contain two to four teaspoons of sugar per 40g serving, with fibre removed during processing. This transforms them into “sugar bombs” that spike blood sugar levels rapidly.
For a healthier option, opt for traditional Maltese breakfast favourites like oats, fresh fruit, or ġbejna on wholegrain bread. These alternatives are not only delicious but also packed with fibre and nutrients to keep you energized throughout the day.
Ready Meals: Convenient but Costly to Your Health
The convenience of ready meals – often pre-cooked and needing just a quick microwave or oven session – comes at a price. Bennett refers to them as “chemical cocktails,” loaded with hidden sugars and additives like emulsifiers and preservatives.
If you’re dining out in Malta, consider restaurants that prioritize fresh, locally-sourced ingredients. Many eateries across the island offer wholesome, made-from-scratch dishes inspired by the Mediterranean diet, which is known for its health benefits.
Beware of Misleading Labels on “Healthy” Foods
Labels like “low-fat,” “natural,” or “high in fibre” can be misleading. Bennett warns that many products marketed as healthy, such as protein bars or low-fat yoghurts, are often packed with sugar or artificial ingredients.
For example, a “low-fat” yoghurt may sound like a smart choice, but it often compensates for the lack of fat with added sugars. Instead, try plain Greek yoghurt topped with fresh Maltese figs or almonds for a natural, nutrient-dense snack.
Supermarket Bread: More Processed Than You Think
Bread is a beloved staple in Maltese cuisine, but not all bread is created equal. Many supermarket loaves are highly processed, stripped of fibre during production. “Fibre is nature’s brake pedal – it slows sugar absorption and protects the gut,” explains Bennett. Without it, sugar enters the bloodstream too quickly, leading to blood sugar spikes.
For a healthier alternative, look for artisanal, wholegrain bread from local bakeries. Traditional Maltese ftira, especially when made with wholegrain flour, is a fantastic option that supports both your health and local producers.
Why UPFs Are a Bigger Concern as We Age
As we age, our bodies become less capable of managing blood sugar spikes, and conditions like diabetes and heart disease become more common. This makes a diet heavy in UPFs even more dangerous. Bennett stresses that older adults are particularly at risk, as their insulin sensitivity and gut health naturally decline with age.
Fortunately, Malta offers plenty of opportunities to embrace a healthier lifestyle. From fresh seafood and seasonal vegetables to locally-produced olive oil and honey, the island’s culinary scene is rich in wholesome, minimally processed foods that align with a balanced diet.
Making Smarter Choices in Malta
Reducing your intake of UPFs doesn’t mean sacrificing convenience or taste. Whether you’re preparing meals at home or dining out, small changes can make a big difference. Explore Malta’s vibrant farmers’ markets for fresh, local produce, or choose restaurants that value quality and nutrition over mass production.
By prioritizing whole, minimally processed foods and being mindful of misleading labels, you can enjoy a healthier lifestyle while still indulging in the rich culinary traditions that make Malta unique. Your health – and your taste buds – will thank you!