Dette blogginnlegget om ultraprosessert og prosessert mat er skrevet av min kollega Anita Marie Wiig Johansen, som er gründer av Ernaeringsvett. For å laste ned hennes gratis e-bøker om «Topp 5 matvarer du bør spise som gravid» og «5 ting du må vite om babymat første leveår» trykk her.

Dette med prosesseringsgrad av mat og hvordan det påvirker helsen, det syns jeg er veldig spennende. Jeg har stor tro på at å velge bort ultraprosessert mat og delvis prosessert mat er nøkkelen til en sunn vekt og en frisk og energirik kropp.

Et høyt inntak av ultraprosessert mat er blitt koblet til en rekke helseproblemer/sykdommer som:

  • utvikling av fedme
  • metabolsk syndrom
  • hjerte- og karsykdommer
  • tarmsykdommer som for eksempel irritabel tarmsyndrom
  • høyt blodtrykk
  • depresjon
  • flere typer kreft
  • økt total dødelighet

Hva er ultraprosessert mat?

Kort fortalt er ultraprosessert mat, mat som du ikke kan lage på ditt eget kjøkken. Men mat som i stor grad er satt sammen av ingredienser og ikke råvarer.

Dette er ingredienser som:

  • aromastoffer
  • smaksforsterkere
  • fargestoffer
  • konsistensmidler

I tillegg inneholder ultraprosessert mat ofte mye vegetabilske oljer, sukker og stivelse.

Eksempler på ultraprosessert mat er:

  • brus
  • kjeks
  • kaker
  • kakemikser
  • boller
  • søtede frokostblandinger
  • frossenpizza
  • godteri
  • hamburger/pølsebrød
  • middag fra pose

Hva er prosessert mat?

Prosessert mat er mat som fortsatt har mye råvarer, men kan være tilsatt salt, sukker olje og enkelte typer tilsetningsstoffer. Denne maten kan være kokt, stekt eller fermentert for å øke holdbarheten. Eksempel på prosessert mat:

* syltet mat
* hermetisk mat
* speket og røkt mat
* oster
* brød

Minimalt prosessert mat kan være renset, tørket, malt, varmebehandlet eller fryst. Men inneholder ikke noen tilsetningsstoffer. Eksempel:

* ris
* frosne bær
* nøtter
* melk
* kaffe/te

Uprosessert mat er mat slik den høstes fra naturen:

* frukt
* frø
* nøtter
* egg

Hva sier forskningen om ultraprosessert mat?

En ny studie som har blitt publisert ser på prosesseringsgraden av maten, og kaloriinntaket til deltakerne. Denne studien kan med mye større sikkerhet fastslå at ultraprosessert mat kan føre til vektøkning. Testpersonene ble delt inn i to grupper; den ene gruppen spiste uprosessert mat, mens den andre gruppen spiste ultraprosessert mat i to uker. Deretter byttet de diett. Begge kostholdene inneholdt lik mengde næringsstoffer, og deltakerne fikk spise så mye de ville til hvert måltid.

Resultatet fra studien viser at da deltakerne spiste ultraprosessert mat førte det til at de I gjennomsnitt spiste 500 kcal mer om dagen enn da de spiste uprosessert mat. I gjennomsnitt gikk deltakerne opp ett kilo i vekt ved inntak av ultraprosessert mat, og gikk ned i overkant av ett kilo de to ukene de spiste uprosessert mat. Begge de ulike kostholdene ble oppfattet som like smakfulle.

Resultatene fra studien syns jeg er veldig spennende. Det er for tidlig til å konkludere med at vi alle bør unngå ultraprosessert mat. Men studien tyder på at prosesseringsgraden kan ha betydning for metthetsfølelsen, og kroppens egen evne til å regulerer matinntaket. Nå er det ikke sånn at du aldri kan spise ultraprosessert mat, en gang i blant er helt ok, jeg gjør også det. Men ha dette i tankene, og velg vekk ultraprosessert mat så ofte som mulig. Allergifiendtlig mat er ofte ultraprosessert, det samme gjelder mange veganske erstatningsprodukter.

Velg så langt det lar seg gjøre å spise mat slik vi er ment å spise den, med minst mulig tilsetningsstoffer. Sikt mot å spise fem om dagen, og lag mest mulig mat fra bunnen av. Kroppen din vil takke deg.

Studien finner du i sin helhet her.

 

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