What would it take for Canadians to eat less ultra-processed foods?

A series of studies published in The Lancet this week adds to the growing evidence: Ultra-processed foods are not good for you.

Researchers have tied them to chronic diseases, like obesity, Type 2 diabetes and cardiovascular diseases. And they argue consumers and policymakers must take action to curb consumption — even as Canadians buy and consume more amounts of the foods. 

But there are real barriers to making sure Canadians are able to access and choose healthier options, like whole foods and fresh produce, say researchers, as well as those who work with food-insecure populations. 

For one, ultra-processed foods tend to be cheaper. According to one American study, published in the journal Frontiers in Nutrition, ultra-processed food costs about 55 cents per 100 calories, while unprocessed foods cost almost triple that for the same caloric value.

They’re also easier to prepare and shelf-stable; that’s helpful, especially for those who are short on time, or who may not have the tools and space to prepare fresh foods. 

And there’s data that appears to show Canadians reach for ultra-processed food when they’re short on time. A recent Statistics Canada study analyzing where Canadians ate ultra-processed foods found that Canadians widely ate ready-to-eat foods at breakfast, when they’re often pressed for time. 

Kitty Raman Costa knows this well. She runs the Parkdale Community Food Bank in Toronto. Even though her food bank offers fresh produce along with ready-to-eat items, she says many reach for the ultra-processed options because they feel they have no other choice.

"They’re not just more convenient — they’re the only option for people, depending on their circumstances,” she said.

That includes people who live with disabilities or chronic diseases, who have challenges preparing food, Raman Costa said. And those who have inadequate housing also face barriers to accessing healthy food. 

“Oftentimes, they don’t have access to a proper kitchen to store and safely prepare fresh food,” she said.

Access to proper and safe housing, which includes a kitchen and proper refrigeration access would help those she serves choose healthier options. 

Another barrier, Raman Costa said, is that some people aren’t sure what to do with some of the changing ingredients on offer at a food bank — like rutabagas.

Skills training for cooking would help reduce that barrier, which is why she says her food bank offers cooking workshops and has created a community cookbook featuring ingredients commonly found at the food bank.

Using cookbooks to improve food literacy is a great strategy, according to experts like David Ma, a professor in the department of human health sciences at the University of Guelph.