Gen Z’s love affair with ultra-processed foods: A silent killer?
Dietitian urges Gen Z to rethink their food choices.
SHAH ALAM - Gen Z, comprising mainly students rushing between classes and corporate workers with 9-to-5 schedules, often struggle to maintain a proper diet, leading them to rely on ultra-processed foods.
Ultra-processed foods, such as meatballs, burger patties, French fries and nuggets, typically contain flavour enhancers, additives, artificial ingredients as well as preservatives.
These ready-made meals, commonly found in frozen sections, became popular among the youth due to their convenience and easy accessibility, making them potentially addictive.
Over time, this unnoticed addiction can result in health issues related to fat buildup, leading to high cholesterol, and in severe cases, fatal cardiovascular and heart diseases.
National Heart Institute (IJN) dietitian Foong Pui Hing said one in two people was likely to be overweight, while one in five people was prone to cardiovascular disease, and one in six had a tendency for hypertension.
She attributed the preference for ultra-processed foods among young people to socioeconomic factors and lifestyle trends.
"Students, in particular, who were always in a rush and often had limited funds, opted for affordable and accessible ultra-processed foods, which gradually became part of their daily routine," she told Sinar Daily in an interview.
She further stated that these foods were only safe to consume daily in small quantities.
"If students do not plan their diet properly, they will lose out on important nutrients, aside from gaining weight from eating all the pizzas, burgers, and nuggets.
"Eventually, they will start having other problems, such as hypertension and high cholesterol, which will surface over a long period of time," Foong said.
Addressing weight loss diets, Foong pointed out that while diets like keto may have worked in the short term, many individuals struggled to maintain such strict regimens, often neglecting their diet once they reached their target weight.
Meanwhile, she added, intermittent fasting was too lenient with the idea of eating whatever people wanted, which led to neglecting necessary nutrition.
She also highlighted foods that needed attention, such as cooking oil and those containing saturated fats, which had become part of people's eating habits.
"All cooking oil, when consumed fresh and not reused, is acceptable.
"The recommended daily amount is seven to ten teaspoons," she said.
Foong cautioned against the dangers of reused cooking oil, commonly found in stalls selling deep-fried foods.
Repeated exposure to high heat altered the oil's chemical composition, making it hazardous to consume.
"For example, two pieces of deep-fried chicken can contain more than the recommended daily amount of oil, leading to a buildup of cholesterol and saturated fats.
"Air-frying is a healthier alternative," Foong added.
She also revealed other sources of saturated fat, such as butter, ghee, and coconut milk, urging individuals to be mindful of their intake.
Foong stressed that each person required a different amount of calories, making it essential to consult a dietitian for a personalised diet plan.
She said unhealthy composition of ultra-processed foods like fishballs, which often contain more flour and additives than actual fish meat.
"Many brands contain only 20 to 30 per cent fish," she said, adding that homemade burger patties would be much harder compared to the softer, processed versions sold at stalls, which were often cheaper to produce.
Foong raised similar concerns about French fries, explaining that their yellow appearance was due to preservatives and oil, whereas fresh fries would oxidise and darken over time.
She recommended healthier alternatives, such as noodles with fish or chicken slices instead of fish balls and chicken sandwiches instead of burgers.
"You can opt for roast or air-fried chicken with less oil, or choose fish instead of deep-fried chicken," she said.
On the topic of eating disorders, Foong urged individuals to seek diagnosis and treatment instead of staying silent due to stigma.
She said such conditions were often difficult to identify, as those affected may appear to function normally in work or university settings.
While acknowledging the appeal of ultra-processed foods for students, Foong emphasised that healthier options, such as wholemeal bread, were often more expensive.
However, she highlighted local fruits like papayas, guavas, watermelons, and bananas as affordable, nutrient-rich alternatives.
She also encouraged the public to consider plant-based foods like spinach and tofu as substitutes for meat-based dishes.
However, she clarified that this advice was general and may not apply to everyone, stressing the importance of individualised diets.
"It's crucial to consult a dietitian for a personalised eating plan," she said.
Foong also revealed that most of her patients seeking healthier diets were from the older generation, with fewer from Gen Z.
Despite this, she acknowledged that young people were more susceptible to ultra-processed foods due to their convenience.
She encouraged the government to work with dietitians to promote healthier eating habits and recommended referring to the Malaysian Dietitian’s Association for consultations.
