Aitor Sánchez García: "When a child eats a croissant or a chocolate bar, they stop eating fruit or fresh food."

Aitor Sánchez García (Albacete, 1988) is a dietitian, nutritionist, and science communicator. Trained at the universities of Alicante and Granada, he combines academic research with extensive outreach through lectures, books, and, above all, social media, where he has amassed over 300,000 followers on Instagram. Online, he shares content about diets and nutrition, avoiding the magical and miraculous recipes of other profiles with dubious scientific basis, but instead offering a clear and concise message that provides practical solutions to everyday problems. Co-director of the Aleris Nutrition Center in Valencia, Sánchez García has just published his latest book, ¿What about nutrition? (Paidós), in which he sheds light on the avalanche of new trends, recommendations and opinions on food that, far from making life easier for the population, generate more and more confusion and misinformation.

When we talk about ultra-processed foods, we all think of industrial pastries or sugary drinks, but how would you define an ultra-processed food?

— It's often said that ultra-processed foods are high in ingredients, but that's not always the case. An ultra-processed food is an edible product that is very different from its original raw materials and to which ingredients such as sugars, unhealthy fats, refined flours, and additives have been added. These elements transform the food into a product designed to be highly processed. palatableIn other words, we like it a lot, but it's not very healthy. Catalonia, like the rest of Spain, is among the European countries that consume the least amount of ultra-processed foods, but consuming less than others doesn't mean we consume very little.

Do companies design ultra-processed foods to be palatable, causing us to buy many even though they are harmful to our health?

— Yes, the goal is to create intense sensory experiences that trigger the brain's reward system. This is especially concerning in children and adolescents, as ultra-processed foods are much more prevalent and are a major driver of overweight and obesity. Furthermore, this is problematic not only because of the direct harm they cause, but also because they displace other foods essential for growth. When a child snacks on a croissant or a chocolate bar, they stop eating fruit or fresh foods. Moreover, eating habits are formed during childhood and adolescence, so if the palate becomes accustomed to highly processed products, it distorts the sensation of hunger and the reward system.

Labeling doesn't make things easy either, because ultra-processed foods are often sold with health claims...

— Labeling is an informative tool, but it requires too much knowledge to interpret correctly. While nutritional information takes a backseat, the front of the packaging is dominated by advertising messages that can be misleading. You can find very unhealthy cookies that boast of being a "source of fiber" or processed products that emphasize their iron content. This confuses the consumer. Efforts have been made to improve front-of-pack labeling.

There are many differences among ultra-processed foods. Are some better than others?

— Yes, but often the discourse focuses too much on finding "the best version of the worst": the healthiest cake, the wholemeal muffin, or the dessert phyto,And this can distract from the main message. It makes more sense to accept that if we eat cake one day, we eat it as is, but reduce how often we do. The priority should be increasing our consumption of fruit, vegetables, and whole foods, not slightly improving an ultra-processed product.

What advice would you give to reduce its consumption, especially in children and young people?

— The important thing is to reduce your exposure to them. It's not about banning them, but about reserving them for special occasions and preventing them from becoming part of your daily routine, especially at home. Many people choose them because they are cheap, visible, don't spoil, and are everywhere. It's also helpful to look for simple alternatives: natural yogurt with fruit instead of sugary dairy desserts; buying fewer ultra-processed meat products such as nuggets or fish sticks, and prioritize eggs, legumes, and vegetables. When it comes to meat and fish, it's better to save on quantity than quality.

Ultra-processed foods are certainly cheap. Does this mean that healthy food is more expensive?

— Not necessarily. The problem is the loss of cooking habits. You don't need to cook for hours: simply open a can of chickpeas and make a salad with tomato, heat lentils with a potato in the microwave, or make a scrambled egg and mushroom dish. Besides fresh produce, frozen vegetables and canned fish are also great options. Quick and affordable choices that dispel this economic bias.