The relationship between the consumption of ultra-processed foods and the risk of insomnia

Ultra-processed foods are those that contain artificial additives, high levels of sugar, fat, salt and low fiber content. This classification has been defined by the NOVA food classification system, where in addition to the definition of “ultra-processed foods” the terms “unprocessed or minimally processed foods”, “processed culinary ingredients” and “processed foods” are also defined. (1) 

Obviously, it's not the processing of the food itself that's the problem, because practically all food is now processed in some way, but the way it's done to some foods. (1) 

Ultra-processed products manufactured and packaged on a large scale generally use low-cost processes and ingredients and, during production, transform whole foods into modified or fractionated substances through chemical modifications. In this process, additives are incorporated at various stages, with the aim of making the end product tastier, highly palatable and more attractive. (2) 

Some examples of these foods are: (1) 

- Ready-to-eat products (such as carbonated soft drinks; energy drinks; packaged sweet or salty snacks; chocolate; sweets, “instant” sauces, etc.). 

- Pre-prepared, ready-to-heat products (such as pizza; sausages; hamburgers and other reconstituted meat products; instant soups, etc.). 

- Infant formulas (follow-on milks and other baby products). 

- Slimming products (such as shakes and meal replacement powders). 

Potential impact of ultra-processed products on health 

In addition to the association between the consumption of ultra-processed products and weight gain and the risk of developing overweight and obesity, there are other aspects that the consumption of these foods can negatively influence, such as sleep disorders (3). 

Sleep is very important for health and should not be undervalued. Insomnia is one of the most prevalent health concerns. Lack of sleep can affect various parameters, such as cardiometabolic health, as it potentially increases the intake of foods rich in carbohydrates and fats (present in ultra-processed foods).  (4) 

Although the consumption of ultra-processed foods is obviously not the only cause of insomnia, adopting a more balanced diet, with fresh and less processed foods, can be an important step towards improving sleep quality. 

Oh! My Snacks' position 

At Oh!My Snacks, we have several options for you to consume healthy snacks that are super tasty, free of artificial additives, low in fat, salt and sugar and rich in fiber. In this way, we hope to help you minimize insomnia and improve your day-to-day life. 

 Below you'll find a list of the options we recommend, whether you suffer from this problem or just want to try to prevent your nights of sleep from being affected. 

• Dried fruit with apple and cinnamon 
  

• Fruit balls strawberry 

• Nuts Australian Mix 
  

• Pea Protein Bar with raspberry 
  
  
  

• Fruit bar Apricot 
  
  
  

• Raw protein bar with nuts and red berries 
  
  

• Cereal bar with coconut 
  
  

• No sugar pie with blueberry 
  

• Cake with carrot and almond 
  

• Cookies with cocoa nibs