With some confusion as to which foods exactly to avoid at all costs, here’s a list of ingredients that are a no-no for older adults
For many seniors, life today often feels busier than ever. With family commitments, social activities, and health appointments, it’s no surprise that a packet of biscuits with evening tea, a ready-to-eat curry, or even a cup of instant noodles sometimes feels like a blessing. These are what nutrition experts call ultra-processed foods (UPFs) — items made with refined ingredients, flavourings, and additives far removed from traditional kitchens.
While convenient, science shows that too much reliance on these foods can quietly chip away at our health. Here are the main health-sapping ingredients to look out for.
- Added Sugars and High Fructose Corn Syrup (HFCS)
Biscuits, packaged sweets, flavoured yoghurt, even some “health” drinks often hide large amounts of added sugar or corn-based sweeteners. High fructose corn syrup (common in soft drinks and imported products) is particularly concerning because it can:
- Strain the liver, increasing fat build-up.
- Raise triglycerides, a marker for heart disease.
- Promote weight gain and insulin resistance.
Everyday example: That fizzy soft drink with samosas or mithai at a family gathering may taste refreshing, but it can be loaded with HFCS.
- Refined Carbohydrates and Corn Starch
Many UPFs rely on refined wheat flour (maida) or corn starch for bulk. These are low in fibre and nutrients, causing:
- Blood sugar spikes followed by energy crashes.
- Constipation due to lack of fibre.
- Higher risk of type 2 diabetes and heart disease.
Everyday example: Instant soups and fried snacks often list corn starch as the second or third ingredient — meaning it’s there in large amounts.
- Maltodextrin and Other Hidden Fillers
Maltodextrin is a highly processed carbohydrate derived from corn, rice, or potato starch. It has a very high glycaemic index, meaning it can spike blood sugar even more quickly than table sugar.
Health risks:
- Raises blood sugar rapidly, risky for those with diabetes.
- May upset gut bacteria if consumed in large amounts.
- Provides empty calories with no nutritional benefit.
Everyday example: That “sugar-free” instant drink powder may still contain maltodextrin to give it bulk.
- Unhealthy Fats (Trans Fats & Palm Oil)
Packaged bhujia, bakery biscuits, and even many ice creams use hydrogenated oils or palm oil. These are inexpensive but harmful fats that can:
- Increase cholesterol.
- Promote inflammation.
- Raise risk of heart attacks.
Science fact: WHO has labelled trans fats as unsafe in any amount.
- Salt and Flavour Enhancers
Most processed foods contain far more salt than we realise. From pickles in jars to salted namkeen, sodium quickly adds up. Some also contain monosodium glutamate (MSG) for extra flavour, which in high amounts may disrupt appetite regulation.
Everyday example: A single packet of instant noodles can give nearly half your day’s recommended salt intake.
- Artificial Additives and Preservatives
Emulsifiers, stabilisers, and colourings may not sound alarming, but studies show they can affect the gut microbiome — often called the body’s “second brain.” Some artificial sweeteners, though marketed as healthy, may also interfere with blood sugar regulation.
Why Seniors Should Pay Extra Attention
As we age, our bodies become less forgiving. High salt puts pressure on the heart. Excess sugar worsens diabetes. Refined starches reduce gut health. And unhealthy fats speed up cholesterol build-up. Ultra-processed foods may save time in the short term, but over time they can steal energy, immunity, and vitality.
A Practical Tip
- Read the label: If you see words like maltodextrin, HFCS, modified starch, hydrogenated oil, flavour enhancer (E-621), or a very long list of unfamiliar ingredients — that food is highly processed.
- Swap smartly: Replace packaged snacks with roasted chana, fresh fruit, or home-made poha. Swap soft drinks for coconut water or buttermilk.
The Worst Offenders in Everyday Life
If you are trying to cut down on UPFs, these are the foods to watch out for most:
- Instant noodles and ready-to-cook soups (high salt, starch, MSG).
- Packaged biscuits, cakes, and pastries (sugar, maida, hydrogenated oils).
- Soft drinks and energy drinks (HFCS, added sugars, artificial sweeteners).
- Fried namkeen and chips (Trans fats, salt, corn starch).
- Frozen fried snacks (samosas, nuggets, patties with fillers and additives).
- Flavoured yoghurts and “health” drink powders (hidden sugars, maltodextrin).
- Sauces (too many additives like sugar, flavouring, high salt, starch etc).
Ultra-processed foods may be very convenient, but their hidden ingredients — sugars, HFCS, maltodextrin, corn starch, excess salt, unhealthy oils, and artificial additives — can sap health silently. Choosing fresh, traditional, home-cooked meals most of the time is the best investment for energy, heart health, and longevity.
