Ultra-processed foods have become a staple in many diets but are they as harmless as they seem? To understand their potential impact on health, let's dive into what makes these foods different from the fresh produce we aspire to fill our plates with.
According to the US Department of Agriculture (USDA), processed foods are those that have undergone any change from their natural state.
This can include washing, chopping, cooking, freezing, or even mixing with other ingredients like preservatives, flavours or nutrients.
The Institute of Food Technologists adds that processes like fermenting, extracting, and microwaving also count. Essentially, most foods we find at the supermarket have been processed to some degree, even the apples that look fresh in the produce aisle.
However, it’s crucial to differentiate between levels of processing, as ultra-processed foods go much further.
Ultra-processed foods are those that incorporate ingredients or methods not typically found in a home kitchen. Think of sodas, processed meats, flavoured yoghurt, breakfast cereals, packaged bread and plant milk.
Ultra-processed products make up nearly half of low-income South African adults' diets. They consume on average, 40% of their calories from ultra-processed products, according to a new study published in Public Health Nutrition
Kevin Hall, a senior investigator at the National Institutes of Health (NIH), explained to the “New York Times”, that there was a "mountain of epidemiological data" linking ultra-processed foods to various health issues, including heart disease, type 2 diabetes, obesity, depression, and certain cancers.
Yet, Hall points out that there was still a "gaping hole in our knowledge" about whether these foods directly caused these conditions or if they were a reflection of broader lifestyle patterns.
One theory is that the combinations of fats, sugars, sodium, and carbohydrates in ultra-processed foods might trigger the brain’s reward system, making us crave more, according to him and his team.
Ultra-processed foods, which often contain many calories per bite, can be less filling than unprocessed foods. This means you might consume more of them without realising it, simply to feel satisfied.
Psychology refers to this phenomenon as hyper-palatability, a term used to describe how ultra-processed foods are designed to make us crave more.
Chris Van Tulleken, author of the best-selling book “Ultra-Processed People”, delves into this issue.
In a post in “The Guardian”, he supports the evidence that ultra-processed foods (UPFs) are engineered by corporations to include additives, emulsifiers, and modified starches that essentially "hack our brains“.
"These ingredients make the food softer, slicker, saltier, and sweeter than whole foods, tricking us into eating more. It is that trillion-dollar fact,” Van Tulleken argues, which is driving the obesity epidemic.
Moreover, a study published in the JAMA Journal highlights another concerning aspect: The ingredients that make ultra-processed foods last longer on the shelf may have negative health outcomes.
These include unhealthy fats and preservative chemicals that may have negative health outcomes. As a result, “ultra-processed foods are better at preserving shelf life than human life,” the study notes, underscoring the irony of their convenience.
These foods create a “perfect storm” for promoting overconsumption and weight gain. They are laboratory-engineered to maximise appeal, are calorie-dense, and often lack fiber and other essential nutrients.
Research indicates that the high amounts of added fat and sugar in ultra-processed foods may be associated with an increased risk of obesity, metabolic syndrome, elevated LDL cholesterol and hypertension.
Ultraprocessing leads to health problems
Addictive eating behaviours: The combination of sugar, fat, and salt in ultra-processed foods can trigger the brain’s reward system, leading to addictive eating patterns that make it difficult to maintain a balanced diet.
Depression and mental health issues: Diets high in ultra-processed foods have been associated with higher rates of depression and anxiety. These foods can affect brain function and mood regulation, potentially due to their impact on gut health.
Cancer risk: Some studies suggest a potential link between ultra-processed foods and certain types of cancer. Additives and chemicals used in processing may contribute to this increased risk.
Type 2 diabetes: The high glycaemic index and added sugars in ultra-processed foods can lead to insulin resistance, a key factor in developing Type 2 diabetes.
Cardiovascular disease: Diets high in ultra-processed foods have been linked to increased risk of heart disease. These foods often contain unhealthy fats and high sodium levels, which can contribute to hypertension and other cardiovascular issues.