Ultra-processed: A fast route to a slow death.
Processed foods are everywhere. They’re cheap, they’re convenient, and they taste good. But the reality many of us shy away from is that processed foods can be detrimental for your health. The mountain of research suggests that high-sugar, high-salt, high-fat foods are clearly one of the leading causes of obesity, heart disease and cancer.
To celebrate Nutrition Month, read on to learn what you can do to protect you and your loved ones.
What are processed foods?
Processed foods are foods that have been altered from their natural state. This can include foods that have been refined, like white flour, or foods that have been chemically altered, like high-fructose corn syrup. Processed foods typically have a longer shelf life than whole, unprocessed foods, and they often contain added fats, sugar and salt to make them taste better. I take a more formal definition from a 2019 study that defines ultra-processed foods as, “…formulations of food substances often modified by chemical processes and then assembled into ready-to-consume hyper-palatable food and drink products using flavours, colours, emulsifiers and . . . other cosmetic additives.” [1]
How do I identify processed foods by the food labels?
Processed foods are typically identified by their long list of ingredients. Typically if a food has more than five ingredients, it's likely processed, more so if the first ingredient is sugar, salt or oil. Remember, ingredients on a label are listed by how much is present in the product. If you see sugar-oil-salt as the first, that could hypothetically be more than 50% of the entire product!
9 processed foods you're eating without knowing it
Processed foods are those that have been altered from their natural state, in some way, prior to being consumed. This can include anything from adding unhealthy fats and sugars, to using chemical additives and preservatives. While all processed foods should be avoided where possible, some are worse than others.
Here are the sneaky processed products you may be ingesting without knowing it:
Fruit juice
"Reduced-fat"
Gummy vitamins
Condiments.
Instant oatmeal.
Non-dairy milks. Always go for the 'unsweetened' when you have the option.
Pre-made soups.
Wine.
Ultra-processed foods aren't just high in salt, sugar, and unhealthy fats. They often contain industrial ingredients like flavors, colors, emulsifiers, and stabilizers. Many also contain substances that are not food at all, like artificial sweeteners. Whole foods like vegetables and fruit are naturally low in calories and unhealthy fats, and they contain no artificial ingredients.
Advantages (for the companies)
Designed to be addictive. Their flavors are often extremely strong, and they contain high levels of sugar and salt. These additives stimulate the brain’s pleasure centre, making these foods irresistible.
Very cheap to produce. They are often made from low-quality ingredients, so they are not as nutritious as whole foods. As a result, people who eat a lot of ultra-processed foods tend to be less healthy and have a higher risk of developing obesity, heart disease, cancer, and other chronic illnesses.
If you find it difficult to eat a diet that is low in ultra-processed foods, try gradually replacing unhealthy processed foods with healthier whole foods. You may be surprised at how much better you feel when you make this simple change. Remember that companies study human psychology and implement predatory market strategies to ensure you buy, buy, buy. A systematic review from 2021 identified some ways that corporations keep healthy foods out of your sight:
Raise barriers to market entry by new competitors
Target vulnerable population groups with misinformation
Counter the threat of market disruptors and drive dietary displacement in favour of their products
Reduce intense competition with equivalent sized rivals and maintain dominance over smaller rivals [wood]
“Ultra-processed foods are the modern-day equivalent of cigarettes. They are addictive, unhealthy, and dangerous.”
The systemic effects of processed foods
If someone told you that doing something more than four times a day would increase your risk of overall death by 62%, would you keep doing it? This is exactly what researchers found in those consuming more than four servings of ultra-processed foods relative to those consuming less than two. [3]
Hormones: Ghrelin, leptin, and cortisol are all impacted by the amount of ultra-processed foods you eat. Ghrelin is a hormone that increases your appetite, leptin is a hormone that tells your brain when you're full, and cortisol is a stress hormone. When you eat a processed foods, your ghrelin levels increase, your leptin levels decrease, and your cortisol levels increase. These hormonal shifts are going to lead to cravings and leave you feeling less full. This leads to you consuming more calories overall and sabotaging weight management efforts. [4]
Brain. The foods that you eat impact the way that your brain works. When you eat a lot of ultra-processed foods, your brain function decreases. You may have trouble thinking clearly, making decisions, and controlling your emotions. This can lead to problems in your personal life and at work. Not to mention, this type of diet increases your risk of cerebrovascular diseases including stroke, aneurysms, clot formation and the narrowing of blood vessels that supply the brain. [5]
Heart. Eating a lot of ultra-processed foods can increase your risk of heart disease. The ingredients in these foods can damage your blood vessels and increase your risk of heart attack and stroke. More specifically, they are associated with higher risks of overall cardiovascular disease and coronary artery disease. [5]
Gut. The ingredients in ultra-processed foods can damage your gut bacteria. This can lead to problems like diarrhea, constipation, and stomach pain. It can also increase your risk of diseases like obesity and cancer. Another comprehensive review from 2019 showed that in addition to altering the microbiome, ultra-processed foods increased the amount of inflammation throughout the digestive tract and the body as a whole. [6] This may be playing a role in the rising rates of inflammatory bowel disease in the Western world.
General. Eating a lot of these foods can lead to weight gain, obesity, heart disease, high blood pressure, dyslipidemia and cancer. Scientists argue that it due to them being low in dietary fibre, which helps protect and regulate multiple systems of the body. [7, 8, 9, 10]
What is the data?
A research team from France recently published concerning results in the Journal of the American Medical Association (JAMA). They assessed the data from 44,551 middle-age adults and found that as little as a 10% increase of ultra-processed foods in the diet was associated with a 14% higher risk of overall death, echoing previous studies. [11] There is hope though as a more recent study published in 2022 showed swapping the standard Western diet for a Mediterranean style eating pattern (see points below) could add decades to your life expectancy! [12]
Increase vegetables, whole grains and nuts
Decrease red and processed meat
These foods are designed to be addictive, and they can rewire your brain and dopamine pathways. Dopamine is the hormone that is released when you experience pleasure, and it's responsible for motivation and addiction. When you eat ultra-processed foods, they can cause your dopamine levels to spike, which can lead to cravings and overeating. [13] Therefore, it is no stretch to argue ultra-processed foods are dangerous, addictive, and unhealthy. They can damage your brain, gut bacteria, heart, and general health. [14]
A diet rich in whole foods is the best way to protect your health and well-being.
What do you think of this article? What was most interesting or surprising to you?
Please feel free to leave a comment below. I'd love to hear what you think!
Thank you for reading.
What makes food ultra-processed?
Processed foods are foods that have been altered from their natural state. They are typically created in a factory and often contain chemicals, additives, and preservatives.
What is the maximum amount of sugar per day?
Adults: 30g per day.
Children 7 to 10: 24g
Children 4 to 6: 19g
Children under 4: none
Are there benefits to eating processed foods?
Convenience
How do I get started?
If you find it difficult to eat a diet that is low in ultra-processed foods, try substituting with healthier whole foods in a gradual manner. You may be surprised at how much better you feel when you make this simple change.
What are the risks associated with eating them for long periods of time?
They can damage your brain, gut bacteria, heart, and general health, as well as accelerate tumour formation.
References
Monteiro, Carlos A., et al. "Ultra-processed foods: what they are and how to identify them." Public health nutrition 22.5 (2019): 936-941.
Wood, Benjamin, et al. "Market strategies used by processed food manufacturers to increase and consolidate their power: a systematic review and document analysis." Globalization and health 17.1 (2021): 1-23.
Rico-Campà, A., et al. "C., Gómez-Donoso C., Bes-Rastrollo M. Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study." BMJ 365 (2019): l1949.
Belfort-DeAguiar, Renata, and Dongju Seo. "Food cues and obesity: overpowering hormones and energy balance regulation." Current obesity reports 7.2 (2018): 122-129.
Srour, Bernard, et al. "Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé)." bmj 365 (2019).
Shi, Zumin. "Gut microbiota: An important link between western diet and chronic diseases." Nutrients 11.10 (2019): 2287.
Rauber, Fernanda, et al. "Consumption of ultra-processed food products and its effects on children's lipid profiles: a longitudinal study." Nutrition, Metabolism and Cardiovascular Diseases 25.1 (2015): 116-122.
Mendonça, Raquel de Deus, Adriano Marçal Pimenta, Alfredo Gea, Carmen de la Fuente-Arrillaga, Miguel Angel Martinez-Gonzalez, Aline Cristine Souza Lopes, and Maira Bes-Rastrollo. "Ultraprocessed food consumption and risk of overweight and obesity: the University of Navarra Follow-Up (SUN) cohort study." The American journal of clinical nutrition 104, no. 5 (2016): 1433-1440.
Mendonça, R. D. D., Lopes, A. C. S., Pimenta, A. M., Gea, A., Martinez-Gonzalez, M. A., & Bes-Rastrollo, M. (2017). Ultra-processed food consumption and the incidence of hypertension in a Mediterranean cohort: the Seguimiento Universidad de Navarra Project. American journal of hypertension, 30(4), 358-366.
Fiolet, Thibault, et al. "Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort." bmj 360 (2018).
Schnabel, Laure, et al. "Association between ultraprocessed food consumption and risk of mortality among middle-aged adults in France." JAMA internal medicine 179.4 (2019): 490-498.
Fadnes, Lars T., et al. "Estimating impact of food choices on life expectancy: A modeling study." PLoS medicine 19.2 (2022): e1003889.
Lustig, Robert H. "Ultraprocessed food: Addictive, toxic, and ready for regulation." Nutrients 12.11 (2020): 3401.
Lawrence, Mark A., and Phillip I. Baker. "Ultra-processed food and adverse health outcomes." bmj 365 (2019).
The content of this website is intended for informational purposes. The information presented does not replace medical advice given to you by your own provider. Information on this site should not be used to diagnose or treat. Before starting any new dietary, exercise or lifestyle regimens you should consult your primary care provider.