How to make sense out of ultra-processed foods and health
At a time when nutrition and chronic disease are in the spotlight (finally!), there is a lot of noise coming out about our food choices and the impacts they have on our health. I’m here to help you cut through the BS and figure out what makes sense for YOU and YOUR health. Follow me on our fact-finding mission with real actionable steps.
What are ultraprocessed foods?
Ultra-processed foods (UPFs) are food products that have been extensively altered through industrial processes, often involving the use of artificial additives, preservatives, flavor enhancers, colorings, and emulsifiers. These foods typically contain ingredients that would not be used in a home kitchen, such as high-fructose corn syrup, artificial sweeteners, hydrogenated oils, and various chemical preservatives. Examples include sugary snacks, frozen pizzas, sodas, pre-packaged meals, processed meats, and certain breakfast cereals.
What are the negative effects of UPFs?
The concern with UPFs lies in their potential negative impact on health. Studies suggest that a diet high in ultra-processed foods is associated with various health issues, such as obesity, cardiovascular diseases, type 2 diabetes, and even certain cancers. This is partly due to their high levels of added sugars, unhealthy fats, and salt, as well as their low nutrient density compared to whole, minimally processed foods.
Additionally, UPFs may contribute to dysregulation in hunger and fullness cues, because they tend to be energy-dense but not satiating, leaving our cells hungry for nutrients. There is also growing evidence that the chemical additives in UPFs might have effects on gut microbiota and metabolic health, although there is always more research that needs to be done. There is also research showing that they can contribute to the breakdown of our gut health and lead to a lot of our GI complaints like gas, bloating, constipation, and food sensitivities.
What does this mean for me?
It’s important to become a conscientious consumer as you wade through really clever food marketing but also the noise coming from the MAHA agenda (that’s a whole ‘nother can of worms). UPFs do have negative impacts on health but it’s not easy to switch to a complete whole foods diet if you’re just a busy human being who doesn’t want to spend half their life cooking everything from scratch. That’s where we (hi again!) can work together to develop a plan that makes sense for you and your life.
In summary, while UPFs provide convenience and affordability, their overconsumption has been linked to a range of adverse health outcomes, making them a focal point in public health discussions about nutrition and chronic disease prevention.
The most important steps you take are to figure out what foods work best for your body, your particular needs, your budget, and your lifestyle. Need help? Tired of trying to do it on your own? I’m here!
