With all the negative health outcomes that we know are related to ultra-processed foods, how do we distinguish these foods and learn to choose the better options. We need a certain amount of processed in our Westernized lifestyles, that is a given, and not all processed and ultra-processed foods are harmful. In this article we’ll take a look at why ultra-processed foods are problematic.
Studies have demonstrated that ultra-processed foods increase the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, certain cancers, and obesity, as well as mental health problems (depression, anxiety etc), gut health issues, and overall mortality. Ultra-processed foods have even been linked to faster aging. With this knowledge, who wants to eat ultra-processed, right? Let’s look at why they are so harmful.
Ultra-processed foods are generally made from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. Because of this they tend to be low in essential nutrients like vitamins, minerals and fibre, giving them a very poor nutritional value. They also often contain various additives, artificial flavours, and colours, which can affect our health negatively. These foods are also processed in a way that changes the foods’ natural structure, which can affect how our bodies digest and absorb the nutrients.
But the real reason, I believe, that ultra-processed foods are so bad for us is that they are easier to eat and more palatable to most. These foods have been designed to be very delicious and easy to eat. A study in 2019 (Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake) looked at the difference of a normal diet versus a high ultra-processed diet for 20 volunteers. The volunteers were on each of the diets for 2 weeks, and they could eat as much as they wanted. On average, the volunteers ate 500 more calories per day on the ultra-processed diet. This shows that when we eat ultra-processed foods, we start eating more, which can lead to obesity, as well as the other negative health concerns.
Now all we need to do is learn how to choose our foods more wisely, and give our taste buds time to adjust to the more natural taste of foods!
