Ultra-processed foods have long been frowned upon by nutritionists, but lately, avoiding them has become an eating trend in its own right. But what exactly qualifies as ultra-processed food, and should you be giving them a miss?
Meet the Usual Suspects
Ultra-processed food is an umbrella term for food that is made using a range of processes and additives not something that you’d be able to replicate in your own kitchen. This could include items like fizzy drinks, packaged snacks, sugary breakfast cereals and ready meals.
Not All Processing Is Evil
Frozen peas, tinned beans, plain yoghurt, and foods like these have been processed but aren’t generally considered to be ultra-processed.
It Is Most of the Plate
Data from the CDC revealed that UPF accounted for 55% of the US’s total caloric intake between 2021 and 2023. Amongst children and teenagers, the figure was closer to 62%.
The World Is Catching the Habit
A series of papers published this year in medical journal The Lancet found that packaged and ultra-processed foods from industrialised food systems are replacing traditional food systems worldwide.
The Research Got Loud
A review of studies published in medical journal The BMJ that involved close to 10 million people found a link between high UPF consumption and 32 negative health outcomes including mental health problems, type 2 diabetes and heart disease.
The 500-Calorie Surprise
During a trial from the NIH, participants were offered meals that were either UPF or less-processed. They contained similar calories, sugar, fat, salt, fibre, protein, carbs, vitamins, minerals, cost, portion size and palatability. Participants ate whatever quantity of food they wanted during the day. Those who were eating the ultra-processed meals ate “just for a few,” around 500 extra calories each day compared to the group who were eating the less-processed meals.
What was next?
Those on the UPF diet also put on about two pounds during the two-week trial. It’s worth remembering that many of these studies show an association rather than causation. And while eating less-processed, whole foods can help you feel fuller, the researcher leading the study admitted that UPFs are cheaper and less time-consuming options.
Why It Is So Hard to Quit
These foods have been designed to be convenient and tasty. They’re easy to overeat because it’s not willpower failure, it’s design.
Do You Need to Give UPF a Swerve?
Rather than labelling certain foods as good or bad, think about the quality of what you’re eating. Aim to make changes to your diet that you can realistically sustain if you have sugary breakfast cereal every morning, maybe try swapping to a plain option like oats. Reach for water or a cuppa over fizzy drinks. Have a piece of fruit or a few nuts instead of a packet of crisps. Cook a couple of simple meals at home during the week. Overall, think about eating more of what you’d have eaten generations ago, which is real food without a barcode.
