Ultra-Processed Foods and Your Health: Risks, Realities, and Smarter Choices

When you think of healthcare, what comes to mind? Is it doctor’s offices and medications? Or perhaps complicated insurance plans? What if we painted a more appealing, and dare I say, tasty, vision of our healthcare? A vision that starts within our own homes: the kitchen. Quality health starts with what we do daily, and limiting ultra-processed foods (UPFs) just may be the key.

Understanding Ultra-Processed Foods (UPFs): A Modern Dietary Dilemma

While I go more in-depth on what constitutes UPFs in this article, in short, UPFs are foods industrially formulated or modified from their original form. This process includes the addition of ingredients and additives to make foods more visually appealing, alter the taste, or extend the shelf life. Examples of UPFs include foods like packaged chips and cookies, frozen ready-to-eat meals, breakfast cereals, pre-prepared meats, and sodas.

We have seen a rise in UPFs in recent decades partially due to the convenience factor of having quick food options available to fit our increasingly busy lives. Of course, these foods are also profitable and pleasurable, which keeps us coming back for more. It’s common knowledge that the rates of chronic disease are also increasing. In response, researchers have started looking at the links between UPFs and serious health concerns. Let’s take a look at what has been emerging.

The Health Risks of UPFs: A Focus on Specific Diseases

Heart Disease: The Cardiovascular Connection:

UPFs often contain additional saturated fats, trans fats, and sodium. These nutrients in excess can affect the risk of cardiovascular conditions such as dyslipidemia and hypertension, which may later lead to more serious issues such as heart disease or stroke. How UPFs are processed also makes a difference. While more research is needed, current research suggests that considerable heating may produce a compound called advanced glycation end-products (AGEs), which can contribute to inflammation. Certain additives like emulsifiers or artificial sweeteners may also be inflammatory.    

Type 2 Diabetes: The Role of UPFs in Blood Sugar Control

According to a meta-analysis, moderate consumption of UPFs increased the risk of diabetes by 12% compared to no intake, and high intake of UPFs increased the risk by 31%! This makes sense, considering many UPFs contain added sugars. Added sugar is linked to the development of insulin resistance and T2DM. Another contributing factor is that UPFs are often made with refined carbohydrates and have limited fiber. High-fiber carbohydrates help slow the blood sugar spike and ultimately help control it.

Obesity and Weight Gain: The Link to UPF Consumption

A lack of fiber may also contribute to weight gain associated with UPFs. High-fiber foods provide greater satiety and feelings of fullness, helping to control the amount of foods we need to eat to feel satisfied. Without fiber, it is easier to overeat. A randomized control trial demonstrated that individuals consuming a diet consisting primarily of UPFs ate more than an unprocessed diet. In this particular study, the participants in the UPF group ended up gaining weight over the 2-week period. In my experience with patients, this is the norm, not the exception. Other reasons UPFs may contribute to weight gain include the overall caloric density of these foods from the added sugars, fats, and other ingredients.

Mental Health: The Impact on Mood and Cognition

Mental health disorders are also on the rise. Meta-analyses show a positive correlation between UPF intakes and anxiety and depression. However, causation has yet to be identified. The same is true of attention deficit disorders like ADHD. Unfortunately, we are witnessing an increase in attention deficit disorders in children and adolescents, who are often marketed to by companies producing UPFs.

Making Healthy Choices: Reducing Your Intake of UPFs

Now that we are aware of the risks associated with UPFs, what can we do to limit our intake of them? Here are my top strategies:

1. Cook from home. As mentioned earlier, health begins in the kitchen. When we prepare our own foods at home, we have more control over what ingredients end up in our meals. To start cooking from home, create a meal plan, and make sure to have nutrient-dense backup options for days when life gets busy and the temptation to reach for a convenience option is high.
2. Prioritize Whole Foods. Whole foods in their original form will provide more micronutrients and phytonutrients to help keep your body’s store of nutrients full. Whole foods diets are linked with better weight management and reduced inflammation, as just two examples of their many benefits.
3. Read food labels. Check the back of all packaged snacks. Scan for the nutrients you want, like fiber, protein, vitamins, and minerals. Also, scan for the nutrients that you want to limit, such as added sugars and trans fats. As a bonus, look at the ingredients list. If there are multiple ingredient names that you don’t recognize, there is a good chance the item is ultra-processed.

Whether you want to manage current health conditions or prevent their development later on, nutrition can tremendously impact you. The care you put into your time in the kitchen can help you take control of your well-being and live a more vibrant life. Now, that’s healthcare. 

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