Ultraprocessed foods have become a dominant part of the American diet, accounting for up to 70% of the food supply. These foods, while convenient and affordable, are linked to numerous health issues, including obesity, diabetes, cardiovascular diseases, cancer, depression, cognitive decline, and even an increased risk of early death.
The term “ultraprocessed” refers to food products made with ingredients not typically found in a home kitchen, such as additives, stabilizers, and artificial flavors. These foods also undergo industrial processes that are beyond the capabilities of a typical home cook, such as extrusion and molding. While ultraprocessed foods are often seen as unhealthy, their appeal lies in their convenience, taste, and affordability.
Despite their popularity, researchers are exploring what exactly makes ultraprocessed foods harmful. Are the additives and chemicals they contain detrimental to health? Could these foods interact with our body’s microbiome or immune system in ways that have not yet been fully understood? Or do they cause weight gain, which subsequently increases the risk of obesity-related conditions like diabetes and cardiovascular disease?
Dr. Kevin Hall, a prominent researcher at the National Institute of Diabetes and Digestive and Kidney Diseases, is leading the charge in investigating these questions. Hall’s 2019 study revealed that people who consumed ultraprocessed foods on average ate 500 more calories per day than those on a minimally processed diet, despite both diets containing similar levels of fat, sugar, fiber, and macronutrients.
To further understand the mechanisms behind overeating, Hall and his team are currently conducting a new trial. This study focuses on two key theories: one being the “energy density” of ultraprocessed foods (i.e., how many calories are packed into a small portion) and the other being their “hyper-palatability” — a combination of salt, sugar, fat, and carbs that makes these foods so addictive.
Hall’s ongoing trial involves 36 participants who are cycling through four different diets over the course of a month. These diets range from minimally processed foods to ultraprocessed ones with varying degrees of palatability and energy density. The goal is to determine whether it’s possible to consume ultraprocessed foods without the overconsumption of calories and associated health effects.
Not everyone agrees that ultraprocessed foods should be classified as inherently harmful. Sarah Gallo, Senior Vice President of the Consumer Brands Association, argues that labeling processed foods as unhealthy without considering their full nutrient content can mislead consumers and exacerbate health disparities. She also pointed out that there is no universally accepted definition of what constitutes an ultraprocessed food.
The Science of Hyper-Palatability
Dr. Tera Fazzino, an associate professor of psychology at the University of Kansas, has researched the addictive nature of ultraprocessed foods. She explains that these foods contain a combination of fat, sugar, sodium, and carbohydrates at levels not typically found in nature. This combination activates the brain’s opioid receptors and dopamine pathways, leading to feelings of reward and reinforcing the desire to keep eating.
Fazzino’s research found that hyper-palatable foods can be divided into three categories: those with elevated fat and sodium (like savory meals), those with elevated fat and sugar (like desserts), and those with high levels of starchy carbohydrates and sodium (like chips and crackers). These foods trigger intense cravings and can lead to overeating, which ultimately contributes to weight gain and related health problems.
These hyper-palatable foods are also designed to be highly addictive. Fazzino compares their effect on the brain to the euphoria experienced when consuming other addictive substances, making it difficult to stop eating once you’ve started.
What You Can Do to Reduce Your Intake
Given that ultraprocessed foods are so prevalent in the U.S. food supply, what steps can individuals take to reduce their consumption? Fazzino offers several tips for managing intake:
- Develop Awareness: Pay attention to how foods affect your eating habits. Do you find yourself craving more after eating a bag of chips, or does your body tell you to stop after a healthy snack like an apple?
- Eat More Whole Foods: Incorporate more natural, minimally processed foods into your diet. Whole foods tend to be less hyper-palatable, with fewer additives and a higher nutritional profile, which helps regulate appetite.
- Be Mindful of Sodium: Many processed foods contain high amounts of sodium, which contributes to their addictive nature. Look for low-sodium alternatives, especially in snacks and ready-made meals.
- Avoid Certain Food Labels: Foods marketed as “diet,” “reduced-fat,” or “lean” may still be hyper-palatable, as manufacturers often replace one unhealthy ingredient with another to maintain taste.
- Recognize the Systemic Issue: It’s important to understand that these foods are engineered to be irresistible. It’s not solely the consumer’s fault when they find it difficult to resist them.
As ultraprocessed foods continue to dominate the food landscape, experts like Fazzino argue that systemic changes may be necessary to curb their prevalence. Ultimately, increasing awareness about their impact on health and promoting more whole foods could be a crucial step toward improving public health outcomes.
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