Ultra-processed foods (UPFs), like sweetened breakfast cereals and pastries, are popular for a reason. They are accessible and convenient, and there’s a sense of reliability and familiarity with them, says dietitian and founder of the Mindful Gut Amanda Sauceda. “You know exactly how that food will taste,” Sauceda said.
Unsurprisingly, almost 60% of an adult’s daily calorie intake comes from ultra-processed foods, while children’s intake is around 67%. Some could be addicted to them. A recent analysis published in BMJ, including 281 studies, found that 14% of adults and 12% of children met the criteria for substance use disorder when it came to consuming ultra-processed foods, particularly salty or sweet snacks.
Some signs of food addiction include intense cravings, withdrawal, and lack of control over how much ultra-processed foods study participants ate. Researchers also noted fats and refined carbohydrates found in ultra-processed foods “evoke similar levels” of dopamine in the brain — playing a pivotal role in the brain’s rewards system — “to those seen with addictive substances such as nicotine and alcohol.”
This comes as additional recent studies keep raising concerns about how UPFs impact our health. Should we avoid them altogether? Here’s what you should know.
What are ultra-processed foods?
Ultra-processed foods are ready-to-eat or-heat foods that are packaged with several manufactured ingredients. Their ingredients can include additives (stabilizers, preservatives, bulking agents, flavor enhancers, etc.), fats (particularly saturated fat), sugars, and salt. UPFs are designed to be shelf-stable, convenient, and appealing.
What may surprise you is that many foods, including plant-based protein bars and milks, are considered “healthy” but are technically ultra-processed.
Common UPFs include Packaged snacks, ice cream and candies, mass-produced bread, energy drinks, sodas, and cookies, cake, pastries, soups, instant noodles, processed meats (nuggets, nuggets), sweetened breakfast cereals, ready-to-heat pizzas, and pasta, flavored yogurts, energy/protein shakes and bars, infant formula, plant-based milks, decaffeinated coffee.
How can UPFs affect your health?
The biggest concern with UPFs is that high consumption can replace more nutrient-dense foods, leading to other health concerns. Studies show that diets rich in UPFs are high in total fats, saturated fats, and sugars while low in protein, fiber, magnesium, zinc, and vitamins A, D, E, C, niacin, and B12.
“Fiber and potassium have already been identified as nutrients of concern because most people don’t get enough in their diet,” said Sauceda. Less than 10% of U.S. adults meet their fiber needs. She also warns that the lack of nutrition could affect a child’s development and growth negatively.
UPF exposure has also been linked to cardiovascular disease, cancer, irritable bowel syndrome, cardio-metabolic risks, type 2 diabetes, inflammatory bowel disease, depression, and more.
Here is what recent research says about how UPFs affect your physical and mental health:
• Some UPFs may raise the risk of type 2 diabetes; others may lower the risk.
Several studies have shown that each 10% increase in total UPF consumption was associated with a 12% to 15% increase in type 2 diabetes risk. However, a meta-analysis of about 200,000 U.S. men and women found that cereals, whether whole or dark grain bread, fruit-based products, packaged snacks, and dairy-based and yogurt desserts were associated with lower risk for type 2 diabetes.
• They can lead to weight gain.
A limited but unique study in 2019 fully controlled the diets of 20 adults for two weeks. Researchers found that those on a diet high in ultra-processed foods consumed about 500 calories daily, ate more fat and carbohydrates, and gained an average of two pounds. Those on the unprocessed diet lost weight and ate less.
• UPFs can worsen kidney function.
Researchers noted that a heavy diet in UPFs is independently associated with a 50% or higher risk of renal function decline — beyond what is expected for the age. This may result from diets high in sugars, phosphates, and sodium and low in fiber.
• They may raise the risk for depression.
A cross-sectional study showed that participants with high UPF intake had a significantly more significant chance of mild depression and anxious and mentally unhealthy days than those with lower consumption. An additional study found that over time, middle-aged women without depression who consumed increased amounts of artificially sweetened beverages and artificial sweeteners were more likely to become depressed.
• They can increase dementia risk.
When observing around 11,000 adult Brazilian residents without dementia, researchers observed a 28% faster rate of cognitive decline in those with higher UPF consumption. A similar U.K. study found a 25% higher risk of dementia, vascular dementia, and Alzheimer’s disease in participants with higher UPF intakes.
• They can increase the risk of heart attack, stroke, and hypertension.
A systematic review found that the risk of cardiovascular disease increased by 6-19% for every 10% increase in daily calories from UPFs. A lower risk of CVD was observed in diets with less than 15% of the entire daily calories from UPFs. Researchers also observed that diets with higher intakes of UPFs were associated with hypertension and increased risk of CVD in middle-aged women.
• They can increase the risk of colorectal cancer, but some kinds of UPFs may protect against disease in women.
Although men with high UPF intakes had a 29% higher risk of developing colorectal cancer than those with the most minor consumption, the risk for women increased only with ready-to-heat/eat mixed dishes. For ultra-processed daily products like dairy-based desserts and flavored yogurt, their protective properties may outweigh the harmful effects on women.
Although the vast majority of research points to an adverse effect of UPFs, it is crucial to be aware of the limitations of the studies. Research may observe an association between health risks and eating these foods; however, it’s difficult to determine a causal relationship. Additional factors, including physical activity and socioeconomic status, can affect results but may need to be appropriately accounted for.
UPFs are not all bad
A dietician from the PCOS Nutritionist Alyssa, Alyssa Pacheco, says, “Having ultra-processed foods can sometimes be the difference between having something to eat and skipping a meal.”
Suppose you’re busy or have limited access to stores with fresh meats and produce. In that case, UPFs can make healthier eating, like soups and flavored yogurts, more attainable since including whole foods is only sometimes realistic for most people, Pacheco adds.
According to the U.S. Department of Agriculture, 34 million people in the U.S. are food insecure, and many don’t qualify for federal nutrition programs for support. With food costs rising, UPFs are generally cheaper and more easily accessible when the food budget is tight.
What can you do?
If you feel you have too many UPFs or want to cut back overall, begin by making minor changes to your diet so you don’t suddenly feel deprived. Swap a soda daily for flavored water or choose plain-flavored items like oatmeal or yogurt and add your toppings of nuts and seeds or fresh fruit for more texture or flavor.
Experts recommend mulling over what to add to your meal to make it more nutrient-dense. Add frozen vegetables or rotisserie chicken to increase fiber and protein if you enjoy instant noodles. Pair frozen or fresh fruit with healthy (healthier) ice cream for more vitamins and fiber.
Cooking from scratch is the best guarantee for limiting UPFs in the diet for those who can. Batch cooking can make it easier to make meals on hand and ready to eat throughout the week.
However, if you prefer your favorite UPF, be mindful of the size of portions and how they fit into the overall balance of foods you eat throughout the day.
