The truth about ultra-processed foods: what are you really eating?

Ultra-processed food (UPF) refers to a category of food products that undergo multiple industrial processes, often involving the use of sophisticated technologies and the inclusion of various additives. These foods are typically high in calories, sugar, salt, and unhealthy fats while being low in essential nutrients. The term “ultra-processed” was coined by nutrition researchers to describe the extent and intensity of processing these foods undergo.

There isn’t a tight definition for this category of foods that all researchers would agree on.

Are ultra-processed foods dangerous?

Ultra-processed foods have been linked to cancer, early death and changes in the gut and the brain.

Felice Jacka is a leading researcher of nutritional psychiatry, a relatively new field of study that considers the role of diet in mental and brain health. She says:

“There is already some research that tells us that when a western junk food diet is given to young people who normally eat a fairly healthy diet for a week, we can see there are impairments in the cognitive functions of the hippocampus [an area of the brain]. We and others have shown that people who have a less healthy diet have a smaller hippocampus, and people who have a healthier diet have a larger hippocampus.”

Eric Robinson, a professor of psychology, urges caution in the certainty with which results are interpreted. He points out that one study shows that people who ate a lot of ultra-processed foods were more likely to die in car crashes, falls and other accidents.

He says:

“There’s no plausible reason why processed food would cause accidental death. Rather, the reason is probably something else that has either not been accurately measured and accounted for or not measured at all – known as a “confounding factor.

“People from poorer backgrounds are more likely to be victims of accidental death – as are people who have worse mental health. We also know that people from poorer backgrounds or who have worse mental health often eat more ultra-processed food.”

In other words, it may not be ultra-processed foods that are in and of themselves causing the problem. It may be that poverty and poor mental health lead to cancer, early deaths and changes in the gut and brain.

It may be with time specific manufacturing processes (e.g. the use of certain emulsifiers) will be shown to be dangerous.

It’s also clear that if you eat a lot of ultra-processed food, you are less likely to eat lots of vegetables, beans, fruit and nuts which we know are good for our health. The UPFs crowd out the more nutritionally dense foods.

Key characteristics of ultra-processed food

1. Ingredients of Industrial Origin: Ultra-processed foods are made with ingredients that are not commonly used in home cooking. These often include preservatives, emulsifiers, colourings, flavourings, and other additives that enhance the product’s shelf life, appearance, and taste.

2. Lack of Whole Foods: These products are typically made from refined and processed ingredients, rather than whole, minimally processed foods. For example, instead of using fresh fruits, these foods may contain fruit extracts, concentrates, or flavourings.

3. High in Sugar, Salt, and Unhealthy Fats: Ultra-processed foods are known for their high levels of added sugars, salt, and unhealthy fats. Excessive consumption of these components has been linked to various health issues, including obesity, cardiovascular diseases, and other metabolic disorders.

4. Low in Nutritional Value: Despite their high-calorie content, ultra-processed foods often lack essential nutrients such as fibre, vitamins, and minerals that are crucial for maintaining good health. This can contribute to overeating as the body may crave more nutrients even after consuming a large quantity of these foods.

5. Convenience and Accessibility: Ultra-processed foods are designed for convenience and long shelf life. They are often pre-packaged and require minimal preparation, making them appealing to consumers seeking quick and easy meal options.

6. Marketing and Packaging: These products are often marketed aggressively, using colourful packaging and labels to attract consumers. The marketing strategies may emphasise convenience, taste, and affordability, while downplaying the potential health risks associated with their consumption.

Here’s an interesting article from the Guardian newspaper about the research on ultra-processed food.