The Impact of Ultraprocessed Foods on Your Health

Here at Psychology Fanatic, we understand—life is hectic. A typical household balances multiple careers, child care, and an ever-present onslaught of financial and emotional demands. The quicker and easier it is to feed our pack the better. We take shortcuts out of necessity, not laziness. A spouse relegated to the kitchen is no longer practical (or politically correct). I have taken over meal preparation duties in our house. While I rarely follow rigid rules for healthy eating, I do try to understand the basics, keeping meals packed with nutrients and low in harmful additives. I mainly accomplish this by limiting consumption of ultraprocessed foods.

Examples of ultraprocessed foods include packaged snacks, sugary breakfast cereals, fast food, carbonated drinks, and ready-to-eat meals.

Marketing Ultra Processed Foods

Supermarkets and fast food establishments are designed to attract our hard-earned dollars, often prioritizing profit over the health of their customers. They skillfully market ultraprocessed foods that appeal to our desire for convenience and indulgence, tapping into our natural cravings for sweets, salt, and calorie-laden fats. In a world where time is a precious commodity, these options offer an easy solution to meal preparation but at a significant cost to our well-being. The rise of ultraprocessed foods has transformed the way we eat, making it easier than ever to consume high-calorie meals that lack essential nutrients.

The excessive consumption of ultraprocessed foods can have detrimental effects on our bodies and overall health. These products often contain unhealthy additives that negatively impact gut health while contributing to weight gain and increasing the risk of chronic diseases such as obesity and heart disease. As we fill our shopping carts with these enticing yet harmful items, we may overlook how they affect vital organs and bodily functions in the long run.

To combat this trend, it’s crucial for consumers to become more discerning shoppers—prioritizing whole foods rich in nutrients over processed options that provide empty calories without substantive benefits. By making mindful choices about what we eat, we can improve not only our physical health but also enhance vitality and longevity in everyday life.

Nutrient Deprived

During an extremely harsh and prolonged winter, the state wildlife protection agency feared the lack of natural food sources would devastate the forests deer population. They bought straw from local farmers to scatter on the forest floor. Unfortunately, the plan failed. Much of the deer population still died. Autopsies revealed that the deer died of starvation—with their bellies full of straw.

Our bodies don’t need food. We need nutrients to fuel biological processes. Stuffing or faces with ill designed compilations of fats, sugars and salts fills our tummies but starve our bodies.

​See Empty Calories for more on this topic

Whole Foods

Foods that have not been processed, refined or had ingredients added, we refer to as whole foods. Whole foods include fruits, vegetables, legumes, nuts, seeds, whole grains, meat, fish and eggs.

Whole foods in their natural state contain the most nutrients. As we begin to process (bake, boil, grill, and season), the denseness of nutrients declines.

“Obesity in children is growing out of control. A big part of this is economic. Fake foods are more affordable. It’s enticing people to eat more because they think they’re saving money when they’re really just buying heart disease.”

​~Jillian Michaels

Processed Foods

There is nothing wrong with processing foods. We do it almost every time we prepare a meal. In many instances, some processing is necessary; we can’t eat a raw chicken. 

Processed foods are negatively stigmatized. We see “processed” and immediately assume that the food is unhealthy—this is not the case. Interestingly, consumers are more likely to buy food labeled as “packaged food” than food labelled “processed” (Ivens, 2020).

Nutrition research relies on a more detailed classification of processed food. In 2009, the NOVA scale categorized foods into four groups: Unprocessed or minimally processed, processed culinary ingredients, processed foods, and ultraprocessed foods.

Unprocessed foods (or minimally processed foods) are the whole foods. They include edible parts of plants and animals. We obtain these foods directly from one group through natural or minimally evasive processing such as milling, pressing, grinding, or drying. Many of our seasonings belong to this group.

These are products derived from relatively simple processing (cooking or non-alcoholic fermenting) and adding basic ingredients such as sugar, oil, salt, or seasonings from foods classified in group two. Most processed foods only have two or three ingredients. Ultraprocessed foods and drinks typically have more than five ingredients (often much more). These foods may include typical additives found in processed foods such as sugar, oil and fats. Only found in ultraprocessed foods are additives not commonly used in household kitchens whose purpose is to imitate tastes and textures of whole foods or disguise unsavory tastes and textures present after processing (Gibney, 2020). Dangerous additives often found in ultraprocessed foods are hydrogenated fats and high-fructose corn syrup.

Food Industry

Research funded by the food industry typically argues against the NOVA scale. They prefer the Nutrient Dense Food (NDF) indices that were in place prior to the wide spread adoption of NOVA. 

From a consumer point of view, the food industry would like you looking at the nutritional facts and skipping the ingredient list. It’s easier to add nutrients to increase nutritional values than limit ingredients and carefully maintain the original nutritional denseness of the whole food.

Research

NOVA and the dangers of ultraprocessed foods has supporting evidence. Research suggests that diets composed mainly of ultraprocessed foods are associated with increased risk of heart disease, obesity, coronary artery disease, hypertension, metabolic syndrome, depression, irritable bowl syndrome, cancer, asthma, and higher caloric consumption.

We must remember that associations (even strong ones) do not prove a cause. However, the long list of associated illnesses do beg for concern, especially since most diets in industrialized countries are composed of more than fifty percent of the calories coming from ultraprocessed foods.

Common Sense

We need some common sense as we trudge through the grocery store isles. Not every “single” ingredient food is healthy nor is every multiple ingredient food unhealthy. However, the foods containing large lists of ingredients create confusion, limiting our ability to properly decipher healthy from unhealthy. 

A food stamped natural and pumped up with nutrients to dazzle with attractive nutritional facts may be a marketing trick without proven health benefits.

Our health benefits from wisely limiting ultraprocessed foods, while adding more whole foods (fruits, vegetables and whole grains) to our grocery carts and diets.

Associated Concepts

Healthy eating is connected to a wide range of health topics. Here are some key areas:

• Chronic Diseases: Healthy eating can help prevent and manage chronic diseases such as heart disease, type 2 diabetes, and certain cancers.
• Weight Management: A balanced diet is crucial for maintaining a healthy weight, which can reduce the risk of obesity-related conditions.
• Mental Health: Nutrition can impact mental health, influencing mood, energy levels, and cognitive function.
• Digestive Health: Consuming a diet rich in fiber from fruits, vegetables, and whole grains supports a healthy digestive system.
• Bone Health: Adequate intake of calcium and vitamin D is essential for maintaining strong bones and preventing osteoporosis.
• Immune Function: Nutrients like vitamins C and E, zinc, and protein play a role in supporting the immune system.
• Aging: Healthy eating is important for aging well, helping to maintain physical and cognitive function as we get older.

A Few Words by Psychology Fanatic

Embracing wellness doesn’t have to feel like an overwhelming task filled with strict rules and dietary restrictions. In fact, the most impactful changes often stem from simple adjustments to our daily habits. Start by dedicating more time in the produce aisle, selecting vibrant fruits and fresh vegetables that not only nourish your body but also tantalize your taste buds. Focus on whole foods—those that are minimally processed or unprocessed—rather than getting lost in the labyrinth of packaged food labels that can be misleading and confusing. Remember, every small choice you make contributes significantly to your overall health journey.

As you shift away from a heavy reliance on ultraprocessed foods and start incorporating more nutrient-dense options into your meals, you’ll likely notice a transformation in how you feel. Increased energy levels will empower you to engage more fully in life’s activities, while improved bodily functions may enhance both mental clarity and emotional well-being. This gradual transition towards healthier eating patterns is not just about losing weight; it’s about gaining vitality and resilience against diseases as well. Celebrate each step forward, no matter how small, knowing that you’re investing in a brighter future for yourself—a future where wholesome choices lead to lasting benefits for both body and mind. You’re capable of creating positive change!

Last Update: January 11, 1926

References:

​Gibney, M. (2020). Ultraprocessed Foods and Their Application to Nutrition Policy. Nutrition Today,55(1), 16-21. DOI: 10.1097/NT.0000000000000393
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​Ivens, B. (2020). The Emergence of the Term “Ultraprocessed” Foods in Nutrition Research. Nutrition Today,55(1), 11-15. DOI: 10.1097/NT.0000000000000396
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