Ultra Processed Foods

What is ultra-processed food?

Ultra-Processed Food (UPF) is ‘food’ which is made industrially and normally will contain many additives, such as emulsifiers, colourings and preservatives. These will make the ‘food’ last much longer, look more appealing, decrease the cost to consumer and improve nutritional values [1].

Why does everyone say it is bad for you?

***Before you worry, as with everything, if you eat UPFs in moderation then you are unlikely to suffer from these effects, but they are important to be aware of.***

UPFs are normally very high in trans fats, saturated fats, refined starches, sugar and salt. High levels of trans fats are shown to increase the chance of mortality due to coronary heart disease[2]. High levels of sugar have many harmful effects, such as increased risk of mortality from cancers,changes in bone mineral density, depression and metabolic syndrome to name just a few[3]. High levels of salt can lead to high blood pressure (HBP) and HBP independent targeted organ damage[4]. UPFs have also been linked to mental health disorders, such as depression, anxiety and stress. These conditions are likely to be caused by additives used to enhance the flavour, colour or effect the nutritional content. MSG and other artificial sweeteners have been shown to induce mood disorders due to the dysregulation of synthesis of neurotransmitters. Emulsifiers are also believed to alter the gut microbiome, which is due to an antimicrobial effect[5].

These foods are very calorie dense and they are not satiating, leaving you hungry sooner, which encourages snacking. This greatly increases daily caloric intake, leading to weight gain. Moreover, sugar has been shown to have addictive properties in rats, showing bingeing, withdrawal and craving, which are all signs of dependance[6]. This is likely the main reason why UPFs are addictive and why they can be difficult to say no to [7].

*It may be difficult to distinguish between processed foods and UPFs, but the NOVA scale makes this very simple (see image). There are also a few apps available which can do this for you.*

NB: The NOVA scale only describes the processing of the food and not the nutritional values.

In conclusion, if you are able to, aim to predominantly consume level 1-3 NOVA foods and try to keep level 4 to a minimum. I know that this all seems very scary, but, as mentioned before, it is important to understand the risks in order to make educated decisions. In the next few weeks, we will discuss ways to improve your general diet as well as snack/meal swap ideas.

If you have any questions or comments, feel free to get in contact at JolyonFPC@gmail.com

References

1. Monteiro CA, Cannon G, Moubarac JC, Levy RB, Louzada MLC, Jaime PC. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutr [Internet]. 2018 Jan;21(1):5–17. Available from: http://dx.doi.org/10.1017/S1368980017000234

2. de Souza RJ, Mente A, Maroleanu A, Cozma AI, Ha V, Kishibe T, et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies. BMJ [Internet]. 2015 Aug 11;351:h3978. Available from: http://dx.doi.org/10.1136/bmj.h3978

3. Huang Y, Chen Z, Chen B, Li J, Yuan X, Li J, et al. Dietary sugar consumption and health: umbrella review. BMJ [Internet]. 2023 Apr 5;381:e071609. Available from: http://dx.doi.org/10.1136/bmj-2022-071609

4. Robinson AT, Edwards DG, Farquhar WB. The Influence of Dietary Salt Beyond Blood Pressure. Curr Hypertens Rep [Internet]. 2019 Apr 25;21(6):42. Available from: http://dx.doi.org/10.1007/s11906-019-0948-5

5. Lane MM, Gamage E, Travica N, Dissanayaka T, Ashtree DN, Gauci S, et al. Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients [Internet]. 2022 Jun 21;14(13). Available from: http://dx.doi.org/10.3390/nu14132568

6. Lustig RH. Ultraprocessed Food: Addictive, Toxic, and Ready for Regulation. Nutrients [Internet]. 2020 Nov 5;12(11). Available from: http://dx.doi.org/10.3390/nu12113401

7. Lennerz B, Lennerz JK. Food Addiction, High-Glycemic-Index Carbohydrates, and Obesity. Clin Chem [Internet]. 2018 Jan;64(1):64–71. Available from: http://dx.doi.org/10.1373/clinchem.2017.273532

Image References

Food Photo ->Melore C. Ultra Processed food [Internet]. [cited 2023 Nov 6]. Available from: https://studyfinds.org/ultra-processed-food-premature-aging/

Natural - Processed - UPF table -> Pickles K. UnP - P - UPF [Internet]. [cited 2023 Nov 6]. Available from: https://www.dailymail.co.uk/health/article-11697371/Eating-ultra-processed-foods-raise-risk-cancer-study-warns.html