Research suggests that eating ultra-processed foods is associated not only with the risk of developing type 2 diabetes, cardiovascular disease, and obesity but also with the formation of food addiction, characterized by the inability to refuse such food.
At the same time, the list of ultra-processed foods includes not only chips and french fries but also pizza, hamburgers, sweet pastries, multi-fruit juices, chocolate, and even ice cream. People like the taste of such food so much that they are ready to take risks for their figure (and health) – which is a typical example of addiction.
Ultra-processed foods are foods that are made from ingredients that are refined and as free of impurities as possible. Scientific studies show that eating such foods is not only harmful to health but can also form food addiction.
What is ultra-processed food?
Ultra-processed food is a term that expands and complements the everyday word “fast food”. In fact, we are talking about industrially prepared and ready-to-eat food that can be stored for a long time without special conditions.
Ultra-processed foods typically use ingredients that are as pure as possible, ranging from refined sugar and white flour to ultra-pasteurized milk and processed vegetable fats (margarine, deodorized butter).
To make matters worse, ultra-processed foods account for more than half of daily calories in many countries – foods that are often considered delicious, and affordable. And therein lies the main problem of its excessive use.
What is the harm?
Often, ultra-processed foods contain an increased amount of fat, fast carbohydrates, and salt – combined with a lack of plant fiber, vitamins, minerals, and other nutrients necessary for the functioning of the body.
Fast carbohydrates dramatically increase blood sugar (which, when reduced, forms a specific feeling of fatigue, similar to hunger), and trans fats can act as carcinogens, disrupting the normal functioning of the metabolism – and even the brain.
In turn, high salt content (both for taste and shelf life) is associated with an increased risk of cardiovascular disease. Plus, the World Health Organization (WHO) recommends avoiding processed meats entirely due to their carcinogenicity.
Addiction to ultra-processed foods
The secret to the vibrant taste of ultra-processed foods is the combination of fast-digesting carbohydrates, fats, salt, thickeners, colors, and flavors. In some cases, monosodium glutamate may be used, acting as a flavor enhancer.
Scientists note that when eating ultra-processed foods, tolerance is developed – that is, gradually a person begins to consume more and more. Plus, the taste of “regular” food begins to seem too bland and uninteresting.
In addition, the texture also affects – people like crunchy foods. The crunch can be achieved either by deep frying in oil or by using refined carbohydrates (eg in baking). Natural food is not able to have such characteristics.
How do manufacturers harm our health?
The rise in popularity of ultra-processed products is driven by the desire of the manufacturer to sell more. That is why both more attractive packaging and advertising are used, as well as various additives designed to make the taste and texture of the product as pleasant as possible for the consumer.
In addition, the pursuit of a low price makes you save on ingredients. For example, refined palm oil is used instead of full-fledged animal fats in cheap dairy products, and much more harmful fructose syrup is used instead of sugar in sweet carbonated drinks.
List of ultra-processed foods
The complete list of ultra-processed foods includes thousands of items ranging from white bread, pizza, and instant noodles to pastries, milkshakes, mayonnaise, fruit yogurts, and processed cheese.
Ultimately, it’s easier to describe things that are definitely not ultra-processed foods – mineral water, whole grains and legumes, fruits and vegetables (including frozen ones), eggs, mushrooms, fresh nuts, whole meats, and “homemade ” dairy products.
Top harmful products
When it comes to developing an addiction to ultra-processed foods, pizza, chocolate, chips, cookies, ice cream, french fries, and cheeseburgers are at the forefront.
Despite the fact that most people are aware of the possible harm, they cannot completely refuse to use them – and even occasionally break into overeating.
Against this background, another problem is observed – it is extremely difficult for lovers of ultra-processed foods to follow a diet for weight loss.