In today’s fast-paced world, convenience is king, and ultra-processed foods have become a staple in many diets. While they save us time, they come with hidden health risks. Dr. Chris van Tulleken, a doctor of molecular virology and author of Ultra-Processed People, has issued a bold warning: if you want to cut down your risk of developing 60% of common diseases, it’s time to rethink ultra-processed foods.
What Are Ultra-Processed Foods, and Why Are They Harmful?
Can you guess which food groups these involve? (Getty Stock Images)
Ultra-processed foods (UPFs) are items that go far beyond basic cooking and contain artificial additives, preservatives, and ingredients you likely don’t recognize. Unlike whole or lightly processed foods (think milk, cheese, or smoked salmon), UPFs are highly manufactured to enhance flavor, extend shelf life, and improve texture. This food group includes sugary snacks, fast foods, frozen meals, sodas, and packaged sweets.
Dr. van Tulleken emphasizes that UPFs often contain high levels of added sugars, unhealthy fats, and synthetic ingredients linked to a higher risk of serious diseases, such as heart disease, hypertension, diabetes, and certain cancers.
The Scale of the Problem: Ultra-Processed Diets on the Rise
During an appearance on The Diary of a CEO podcast, Dr. van Tulleken revealed an astonishing fact: 15 to 20 companies produce most of the foods consumed in the UK, and 75% of the world’s calories come from a handful of these corporations. This means that what many people see as a “diverse” diet is actually highly uniform, as the same types of artificial ingredients are used repeatedly across different brands and products.
“The human diet, which should ideally include thousands of different species of food, has been narrowed down by commercial pressures,” Dr. van Tulleken explained. As a result, our choices are becoming increasingly limited to ultra-processed options, which has significant implications for our health.
The Difference Between Whole, Processed, and Ultra-Processed Foods
Understanding food categories is crucial to making healthier choices. Here’s a breakdown:
- Unprocessed Foods: These include whole foods like fresh fruits, vegetables, and whole grains. These are packed with natural nutrients, fiber, and antioxidants.
- Processed Foods: Processed foods have been altered to some extent, often through methods like smoking, fermenting, or adding salt or sugar. Milk, cheese, and smoked salmon fall into this category.
- Ultra-Processed Foods: UPFs go through extensive processing and contain artificial ingredients that you won’t find in a typical home kitchen, like preservatives, artificial flavors, and colorings. Examples include candy, packaged snacks, sugary cereals, frozen dinners, and fast food.
Dr. van Tulleken warns that the ultra-processed diet, also known as the “modern American diet,” is designed for mass production, not health, and is often devoid of the nutrients essential for our bodies.
How Ultra-Processed Foods Impact Your Health
The consequences of consuming too many ultra-processed foods are widespread. Dr. van Tulleken’s own experience with a high-UPF diet revealed how these foods affect both the body and brain. He noticed weight gain, changes in his hormonal responses, and alterations in his brain’s reward system. These foods are crafted to make us crave more, thanks to the “bliss point” – a specific blend of sugar, salt, and fat that our brains find nearly irresistible.
Dr van Tulleken explained what ultra-processed foods (UPFs) are and how they’re made (Getty Stock Images)
The real issue is that our bodies aren’t built to handle such a high intake of refined sugars, unhealthy fats, and artificial ingredients. Over time, this diet can lead to serious health problems, including:
- Heart Disease: High levels of sodium and unhealthy fats in UPFs can raise blood pressure, leading to hypertension and heart disease.
- Diabetes: Excessive sugar intake, common in UPFs, can increase insulin resistance and lead to type 2 diabetes.
- Obesity: The high calorie content and addictive nature of UPFs make overeating easy, often resulting in weight gain.
- Cancer: Some artificial ingredients and preservatives in UPFs are suspected to increase cancer risk, particularly digestive cancers.
- Mental Health: Studies suggest that high consumption of UPFs may contribute to mental health issues, as these foods can disrupt the gut-brain connection and impact mood.
Dr. van Tulleken points out that avoiding these foods could reduce the risk of developing these diseases by up to 60%, making the decision to reduce UPF consumption a powerful tool for health.
Why We’re Drawn to Ultra-Processed Foods
It’s no accident that ultra-processed foods are hard to resist. Their flavors are enhanced to the point where they overpower our natural taste buds, making whole foods seem bland in comparison. Additionally, busy lifestyles make convenience foods extremely appealing, and the cost of fresh ingredients can sometimes be higher than pre-packaged alternatives.
However, while UPFs may be cheap and convenient, their long-term costs on health are substantial. A diet centered around whole and minimally processed foods can lead to significant improvements in health, energy levels, and well-being.
Taking Control: How to Reduce Ultra-Processed Foods in Your Diet
Making a shift away from ultra-processed foods doesn’t require an all-or-nothing approach. Here are some practical steps to gradually reduce UPFs and focus on healthier options:
- Read Ingredient Labels: If you don’t recognize most of the ingredients, it’s likely ultra-processed. Stick to foods with fewer, recognizable ingredients.
- Plan Simple Meals: Busy schedules make cooking seem daunting, but planning simple meals with a few fresh ingredients can save time and keep UPFs off your plate.
- Switch Out Sugary Snacks: Replace packaged sweets with whole fruits, nuts, or homemade snacks. This will reduce sugar intake and boost nutrient intake.
- Cook in Batches: Preparing meals in bulk and storing them can help you avoid turning to ultra-processed options when you’re hungry and short on time.
- Shop the Perimeter of the Grocery Store: Fresh produce, dairy, and lean proteins are usually found along the store’s perimeter, while UPFs are typically in the center aisles. Stick to the perimeter for healthier choices.
The Health Benefits of Reducing Ultra-Processed Foods
By cutting down on ultra-processed foods, you’re setting yourself up for a range of health benefits. People who switch to a diet rich in whole foods often experience more stable energy, improved mental clarity, and better digestive health. Additionally, research has shown that diets high in whole foods can reduce the risk of chronic illnesses, improve cardiovascular health, and support a healthy weight.
Most importantly, a whole-food-focused diet helps foster a more balanced relationship with food. By avoiding foods engineered to make you overeat, you gain greater control over your diet and, ultimately, your health.
Conclusion: Choosing Health Over Convenience
The allure of ultra-processed foods is understandable, given their convenience, low cost, and addictive flavors. However, the costs to our health are hard to ignore. Dr. van Tulleken’s insights highlight the powerful impact that reducing UPFs can have, potentially decreasing your risk of disease by 60%. Shifting to a diet of whole, minimally processed foods can seem challenging, but the benefits make it worth the effort.
Making small changes, like reading labels, choosing fresh ingredients, and preparing meals in advance, can pave the way to a healthier lifestyle. In the end, our health is a reflection of the choices we make every day. By opting for real, whole foods, you’re investing in a healthier, longer, and more fulfilling life.
