Ultra Processed Foods are delicious, moreish but so so naughty

Ultra Processed Foods (UPFs): Why they’re so hard to stop eating

A FAMILIAR SCENE?

…8PM fast approaching and the urge for a delicious treat appears.

And by delicious treat, I mean a sharing bag of Doritos.

However, could this late night snack be ruining sleep, impacting mood and be detrimental to health?

(spoiler: yes)

Why?

Because these sorts of foods are UPFs.

WTF ARE UPFs

Dr Chris van Tulleken, writer of Ultra Processed People, defines UPFs as:

“If it's wrapped in plastic and it contains at least one ingredient that you don't typically find in a domestic kitchen, then it's ultra-processed food.” 

So, are Dorito’s safe?

That’s a strong no.

I barely have salt in my kitchen let alone Disodium 5’-ribonucleotides.

If you have no idea what a labelled ingredient is, that food is likely a UPF.

A THOUGHT EXPERIMENT

Imagine the first bite of a bag of Dorito’s.

Following that first bite, is the immediate thought “oh, that was enough, I feel satisified and will eat no more.”

Yeah, I thought not. You likely want to eat them all.

This is because UPFs are not real foods and have been engineered in a lab on an industrial scale to manipulate appetite and consumption.

They are softer, slicker, saltier, and sweeter than whole foods, enticing us to consume more.

THE PROBLEM

These “foods” are marketed as snacks or treats but by design, many people do not consume them as such.

In fact, over half the caloric intake in adults across the UK and US comes from UPFs.

This is problematic when over-consumption can cause:

• Obesity: Ultra-processed foods (UPFs) are often high in sugar and unhealthy fats, leading to overconsumption.

• Cancer: UPFs contain artificial additives and preservatives that may increase the risk of certain cancers by promoting cellular damage and inflammation.

• Type-2 Diabetes: High levels of refined sugars and low-quality carbohydrates in UPFs cause blood sugar spikes and insulin resistance.

and… depression, anxiety, constipation, inflammation, lethargy and sleep disturbances.

Another problem with UPFs is that the impact is not immediate. You don’t eat one biscuit and develop type-2 diabetes.

It happens over years, sneaking up on you before it’s too late.

The consequences are less visceral and therefore so is the motivation to stop.

This is unlike alcohol for instance where each day after consuming it you feel like death.

A strong incentive not to repeat that behaviour…

SO WHAT?

I’m not saying to never enjoy these delicious treats again, I often indulge them myself, just be aware of the impact.

Check the ingredients of your foods, you might be surprised by how many are ultra-processed.

Such foods should be consumed rarely with whole and minimally processed foods making up the majority of a healthy diet.

Making this one change to your lifestyle can greatly improve how you feel day to day.

Why not try it for a week and see the difference?

PLEASE NOTE

I research each topic thoroughly before sending each newsletter. However the science is ever-evolving. The information, at the time of sending, was accurate to the best of my knowledge.

The information contained in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any changes to your lifestyle, including on the subject discussed here.

Sources:

Zoe Podcast with Chris Van Tulleken

Ultra Processed People by Chris Van Tulleken