Processed foods have been part of our diet for millions of years, starting when early humans first cooked meat over open fires. As we evolved, so did our food processing techniques, making food safer, tastier, and able to last longer.
What Are Ultraprocessed Foods (UPFs)?
Nowadays, we have a new type of processed food: ultraprocessed foods (UPFs). While these foods are convenient and often cheaper, they come with a downside—they can be quite unhealthy. UPFs are usually packed with calories, sugar, fat, salt, and many additives. Recent studies suggest that eating too many UPFs can lead to various health problems.
Why UPFs Are Everywhere
The term "UPF" was coined in 2009 by Brazilian nutritionist Carlos Monteiro. He and his team created the NOVA classification system, which sorts foods into four groups based on how processed they are:
Unprocessed or Minimally Processed Foods: Fresh fruits and vegetables.
Processed Culinary Ingredients: Oils, butter, sugar.
Processed Foods: Canned vegetables, cheeses, fresh bread.
Ultraprocessed Foods (UPFs): Sugary drinks, instant noodles, packaged snacks.
UPFs are made using industrial processes and often contain many additives to extend their shelf life. Think of sugary drinks, packaged snacks, and flavored yogurts.
Concerns About UPFs
Despite their convenience, UPFs are under scrutiny. For example, a 2022 debate highlighted some flaws in the NOVA system, pointing out that it can be confusing and might even classify healthy plant-based burgers as UPFs.
The Rise of UPFs
UPFs are becoming a bigger part of our diets worldwide. In the U.S. and the U.K., adults get over half of their daily calories from UPFs. For kids, this number can be even higher. Studies show that from 1999 to 2018, the percentage of calories kids get from UPFs rose significantly.
Health Risks of UPFs
UPFs and Weight Gain: Eating UPFs has been linked to weight gain. A study from 2019 found that people eating a UPF diet consumed about 500 more calories per day and gained around 2 pounds in two weeks.
UPFs and Children: Pregnant women who eat a lot of UPFs may have children with a higher risk of being overweight. Kids who consume many UPFs may also face health issues related to metabolism.
UPFs and Diabetes: Certain UPFs are linked to a higher risk of type 2 diabetes, which can lead to other health problems like liver disease.
UPFs and Gut Health
UPFs might also affect our digestive health. Studies have shown that additives in UPFs can harm the gut by increasing inflammation and affecting the gut microbiome.
Inflammatory Bowel Disease (IBD): The prevalence of IBD, which includes Crohn’s disease and ulcerative colitis, has increased. High UPF consumption has been linked to a higher risk of developing IBD.
UPFs and Cancer
Eating many UPFs has been associated with an increased risk of various cancers, including colorectal and pancreatic cancers. However, switching to less processed foods can lower this risk.
Helping Patients Reduce UPF Intake
Clinicians can support patients in reducing UPF intake by offering practical advice and promoting healthier food choices. Policies such as taxes on UPFs and clear labeling can also help steer people toward better dietary habits.
Addiction to UPFs: Some UPFs can be addictive, with their high sugar and fat content triggering dopamine releases similar to nicotine. This makes it challenging to cut back on these foods, but awareness and gradual changes can make a big difference.
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