The controversy around ultra processed foods is top of mind for many consumers right now. With the United States Dietary Guidelines Advisory Committee (DGAC) recently stating there is “limited evidence” that ultra-processed foods consumption is associated with “greater adiposity and risk of overweight/obesity”. They indicated more research is needed to make specific recommendations for ultra-processed foods intake. As a dietitian, I can 100% say that avoiding ultra-processed food when possible is in everyone’s best interest. Unfortunately, it has become an addiction in society overtime. I received my masters of public health and know the struggles of lower socioeconomic status relative to food access, but I also know it is possible to limit ultra-processed foods no matter our situation.
The Daily Mail recently published an article with a headline stating “Ultra-processed foods do NOT cause obesity, says US government’s top diet advisors in bombshell review of current evidence:’Studies have been biased” As a registered dietitian who has worked with so many people on improving their health, while losing weight in the meantime, this is blatantly not true. The research has not caught up with reality with the healthcare professionals working in the trenches doing the actual work.
What are Ultra-Processed Foods?
So lets get back to the basics and explain what ultra-processed foods are. Ultimately, the NOVA food classification system is what classifies ultra-processed foods. Most foods are processed to some degrees, such as frozen berries, canned fish or olive oil because they undergo a process such as canning, freezing or fermenting. Ultra-processed foods are another layer that are food-like substances that were designed in a lab and/or use chemically derived ingredients like dyes or flavorings. They contain refined oils, added sugar, additives, sweetened with high fructose syrup, saturated fats and refined grains. “The public health nutrition advice of NOVA is that ultra-processed foods should be avoided to achieve improvements in nutrient intakes with an emphasis on fat, sugar, and salt.”
Ultra-processed foods may be more addictive than smoking. Evidence shows that people find foods high in refined carbohydrates and added fats to be highly rewarding and appealing in ways similar to nicotine. Chemists at big food companies have discovered how to make your food so addictively good, so you crave it. It is a fascinating multifaceted physiological process working in conjunction with your smell, and taste bud sensations of sweet, bitter, sour, salty and umami. Once the chemists find a flavor profile they construct with various chemicals to replicate. Ultra-processed foods on the market now are various sodas ranging from Mountain Dew to Pepsi, conventional breakfast cereals, chips like Doritos, and sweets found in boxes, like Twinkies or Pop tarts.
Why are Ultra-Processed Foods Bad For You?
Despite the government’s current direction on ultra-processed foods, I have found them to be undoubtedly one of the most significant contributors to many chronic illnesses – mental health, autoimmune diseases and excessive weight in my patients. While I do believe behavior plays a part in this, I do think majority of ones diet should represent whole foods vs ultra-processed foods for overall health. We need to get back to the basics and eating whole foods to optimize our nutrition and fuel our bodies.
It was found the 60% of adults calories in the US come from ultra-processed foods and 70% for children! A 2019 study showed evidence that ultra-processed foods increased the risk for weight gain in a very precise lab restricted study. This study compared weight gain between a cohort people consuming whole food focused meals vs ultra-processed meals and you guessed it. Guess who gained weight over a two-week period? Yup, the ultra-processed food cohort.
Not only that, ultra-processed foods completely throws off your gut microbiome and increase risk of cancer. Check out another blog of mine to improve your gut microbiome diversity using fiber (not found in ultra-processed foods) here.
How To Overcome Your Ultra-Processed Food Addiction
- Reprogram Your Taste Buds
- Meal prep for success and cook at home
- Fuel Your Body Consistently During the Day
- Practice Mindful Eating & Movement
- Satisfy sweet cravings with nutrient dense options
- Give yourself grace if you eat a small amount of ultra-processed foods
1. Reprogram Your Taste Buds
Make a choice to challenge yourself to remove ultra-processed foods, sugar and artificial sweeteners from your diet for 2-3 weeks. This will help reprogram your taste buds to readjust to more natural flavors in foods and help you tune into your body’s hunger satiety cues that are suppressed with less whole foods added into ones diet. Make it a practice to envision how you will feel or look after the two -three week period to keep you motivated during trying times!
2. Meal prep for success and cook at home
I believe the reason ultra-processed foods are found in most US households is due to convenience as we balance life, work and social life. By taking a few hours out of your Sunday to grocery shop and meal prep using whole foods, this can not only save you money, but you will also have better control over ingredients used. Maybe hit up the Farmers Market for whole food options with less temptation of ultra-processed foods staring at you in the face at the grocery store.
3. Fuel Your Body Consistently During the Day
Fueling your body throughout the day, will not only help you regulate your blood sugar (stop the rollercoaster of ups/downs, but also help you feel satiated to avoid the temptation to grab ultra-processed foods later in the day. Breakfast is the most important meal of the day, so start strong with protein and fiber from whole foods for less cravings during the day.
Oh and lets not forget about hydration as this helps reduce sugar cravings as well.
4. Practice Mindful Eating & Movement
Mindful eating is such a powerful tool for so many reasons and I highly recommend this approach to all my patients, especially to foster a positive healthy relationship with food. The key is to want to make a food choice that makes you feel good. Feel strong. Feel at peace. And in control of your destiny. A few common mindful eating practices include:
- Do a brief breathing session before you start eating to activate your parasympathetic nervous system (its called rest & digest for a reason!) I personally practice alternate nostril breathing for 5 minutes.
- Set aside 20 minutes to eat your meal with no distractions, such as TV or phone.
- Chew your food well and slow – 20 times to help with digestion
- Engage in your sense while eating – notice the smells, texture and flavors of the food.
- Listen to your body for hunger and fullness cues.
- Become aware of your meal without judgement.
Mindful movement will help you relax and connect with your body. It is found to help you feel more present and in control of cravings as you are more centered. Practices such as yoga, pilates and actively chanting or breathework will stimulate your vagus nerve to promote calmness in your body, resulting in less cravings for ultra-processed foods. Plus, exercise will stimulate dopamine receptors just like ultra-processed foods!
5. Satisfy sweet cravings with nutrient dense options
If you are craving a sweet treat, opt for a healthier option. Some ideas include fruit paired with nuts and/or cheese, dark chocolate (at least >70%) with nuts or mixed berries with heavy whipping cream and nut butter. Functional foods are my fav! Who says healthy foods cant bring you joy?
Avoid artificial sweeteners if you can, as they are sweeter than sugar and typically induce sugar cravings. AND they do not do your gut health any favors.
6. Give yourself grace if you eat a small amount of ultra-processed foods
Yes, ultra-processed foods are not healthy for you, but chances are you have been eating them daily for quite some time. Give yourself grace as you slowly ween off ultra-processed foods! Progress over perfection all day. This process takes time. Too restrictive approaches can lead to binges.
My motto with my patients is “1% better everyday and you are doing ok!”
Key Takeaways
In summary, it is no secret the ultra-processed foods are not good for your health, yet they are everywhere you look at the grocery store. Until the Dietary Guidelines catches up, just know that it is possible to break the addiction to ultra-processed foods. Top ideas include: Reprogramming your taste buds, prepping your meals, fueling your body consistently during the day, practicing mindful eating & movement, satisfying sweet cravings with nutritionally dense options and lastly giving yourself grace if you eat a small amount of ultra-processed foods.
After trying these lifestyle changes and you are still experiencing cravings, you could consider additional reasons for enhanced cravings, such as nutrient deficiencies or yeast/bacteria overgrowth. This is something you can address with your functional medicine dietitian.
This article is for general informational purposes only and not intended for medical intervention. Please consult with your doctor or dietitian before making any diet or lifestyle modifications.
Amy is a Functional Medicine Registered Dietitian (RDN), as well as a Nutrition & Wellness Communications Consultant with many years of marketing experience and her Master of Public Health degree (MPH). She is passionate about transforming our broken healthcare system and getting to the root cause of symptoms not putting bandaids on them.