There are many different factors to think about when planning a diet. Some look at the calories, portion sizes, limiting sugar, etc. These factors are crucial to think about; however, skip over the idea of processed foods. Processed foods have been altered and changed from their original and natural state. Some examples of these foods are:

Processed foods

• Bread and cereal
• canned foods
• meat products
• cheese
• soda, juice, milk
• frozen foods

Ultra-processed foods Vs. Processed foods

Processed foods have been altered from their natural state through techniques like: cutting, washing, heating, adding nutrients, preservatives, flavors, or fats.

The National Library of Medicine states that “Ultra-processed foods include the fractioning of whole foods into substances, chemical modifications of these substances, assembly of unmodified and modified food substances, frequent use of cosmetic additives and sophisticated packaging.”

Many ultra-processed foods can even be mistaken for healthy ones.

Health Risks

A processed diet can lead to increased health risks including issues like:

• obesity
• heart disease
• cancer
• type 2 diabetes
• stroke
• etc.

This is due to added sugar, unhealthy fats, and high calories.

Psychological effects

The psychological effects that processed foods have are undeniable. Studies show that processed foods lead to overconsumption and temptation. Not only that but it can lead to depression and anxiety. This is due to the potential impact on gut microbiome and brain function. A study published in JAMA Network Open found that women who consumed the most ultra-processed food were 50% more likely to develop depression compared to those who consumed the least. 

Weight gain

A highly processed diet can affect mental and physical health. Ultra-processed foods are high in calories and low in nutrients and are designed to encourage overeating because they seem more appealing. They are also high in fat and calories, which can contribute heavily to weight gain (no pun intended). They are also low in nutrients and lack fiber and benefits.

Fiber is essential for your body, without it your body is not able to produce a hormone called “GLP-1”. The hormone is what regulates your body’s natural cycle. Fiber Can keep you fuller for long periods and less tempted to snack. This is why ultra-processed foods are linked to diabetes and obesity.

How can I tell what is ultra-processed?

According to the National Library of Medicine, a way to identify an ultra-processed food is to: “check to see if its list of ingredients contains at least one item characteristic of the NOVA ultra-processed food group… substances never or rarely used in kitchens (such as high-fructose corn syrup, hydrogenated or interesterified oils, and hydrolyzed proteins), or classes of additives designed to make the final product palatable or more appealing (such as flavors, flavor enhancers, colors, emulsifiers, emulsifying salts, sweeteners, thickeners, and anti-foaming, bulking, carbonating, foaming, gelling, and glazing agents).”

As we become more aware of the impacts of ultra-processed foods, the United States is under investigation for the foods and the increase in obesity. This observation gives the possibility of new dietary guidelines in 2025.

Sources:

Cross-sectional examination of ultra-processed food consumption and adverse mental health symptoms:

https://pubmed.ncbi.nlm.nih.gov/35899785/

Ultra-processed foods: what they are and how to identify them:

https://pubmed.ncbi.nlm.nih.gov/30744710/