The Impact of Ultra-Processed Foods on Health

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrially manufactured products composed largely of substances extracted from foods, such as oils, fats, sugars, starches, and proteins, or synthesised in laboratories, including artificial flavourings, colourings, emulsifiers, and preservatives. These foods undergo extensive processing, resulting in products that bear little resemblance to their natural origins. Common examples include sodas, sugary cereals, packaged snacks, instant noodles, and ready-to-eat meals.

While some level of food processing, like drying, fermenting, and canning, can preserve and even enhance nutritional value, ultra-processing goes a step further by stripping foods of essential nutrients and adding artificial components. This raises significant health concerns as these foods are often high in sugar, salt, unhealthy fats, and chemical additives.

The Rise of Ultra-Processed Foods in the Western Diet

In recent decades, ultra-processed foods have taken centre stage in Western diets. The convenience, long shelf life, and aggressive marketing of these products have led to their widespread adoption. As a result, UPFs now make up a large percentage of daily calorie intake in many Western countries.

Studies show a striking correlation between the rise in UPF consumption and the increase in non-communicable diseases such as obesity, cardiovascular diseases, and certain cancers. In the USA, 57.5% of daily caloric intake comes from UPFs, with a corresponding rise in obesity rates in recent decades [1]. In the UK, similar trends reveal that more than 56.8% of calories consumed come from UPFs, with 26% of the population now classified as obese. Research has found that higher consumption of UPFs is associated with a significant increase in the risk of heart disease and certain cancers. Specifically, a study found that a 10% increase in UPF consumption is associated with a 12% increase in the risk of cardiovascular disease and a 10% increase in the risk of all-cause mortality, including cancer-related deaths​.

The health implications of this trend are alarming. As UPFs dominate food choices, rates of chronic illnesses continue to escalate. High sugar content, excessive sodium, unhealthy fats, and lack of essential nutrients found in these foods contribute to a range of health problems, including hypertension, insulin resistance, and metabolic syndrome.

The Harms of Food Processing: Understanding the Breakdown

Not all processing is inherently harmful. However, the various types of processing that classify foods as ultra-processed introduce several health risks. Here’s a breakdown of common processing techniques and their associated harms.

Industrial Formulations of Oils, Fats, Sugars, and Starches

UPFs often include oils, fats, sugars, and starches that are extracted from natural foods, modified, and recombined into new products. Examples include hydrogenated oils, high-fructose corn syrup, and maltodextrin. These ingredients are high in calories but lack the fibre, vitamins, and minerals found in whole foods. Excessive consumption leads to weight gain, insulin resistance, and an increased risk of cardiovascular diseases.

• Hydrogenated Oils: Often used in margarine, baked goods, and fried foods, these oils contain trans fats that raise bad cholesterol (LDL) levels and lower good cholesterol (HDL), heightening the risk of heart disease.

• High-Fructose Corn Syrup (HFCS): Found in sodas, candies, and sauces, HFCS has been linked to obesity and metabolic syndrome due to its ability to spike blood sugar levels and promote fat storage.

  
  

Synthetic Additives and Preservatives

UPFs are loaded with artificial flavourings, colourings, emulsifiers, and preservatives to enhance taste, appearance, and shelf life. Although deemed safe for consumption in small amounts, the long-term health effects of these substances are still under study.

• Flavour Enhancers (e.g., MSG): Common in Savoury snacks, soups, and processed meats, flavour enhancers can overstimulate the brain's pleasure centres, leading to overeating and addiction to highly processed foods.

• Artificial Colourings: Used to make products visually appealing, these additives have been linked to behavioural issues in children and potential allergenic effects in some individuals.

• Emulsifiers (e.g., polysorbates, carrageenan): Present in products like ice cream and processed dairy, emulsifiers may disturb gut microbiota, leading to inflammation, and have been associated with increased risk of metabolic disorders.

Food Structuring

Processing techniques such as extrusion (used for making cereals and snacks) alter the physical and chemical properties of food ingredients. This process breaks down complex carbohydrates, making them easier to digest and absorb, resulting in rapid spikes in blood sugar levels. Furthermore, extruded foods often have added sugar and salt to enhance flavour, contributing to excessive calorie intake and poor metabolic health.

Lack of Nutrients

Ultra-processing significantly depletes foods of their natural fibre, vitamins, and minerals. Fibre, vital for digestive health, is often removed during the refinement process. Without adequate fibre, these foods are less satiating, leading to overconsumption and poor blood sugar regulation.

• High in Sugar: Most UPFs are loaded with added sugars that not only contribute to weight gain but also increase the risk of Type 2 diabetes. The excess sugar spikes insulin production, eventually causing insulin resistance and metabolic syndrome.

• Salt Overload: The high sodium content in many UPFs contributes to hypertension, a key risk factor for stroke and heart disease. Processed meats, canned soups, and snacks are notorious for their salt levels, making it difficult to maintain a healthy blood pressure.

How to Make Better Food Choices: A Smarter Approach

In today’s world, where ultra-processed foods dominate store shelves, making healthier decisions about what we eat is more critical than ever. However, it's not always easy to navigate complex ingredient lists or understand how certain foods might hinder your health goals. This is where having a tool that simplifies the process can be a game changer.

Prana makes it easier for users to assess the foods they consume. By providing detailed insights into the ingredients in everyday meals, Prana helps individuals make informed choices that align with their health objectives—whether that’s cutting back on sugar, avoiding harmful additives, or balancing their diet to support body composition goals.

What sets us apart is its ability to offer personalised advice. Instead of following generic guidelines, users receive tailored recommendations based on their unique health data, helping them transition away from ultra-processed foods and adopt healthier, whole-food alternatives. This proactive approach empowers users to make small, impactful changes that gradually transform their diet and well-being.

By integrating these insights into daily life, Prana helps users move from reactive health management—where problems are addressed after they arise—to a more preventive, informed approach. It’s about making better food choices, without the confusion, and feeling more confident about what goes on your plate.

References

[1] Rico-Campà, A., Martínez-González, M.A., Alvarez-Alvarez, I., et al. (2019) 'Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort study', BMC Medicine, 17, p. 58. Available at: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-019-1296-4 (Accessed: 14 October 2024).

[2] Pagliai, G., Dinu, M., Madarena, M.P., et al. (2022) 'Consumption of ultra-processed foods and health status: A systematic review and meta-analysis', European Journal of Public Health, 32(5), pp. 779–787. Available at: https://academic.oup.com/eurpub/article/32/5/779/6675536 (Accessed: 14 October 2024).

[3] Chen, X., Zhang, Z., Yang, H., et al. (2022) 'Associations of ultra-processed food consumption with cardiovascular disease risk and plasma biomarkers', BMC Medicine, 20, p. 252. Available at: https://doi.org/10.1186/s12916-022-02499-3.