There is barely a day that goes by when someone on Linked In, X or Tik Tok aren’t talking about Ultra Processed food (UPF). Dr Peter McCullough, Mark Hyman, MD. R.F Kennedy junior, and Bryan Ardis are all very vocal, and with good cause.
As I read “ Ultra-Processed People” by Chris Van Tulleken, frankly I am appalled at the lengths so-called food companies will go to incite us to eat their food products, but more importantly deliberately process foods so that they become addictive through manufacturing processes such as changing the texture so that we don’t have to chew the food much before it disappears down our throats, deliberately interfering with the human body’s inbuilt system of satiety, thus losing the barometer that informs us that we have eaten sufficient and therefore to self-regulate, as well as adding substances that drive addictive tendencies. Does this ring bells when you think about or even notice in yourself and family, 1) how much you eat and 2) weight gain despite being active? It is all in the processing and how UPF “foods” behave in the human body.
We know that some people carry the obesity gene. Does it need to be expressed, of course not, but it likely means that those people need to be more careful around what they eat, how and when they eat, making them more susceptible to UPF’s.
In some ways there is an argument for processed foods, for example manufacturing ice cream in the 1850’s was started as a way to use waste milk caused by over-production, that would otherwise have gone to waste. The ice cream making process not only extends the shelf life of fresh milk, but also puts something that would have gone to waste to good use. Processing not only re-purposes waste foods, but also adds to the cheapness or perceived value for money of the end product, making it more attract when shopping, to our pocket. What could go wrong?
Zooming in on “gums” that appear in many products including ice cream: guar gum (E412), locust bean gum (E410), carrageenan (E407), xanthan gum (E415) and alginate (E400) a widely used substance from brown algae or seaweed that causes gelation in ingredients. Xanthan gum is a bacterial exudate or pus that bacteria produce to enable them to cling to a surface, for example accumulated gunk in your dishwasher filter or around the side of the doors. Recent studies, indicate that carrageenan, a substance extracted from red seaweed/algae interferes and causes inflammation that leads to damage to the intestinal lining, causes ulcers and inflammatory bowel disease as well as possibly interfering with sugar metabolism affecting blood sugar levels negatively. https://alphagalinformation.org/carageenan for more information on how this product is used in the food and drinks industry.) There is barely a processed food that does not contain carrageenan if that food has undergone some level of processing.
Gums essentially replace more expensive ingredients, while also extending the shelf life of the product. Ever wondered why your perfectly sliced white or brown bread lasts weeks without changing the freshness? Gums enabled improvements in texture of low-fat and zero-fat products. I’m sure I could dig out more info on the other additives, but the main point I am making is that UPF foods after processing with and addition of other ingredients, change the structure and are no longer natural food that the human body recognises.
Ashley Gearhardt, an associate professor of psychology at the University of Michigan in several research papers has written, that there are parallels between UPF and addictive substances. Her main findings to date:
• “UPF is consistently associated with higher scores on food addiction compared to real, natural food.
• UPF seems to be more addictive than illegal drugs.
• The speed of delivery is strongly associated with addiction and addictive potential. This relates to the softness that enables faster consumption than real foods providing the “reward” much faster.
• Despite negative consequences, people report similar addictive tendencies with UPF as alcohol, drugs and other addictive substances, and find it very difficult to cut down on consumption.
• Neuroimaging shows that UPF engages brain regions related to reward and motivation as do other addictive substances, showing patters of dysfunction in the reward pathways.”
When understanding the extent to which foods are processed, it leads us to the question as to whether the sugar content of many of these products is the main cause of chronic escalation in obesity especially in the western world. Is it really all about the sugar? Regarding the escalation in childhood dental caries, the answer is probably yes. Contribution to weight gain when combined with lack of movement, probably but not the sole reason, as it now seems that additives and processing plays a massive part. As for the addictive nature, again sugar appears to be not the sole reason. According to Ashley Gearhardt’s research, UPF plays a major role especially when someone is consuming large quantities. Whatever the studies, surely these indicators are already enough to encourage us all to eat food in the most natural form possible.
With rising costs, combined with lack of education around the damage UPF is doing, many have little choice to feed themselves and their families with these foods. As a child, I grew up on cheaper cuts of meat: neck of mutton, belly pork, stewing beef kidneys, hearts and the like. There is no instant cooking of these cuts, they need slow and long cooking, but require little preparation to put in a slow cooker to cook all day to be ready when you and the kids come home. Nutritious, simple and tasty. These cuts are not available in supermarkets, your butcher is where to find them.
In the past and up to the present day the food industry is extremely active in marketing messages they put out to influence the way we eat. For example, eating low fat foods, meat cuts that are leaner and as it happens, in most cases, more expensive cuts of meat that many can’t afford driving choice to UPF, ready microwave meals, fast foods and the like. It’s not about the health of the nation, but money! The simple bottom line.
Some simple, cost-effective steps to eating healthily and not relying on UPF food:
• Eat seasonal foods. This especially applies to fruit and vegetables. Avoid foods that are out of season. They unlikely see the sun, have travelled miles, have been picked before ripe and spent much time under refrigeration, before getting to your plate and are expensive. Nutritional value?
• Buy meat, if you eat meat from the butcher, ask for the cheaper cuts to make healthy, wholesome stews and casseroles, as well as bone broth. Meat from the local butcher might appear more expensive, but you will get a higher yield on cooking as the meat has not been injected with water and possibly other substances.
• Plan meals for the week so that you only buy what you need, avoiding food waste.
• Use up left-over foods by adding to or inventing new dishes the next day.
• Batch cook and add portions to the freezer to take out as needed.
• Look for cheaper, natural products and create your own dishes. Jamie Oliver has created many meals to meet a frugal budget, You tube and such like provides a plethora of recipes that are quick, easy and delicious.
• Experiment and have fun creating tasty meals.
• If a food product has more than 5 ingredients listed, put it back on the shelf.
• Avoid convenience packed sliced meats and cheeses as they may have a coating agent to extend shelf life.
Adopting some forethought, a little discipline when buying foods and some planning to put these actions into practice will become easier over time as your body starts to crave healthy, colourful, natural foods. Not only this, eating a nutritionally rich, varied diet with people you love to be with will:
• Reduce the risk of chronic disease
• Increase your levels of energy
• Improve mood and brain health
• Optimise health and function
• Increase enjoyment around food.
As Hippocrates once said: “Let food by thy medicine and medicine by thy food.”
References:
https://www.mdpi.com/2072-6643/16/11/1780
https://www.diabetes.co.uk/news/2024/nov/chemical-in-ultra-processed-foo....
https://alphagalinformation.org/carageenan
https://www.food.gov.uk/business-guidance/approved-additives-and-e-numbers
Ultra-Processed People, Chris van Tulleken
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