We all know that ultraprocessed foods are not good for us, but did you know that younger individuals—specifically those ages 18 to 21—are more susceptible to them? A new study published by Virginia Tech reveals that a diet heavy in ultraprocessed foods can lead to a larger intake of calories, as well as an increased amount of eating when not hungry.
What are ultra-processed foods?
Ultra-processed foods, also known as UPFs, are defined as products that have “no or relatively small amounts of minimally processed foods,” and that also have “cosmetic additives – flavours and colors.” This definition was created by researchers at the University of São Paulo in 2009, and is part of the NOVA food classification system. Over half the diet of people in the United States currently consists of UPFs, according to The Guardian.
Why are ultra-processed foods bad?
Three papers published last week in The Lancet demonstrated that UPFs harm nearly every major organ in our body, as well as lead to numerous health conditions such as diabetes, heart disease, depression, and premature death. However, there is no consensus about what exactly makes UPFs harmful.
A study published by researchers at Virginia Tech has also revealed that, compared to their older peers, young adults between the ages of 18 and 21 are more susceptible to eating a greater amount of calories and eating when not hungry after a 2-week diet that consisted of 81% UPFs, compared to one with no UPFs. This study, again, shows no clear cause of why UPFs have this effect. However, it may be due to the specific developmental period individuals are going through at the ages of 18 to 21.
Because of the increasing scrutiny on UPFs, people are pushing for greater regulations on them. Some are even considering taking an approach similar to that of the global campaign against tobacco, which would involve placing taxes, warning labels, and bans on the marketing of UPFs. Both labeling and taxing have been successful at reducing the sale of ultraprocessed products in other countries, and could potentially prove beneficial in the United States.
The Make America Healthy Again (MAHA) movement is no stranger to UPFs and has been growing nationwide. There has also been growing support for regulations on dyes, chemical additives, highly processed foods, and added sugars, according to ABC News.
However, companies that produce and profit from UPFs have lobbied to stop the regulation of their products. Critics of UPF regulation have also pointed out that not all UPFs are unhealthy.
Some UPFs are better than others and can even be healthy. For example, while ultra-processed canned vegetables may not be considered as healthy as fresh vegetables, they still hold nutrients that make them somewhat healthy. The definition of UPFs also does not classify whether they are, in the whole, healthy or not, leaving room for individual product differences.
UPFs also usually have a longer shelf life and are considerably cheaper than minimally processed food, making them a great option for low-income families. Since completely ridding the world of UPFs might take away an important food source from this population, it is important that unequal access to fresh food be addressed alongside the problem of UPFs.
What can you do?
In the end, more research is needed to understand the effects of consuming a high UPF diet and the reasons behind why UPFs harm our health. This research will need to be rigorous and, because of that, it will take time. Until then, here are some ways you can navigate your diet in order to make healthier choices.
One way is to learn how to identify UPFs. These are often foods with long and unfamiliar ingredient names. There are also apps that you can use to scan barcodes or take pictures of your food in order to help you identify what is considered ultraprocessed, though they may not always be the most accurate. On a larger level, you could also campaign your school to make a certain percentage of the food served in cafeterias not ultraprocessed.
Even with these tips, it is important to understand that not all UPFs are created equal. If you must buy UPFs, look for those that have few unfamiliar ingredients and seem close to the original product they are trying to represent.
While the abundance of UPFs may be hard to swallow, it is important that we make the right decisions for our health, even when regulations have yet to catch up. It’s time for our consumption of harmful UPFs to be food for just thought.
