Overview
This lecture explains what processed and ultraprocessed foods are, their effects on health, and why they're so prevalent in the modern diet.
Types of Food Processing
- Food processing ranges from simple actions like chopping to complex chemical changes.
- Minimally processed foods (MPFs) undergo little change, mostly physical (e.g., slicing, cooking).
- Processed foods are altered from their natural state with chemicals or additives (e.g., bacon, prepackaged smoothies).
- Ultraprocessed foods (UPFs) contain many synthetic ingredients and additives (e.g., Cheetos, instant noodles, soda).
Reasons for Food Processing
- Processing can improve nutrition (e.g., cooking increases nutrient availability).
- It can make food safer (e.g., pasteurization, salt preservation, freeze-drying).
- Fortification adds nutrients to food (e.g., vitamin D in milk, iodine in salt).
- UPFs are manufactured for profitability, convenience, longer shelf life, and taste.
Health Risks of Ultraprocessed Foods
- UPFs are correlated with hypertension, kidney disease, depression, poor sleep, cancers, premature aging, cardiovascular disease, type 2 diabetes, obesity, and higher mortality.
- Most evidence is correlational, not causal, due to possible confounding factors.
- Animal studies show UPFs can decrease bone density, slow growth, cause fatty liver, weight gain, gut inflammation, and brain metabolism changes.
- Some food additives in UPFs are linked to gut inflammation and carcinogenic effects in rodents.
Addictive Qualities of UPFs
- UPFs may cause addictive behaviors, including cravings and loss of control.
- High consumption can alter dopamine sensitivity and lead to withdrawal symptoms.
- Food companies have applied addiction-enhancing techniques similar to those used by tobacco companies.
Consumption and Recommendations
- Over half of the average American diet comes from UPFs.
- Moderation is advised, with a preference for less processed foods.
- More research is needed to clarify the health impacts of UPFs.
Key Terms & Definitions
- Minimally Processed Foods (MPFs) — Foods altered physically but not chemically, retaining most of their natural properties.
- Processed Foods — Foods altered from their natural state using chemicals and additives for preservation or flavor.
- Ultraprocessed Foods (UPFs) — Foods with many synthetic ingredients, additives, and industrial processing.
- Fortification — The process of adding nutrients to foods to improve their nutritional value.
- Correlation — A relationship between two variables, not implying one causes the other.
Action Items / Next Steps
- Be mindful of how many UPFs you consume.
- Opt for less processed foods when possible for better health.
- Consult reliable health professionals for dietary advice.
- Stay updated on new research about food processing and health.