Many people are aware of the negative health effects associated with diets high in ultraprocessed foods. These foods have been linked to various health issues, including obesity, diabetes, cardiovascular disease, cancer, depression, cognitive decline, and even an increased risk of early death.
Ultraprocessed foods, as defined by the NOVA Food Classification system, contain ingredients not typically found in a home kitchen, such as specific nutrients, flavor enhancers, additives, and stabilizers. They are often produced using industrial processes that home cooks can’t replicate, such as extrusion and molding.
Despite their health risks, ultraprocessed foods are widely consumed in the U.S. due to their convenience, affordability, and addictive flavors. From cheese puffs to frozen pizzas and sugary sodas, these products make up as much as 70% of the U.S. food supply.
However, researchers are still working to understand the exact reasons why these foods are harmful. Some studies focus on the chemicals, additives, and flavorings that might negatively interact with our microbiomes or immune systems. Others consider whether ultraprocessed foods contribute to weight gain, which is associated with obesity-related diseases like diabetes and cardiovascular problems.
Dr. Kevin Hall, a section chief at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), is leading the charge in this research. His team conducted a pivotal 2019 study showing that people who consumed ultraprocessed foods ate, on average, 500 more calories daily than those on a minimally processed diet with similar nutritional content.
Currently, Hall’s team is conducting another study to explore the mechanisms that drive overeating. Hall hypothesizes that ultraprocessed foods are more “energy-dense” and “hyper-palatable,” which encourages overeating.
“Energy density refers to how many calories are packed into each gram of food,” Hall explained in an interview. “Ultraprocessed foods tend to have more calories per gram because they are often stripped of water, which helps them stay shelf-stable.”
The concept of “hyper-palatability” refers to the carefully balanced combination of salt, sugar, fat, and carbs that makes ultraprocessed foods particularly appealing and difficult to resist. According to Hall, this combination triggers pleasure centers in the brain, making us more likely to overeat.
Hall’s new study involves 36 participants who will rotate through four different diets. These diets vary in terms of how energy-dense and hyper-palatable the foods are. The goal is to determine whether an ultraprocessed diet can still lead to overeating and associated health effects when it’s less energy-dense or not as hyper-palatable.
While Hall and others focus on the harmful effects of ultraprocessed foods, not everyone agrees that they are inherently bad for health. The Consumer Brands Association (CBA), which represents U.S. manufacturers of consumer packaged goods, argues that ultraprocessed foods can be nutritious and safe, as they adhere to FDA safety standards.
“There is no universal definition of ultraprocessed foods, and attempting to demonize them based solely on their processing overlooks their full nutritional value,” said Sarah Gallo, senior vice president of product policy at CBA.
The Chemistry of Hyper-Palatability
Dr. Tera Fazzino, an associate professor of psychology at the University of Kansas, has conducted significant research into the concept of hyper-palatable foods. These foods are engineered to combine fat, sugar, sodium, and carbohydrates in ways that aren’t typically found in nature. Fazzino’s studies show that these combinations activate the brain’s reward system, making us want to keep eating.
“Hyper-palatable foods are particularly addictive because they engage the brain’s opioid receptors and dopamine pathways, making them highly reinforcing,” Fazzino explained. “Once we start eating them, it’s hard to stop.”
Fazzino’s research identifies three main categories of hyper-palatable foods: those with high fat and sodium (such as meat dishes), high fat and sugar (like desserts), and high starchy carbs and sodium (like snacks and pretzels). These foods are crafted to create a pleasurable experience that encourages us to overeat.
“Whole foods, like fruits and vegetables, don’t create the same euphoric experience,” she said. “But ultraprocessed, hyper-palatable foods hijack our natural reward systems, leading to overeating.”
Unfortunately, these foods have become a dominant part of the U.S. food supply. A 2023 study by Fazzino showed that ultraprocessed, hyper-palatable, and high-energy-dense foods have significantly increased in prevalence since 1988.
Managing Hyper-Palatability
Fazzino offers five strategies to help people reduce their intake of ultraprocessed, hyper-palatable foods:
Develop Awareness: Pay attention to how certain foods make you feel while eating them. Do you crave more even before finishing a bag of chips? Whole foods like fruits and vegetables won’t trigger the same cravings.
Eat More Whole Foods: Incorporate more natural, minimally processed foods into your diet. These foods often contain only one type of nutrient that contributes to their flavor, and they generally help you feel full without overeating.
Be Mindful of Sodium: Many processed foods, especially snacks and frozen meals, contain high levels of sodium, which can enhance their hyper-palatability. Look for lower-sodium alternatives when shopping.
Avoid Certain Labels: Be cautious with foods labeled “diet,” “reduced fat,” or “lean.” These products often contain additives or sugar to compensate for flavor lost during processing, making them more addictive.
Practice Moderation: When cooking at home, use less salt, fat, and sugar in your meals to reduce the likelihood of creating hyper-palatable dishes.
As the prevalence of ultraprocessed foods continues to rise, it is crucial to be mindful of how these foods affect our health and make conscious decisions to limit their consumption.
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