The Lowdown on Ultra processed Foods
From Director of Health Alex Maples
NOVA Classification:
Group 1: Unprocessed or minimally processed foods (e.g., fruits, vegetables, rice, fresh meat).
Group 2: Processed culinary ingredients (e.g., oils, sugar, salt, butter).
Group 3: Foods made by combining foods from groups 1 & 2
Group 4: Ultra-processed foods: Industrially formulated products with five or more ingredients, often including additives (e.g., preservatives, emulsifiers, artificial flavors, colors) and high levels of sugar, salt, unhealthy fats, or refined carbohydrates. These undergo extensive processing, like hydrogenation or extrusion.
The Bliss Point
A term used in the food industry to describe the optimal combination of sugar, fat, and salt in a product that maximizes sensory pleasure and encourages repeated consumption. It’s a scientifically engineered balance designed to make ultra-processed foods irresistibly palatable, triggering the brain’s reward system and fostering cravings.
How to Identify Problematic Processed Foods
Read labels: Look for long ingredient lists with unrecognizable additives, high sugar (>10g/serving), or sodium (>400mg/serving).
Check for ultra-processed markers: Artificial flavors, colors, emulsifiers, or stabilizers.
Portion control: Even “healthy” processed foods (e.g., granola bars) can be calorie-dense.
G.R.A.S. (Generally Regarded As Safe)
In the US substances added to food to bypass premarket FDA approval if deemed safe by experts or based on pre-1958 use. Companies can self-affirm GRAS status without notifying the FDA or voluntarily submit a GRAS notice for FDA review, which responds within 180–270 days. This contrasts with the EU, where all food additives require mandatory premarket authorization by EFSA and the European Commission, with no self-affirmation option. Basically in the US we bias towards self-affirmation if a food isn’t overtly dangerous; in Europe there is a burden to prove safety.
Kevin Hall’s 2019 Study
A randomized controlled trial at the NIH Clinical Center involving 20 healthy adults. Participants lived in a controlled environment for 28 days, eating either an ultra-processed or minimally processed diet for two weeks each in random order. Diets were matched for calories, sugar, fat, sodium, fiber, and macronutrients, and participants could eat as much or as little as they wanted.
Key Findings:
On the ultra-processed diet (e.g., bagels, canned ravioli, hot dogs), participants consumed ~500 more calories per day, gained ~0.9 kg (2 lbs), and increased body fat in 2 weeks.
On the unprocessed diet (e.g., oatmeal, grilled chicken, fresh vegetables), they ate fewer calories, lost ~0.9 kg, and reduced body fat in 2 weeks.
Ultra-processed foods led to faster eating and higher energy density, possibly contributing to overeating. Hormonal changes (e.g., higher PYY, lower ghrelin on unprocessed diets) may also suppress appetite.
Ultra Processed Food Addiction
Refers to a compulsive pattern of consuming highly palatable, industrially manufactured foods that are typically high in sugar, fat, salt, and artificial additives. These foods, like sugary drinks, fast food, packaged snacks, and ready meals, are designed to be hyper-palatable, triggering reward systems in the brain similar to addictive substances.
