Are you struggling to resist foods carefully engineered to trigger your brain’s reward system?

Ultra-processed foods (UPF) have been engineered to be not only addictive but easy to get, causing addictive behaviours that affect personal and global health. For manufacturers, UPFs are made using the cheapest of ingredients, often laden with sugar, salt and questionable chemicals to trick your senses and want more.

It is not surprising that global human health has deteriorated since UPFs were first introduced. Once considered treats, UPFs now make up to 75% of a chopping basket; however, for many, UPFs are the only items on their menus.

UPFs: Engineered for Overeating

1. How UPFs are Engineered

Ultra-processed foods are meticulously designed to be addictive, influencing taste perception and disrupting natural satiety signals, so we can’t get enough of them.

If you look at the label of any UPFs, the first ingredient is very often sugar, followed by many unpronounceable ingredients or terms that are cleverly used to regroup questionable ingredients. Those include “flavours” and “seasoning.”

Why would these products be designed to be addictive you may ask?

The answer could not be simpler: by creating addictive products, manufacturers can sell you more of those and make as much money as possible from you. NOTHING ELSE!

If you get sick because you eat too much of those, then the pharma industry will only be too happy to sell you a drug, or several, so you can continue to consume those products as if your health and quality of life didn’t matter. Think statins, PPIs and antacids, the highest-selling drugs making 100s of billions each year! Here are not included painkillers and we now know how addictive those are too.

2. Global Impact of UPFs

UPF addiction not only affects personal health but also has global consequences. With processed food sales reaching over $2 trillion worldwide, manufacturers have no intention of balancing corporate profits with health and environmental impacts.

As of my last knowledge update in January 2022, I don't have access to real-time data or specific statistics on the global impact of ultra-processed foods (UPFs) on health and economies. However, I can provide general insights based on trends observed up to that point.

• Health Impact:

  • Rising Chronic Diseases: The consumption of UPFs has been associated with a higher risk of chronic diseases such as obesity, cardiovascular diseases, type 2 diabetes, and certain cancers.

  • Obesity pandemic: There is a correlation between the increased availability and consumption of UPFs and the global obesity pandemic, especially in developed countries.

  • Nutrient Deficiency: UPFs often lack essential nutrients, leading to imbalances in nutritional intake and contributing to various health issues. If it wasn’t enough, most health-supporting compounds, such as fibre and key vitamins are either removed or destroyed from the extreme processing.

  • Addictive Behaviors: Studies have suggested a link between UPFs and addictive eating behaviours, which can further contribute to overconsumption and associated health problems.

• Economic Impact:

  • Healthcare Costs: The rise in diet-related chronic diseases linked to UPF consumption puts a significant financial burden on healthcare systems globally.

  • Product Sales: The food industry, including UPFs, has experienced substantial growth, with global sales reaching trillions of dollars. The economic impact is evident in the profitability of food corporations within this sector. Since multinational conglomerates often avoid tax, there is little your addictions fuel the economy (unless it is paying for VAT).

• Lost Productivity: Poor health due to UPF-related issues can lead to decreased productivity in the workforce, impacting economies on a broader scale. Additionally, UPFs contain large amounts of sugar and refined carbohydrates which dramatically impact blood sugar levels, leading to dips and crashes in energy, affecting concentration and productivity.

• Food Industry Influence: The food industry's economic power can influence agricultural practices, shaping food supply chains, and potentially affecting overall economic stability. For example, McDonald’s chips. You may want to investigate the type of potatoes these are made and their impact on agriculture and your health.

• Global Trends:

  • Urbanisation: The shift towards urban lifestyles often corresponds with increased consumption of convenient and processed foods, including UPFs.

  • Exportation of the SAD Diet: UPFs are widely accessible on a global scale, contributing to the globalisation of the Standard American Diet and potentially homogenising eating habits across diverse cultures.

Understanding UPF Addiction: How Common and Why?

Hyperpalatability: UPFs are designed by combining high levels of sugars, fats, salt, and flavour enhancers. This combination can trigger a heightened reward response in the brain, similar to the response observed with addictive substances.

The synergistic effect of multiple palatable ingredients in UPFs can lead to an overstimulation of the brain's reward system, releasing neurotransmitters like dopamine.

A recent study using the Yale Food Addiction Scale (YFAS) shows that UPF addiction rates are similar to substances like alcohol and tobacco, affecting 14% of adults and 12% of kids. This addictive behaviour is worse in people dealing with obesity and binge eating.

Other studies have shown that the consumption of highly palatable foods, particularly those rich in sugars and fats, can induce changes in the brain's reward circuitry. This neuroadaptation can lead to tolerance, where individuals may seek increased quantities of UPFs to achieve the same level of pleasure. The other side of the coin is that overstimulated tastebuds shut down, so healthier foods taste unappealing; therefore, individuals will favour UPFs rather than homecooked nutrient-dense meals and most importantly vegetables.

External cues, such as advertising, packaging, and the convenience of UPFs, can trigger cravings and consumption (especially in socioeconomically disadvantaged communities). These cues, combined with the palatability of UPFs, contribute to the development of conditioned responses and habitual consumption.

Some Individuals may also turn to UPFs as a coping mechanism for stress or emotional distress, establishing an association between emotional states and the consumption of these foods. The neurological changes induced by UPF consumption may contribute to difficulties in regulating food intake, exacerbating obesity-related challenges.

Health Consequences: How Bad Can UPF Addiction Get?

UPF addiction, especially in people already dealing with obesity or eating disorders, makes health problems more serious. From diseases to mental health issues, treating these problems becomes a lot more complicated to deal with.

Ultra-processed food (UPF) addiction can have severe health consequences, impacting individuals physically and mentally. Prolonged and excessive consumption of UPFs, laden with additives, sugars, and unhealthy fats, contributes to a range of health issues:

• Insulin Resistance, Obesity and Chronic Diseases: UPFs are a significant contributor to the global obesity pandemic. Their high caloric density and low nutritional value often lead to overconsumption, increasing the risk of obesity and related chronic diseases, such as type 2 diabetes and cardiovascular conditions.

• Malnutrition: The addictive nature of UPFs can divert individuals from more nutritious food choices, leading to deficiencies in essential vitamins and minerals. This nutritional imbalance can have cascading effects on overall health, weakening the immune system and impacting proper bodily functions.

• Mental Health Impacts: UPF addiction is not solely a physical concern; it can also take a toll on mental well-being. Studies suggest a correlation between high UPF consumption and an increased risk of mental health issues, including depression and anxiety. The excessive intake of sugars and additives may disrupt neurotransmitter balance, influencing mood and cognitive function.

• Gut Health Disruption: UPFs, with their low fibre content and chemical additives, can negatively impact gut health. This disruption may lead to issues such as dysbiosis, affecting the balance of beneficial and pathogenic bacteria in the gastrointestinal tract, potentially contributing to gut issues, liver disease and cognitive dysfunction. Research also sheds light on the link between UPFs and anxiety disorders and depression.

Strategies to Fight UPF Addiction

Addressing Nutrient Gaps

To break your addiction, focus on nutrient-dense foods. UPFs should be considered treats, so eaten sporadically. A biscuit is not the issue. The issue is that you rarely stop at one biscuit until the box is finished and you haven’t realised you finished it.

Changing the way you eat may be difficult at first, but you will get more nutrients and support your body and your health. Remember that your tastebuds are replaced every 2 weeks. Eliminating sugar from your diet, for example, for that time can lead you to realise how sweet your food is and feel unable to consume as much sugar as you once did. You just need to reduce your intake to notice how addicted you may have become.

You may have been told that for 1 glass of alcohol, you may want to drink one large glass of water. Maybe the same applies to UPFs. For every biscuit or ready-made meal you consume, you may want to have 4 homecooked meals made from scratch. Those dishes don’t need to be complicated. They just need to contain 75% vegetables. The rest is made of lean protein, healthy fats and complex carbs.

Micronutrients for Better Behaviour

Certain micronutrients like magnesium, omega-3 fatty acids, fibre, vitamin D, B vitamins, zinc, and chromium might help curb cravings and influence eating behaviour. Most of these nutrients also act as cofactors in enzymatic function, including digestion, cellular function and energy production.

• Magnesium, a mineral essential for more than 300 enzymatic reactions in the body, plays a pivotal role in regulating blood glucose and insulin sensitivity. These functions have implications for hunger and cravings.

• Omega-3 fatty acids, found in fish oil, flaxseeds, and walnuts, are essential for brain health. Scientific evidence indicates their influence on dopamine and serotonin levels, crucial factors in appetite regulation and managing cravings.

• Dietary fibre, though not a micronutrient, is a vital component of whole foods. It contributes to improved gut health and the release of satiety hormones like GLP-1. By slowing the absorption of sugar into the bloodstream, fibre promotes stable blood sugar levels, potentially diminishing cravings.

• Vitamin D, when maintained at adequate levels, guards against an increased risk of weight gain and metabolic syndrome. Its role in enhancing leptin sensitivity and function aids in the regulation of energy balance and body weight.

• B Vitamins, particularly B6 and B12, are indispensable for energy metabolism and neurotransmitter function. These vitamins exert influence over eating behaviour and cravings.

• Zinc assumes a critical role in appetite regulation and the proper function of leptin, the satiety hormone. Zinc deficiency may disrupt leptin signalling, potentially leading to increased hunger and a higher intake of ultra-processed foods.

• Chromium, a trace mineral, is recognised for enhancing insulin action and is believed to impact hunger, satiety, and cravings, particularly for carbohydrates.

Adjusting certain elements of our food supply or adding necessary micronutrients can make our food appealing and nutritious, a practical way to shift from UPFs to healthier choices, like the Mediterranean diet.

Not only will you reconnect with food, but you will also start to appreciate “real” foods and feel better for it, in control of your energy levels (blood sugar levels) and experiencing a better quality of life.

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