A new theory regarding obesity points a finger at a very specific culprit – highly processed foods, also known as “ultraprocessed” foods. Pulling ingredients apart and then reconstituting them into snacks (including those ready-to-eat meals you find in the freezer section of your grocery store) is the source of the problem. A growing number of scientists attribute this type of food to disrupting the signals from our brain to our gut that tell us we are satiated. This signal failure leads to overeating – and weight gain!
Ultraprocessed foods include ones that are designed to be consumed “out of the bag” or immediately, and contain numerous additives to prolong shelf live, including fats, color enhancers, oils, fake or chemical sweeteners, flavor enhancers, or bulking agents. Think chicken nuggets, pop tarts, fruit pies, frozen pizza, candies, sodas, spam, cakes, ice cream, crackers, many cereals, etc.
Processed foods differ from “ultraprocessed” as they are foods with only a few additional substances, including additional fat, sugar and salt to otherwise natural food products with the goal of enhancing taste or improving shelf life. These sorts of foods include canned veggies, cured meats, cheese, and fermented / alcoholic drinks.
Unprocessed foods include the edible parts of plants and veggies (this includes leaves, roots and seeds) and animal products (eggs and meat). Fats, oils, sugars, and salts are NOT added.
Today, the majority of Americans live in cities or surburban areas, and approximately 58% of calories we eat daily come from “industrial food formulations”, foods which include added fiber and chemical additives. These include junk foods, potato chips, mass-manufactured pastries and snacks and even those “healthy” foods like bread, energy bars and flavored yogurt!
These foods tend to be higher in salt, fat and sugar, and contribute to an estimated 600 additional calories daily that are available for us to consume.
Not only are today’s portions of food larger and more abundant, the majority of us are eating significantly more calories on a daily basis than we did in decades past. Foods of an ultraprocessed nature may be contributing to obesity as they “override” our body’s natural satiety mechanisms that keep us from overeating.
So what can be done? Having a greater sense of awareness of what ultraprocessed foods are and the role they play in our diet is a good first step. Canned ravioli, hot dogs, white bread, margarine, cookies, egg substitutes, breakfast sandwiches with turkey bacon, tater tots, fruit flavored drinks and Spam are all ultraprocessed.
An unprocessed meal might include rice pilaf, roast beef, couscous, veggie omelettes, butter, and full-fat yogurt. Ultraprocessed foods become a problem when the energy your body expends after consuming these foods doesn’t match the energy you ingest, as perceived by your body. Your brain encourages overeating as it doesn’t accurately perceive the amount of calories you intake. Natural sweeteners are different – these include pure sugar, maple syrup and honey. They all provide a certain number of calories, bu these signal your body to accurately prepare for the calorie load. Artificial foods that include saccharin provide that sweet taste but not the energy boost. Our brains then perceive something as missing, and we’re encouraged to keep eating.
Carbs are also an issue in ultraprocessed foods. In their natural state, most carbohydrates contain fiber. In ultraprocessed foods, they may not have that fiber and may contain fat instead. There are very few foods in nature that contain both carbohydrates and fat.
Being mindful of our choices and reviewing ingredients can steer us to making more informed decisions. When we’re more aware of what we’re eating and what goes into our food, we can make decisions that positively impact our health!
Sources:
https://www.healthline.com/health/food-nutrition/ultra-processed-foods
https://www.heartandstroke.ca/articles/what-is-ultra-processed-food
https://www.scientificamerican.com/article/a-new-theory-of-obesity/
