Ultra-processed foods are unique and Indians love them. They provide quick and easy solutions to satisfy hunger pangs, midnight cravings and can be stored for a long time.

This food group includes chips, snacks, cookies, potato fries, ready-made noodles, frozen foods such as pizza, burgers, fried chicken, ketchup and other sauces and even carbonated soft drinks.

The concern with ultra-processed foods is that they often contribute to poor diet quality and are linked to a variety of health problems, such as obesity, heart disease, diabetes, and other long-term illnesses.

They are designed to be ultra-palatable and may encourage overeating, which could have negative health effects.

Understanding ultra-processed foods

The classification of ultra-processed foods (UPF) is part of the NOVA food classification system, which classifies foods based on the extent and purpose of their processing.

UPFs are industrial formulations typically made with five or more ingredients, including substances not used in conventional cooking.

Examples include soft drinks, sweet or salty packaged snacks, reconstituted meat products, pre-packaged frozen meals, and some baked goods.

Ultra-processed foods are a category of food products that typically contain high amounts of added sugar, fat, and salt and little or no whole food ingredients.

These are called “ultra-processed” because they go through multiple stages of processing and often contain ingredients not typically used in home cooking, such as artificial additives, preservatives, colors, flavors, and emulsifiers.

These foods are typically designed to be convenient, highly palatable, and long-lasting.

Why do ultra-processed foods shorten lifespan?

According to a 2024 study conducted by Harvard University that lasted over 30 years and monitored 1,14,000 participants, consuming highly processed foods daily may reduce lifespan.

The research, published in the BMJ, revealed startling findings: those who regularly consumed highly processed meat were 13% more likely to die prematurely during the study period.

As these diets were high in sugar and artificially sweetened beverages, researchers found a 9% increase in the risk of premature death.

During an average follow-up period of 34 years, the researchers identified 48,193 deaths, including 13,557 deaths due to cancer, 11,416 deaths due to cardiovascular diseases, 3,926 deaths due to respiratory diseases, and 6,343 deaths due to neurodegenerative diseases.

“These are food additives that increase the shelf life of the item and improve the presentation of the food, making it attractive to the consumer,” said Dr Piyush Ranjan, vice chairman of the gastroenterology department at Sir Ganga Ram Hospital in New Delhi.

These additives alter the bacteria present in the gut, known as the gut microbiome. The gut microbiome plays many roles in mediating human digestion.

Dr. Piyush Ranjan said, “It is possible that the neurotransmitter dopamine produced by these bacteria acts on centers in the brain that increase food addiction.”

This eating pattern is called “hedonic feeding”. It means “the desire to eat to obtain pleasure in the absence of energy expenditure”.

Dr. Ranjan highlighted that it potentially acts as a mediator of addictive potential, similar to drug abuse.

Since gut bacteria play a key role in motivating you to eat more chips or pizza and cookies, they also regulate mediators such as insulin, leptin, and ghrelin, which have a role in satiety.

Dr. Piyush Ranjan concluded, “Changes in the gut microbiome are a possible cause of addiction to ultra-processed food.”

this is bad news

Ultra-processed foods like soft drinks are acidic, which can erode the enamel layer of teeth (enamel erosion), leaving teeth sensitive and more susceptible to tooth decay.

“Due to the high sugar content, they nourish the harmful bacteria present in the mouth, leading to acid production and tooth decay,” said Dr Bibhakar Ranjan, a Seychelles-based dental surgeon.

Ultra-processed foods are also often linked to an increased risk of oral cancer.

Another study showed that eating highly processed foods was linked to a higher risk of cognitive impairment and stroke.

This observational study of over 34,000 participants found that just a 10% increase in intake of ultra-processed foods significantly increased the risk of cognitive impairment and stroke.

The sugar present in these foods causes a rise in insulin levels, which can affect the normal functioning of brain cells.

The need to control impulse

Controlling your consumption of ultra-processed foods can be challenging, but it is achievable with a few strategies.

• Plan your meals and snacks in advance, and focus on whole foods like fruits, vegetables, whole grains, protein, and healthy fats.
• Check the ingredients on food labels. Avoid products with long ingredient lists, especially those that contain unfamiliar or artificial ingredients.
• Try preparing meals at home using fresh ingredients. This way, you can control what goes into your meals and avoid unnecessary additives.
• Sometimes thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and reduce hunger.
• Limit the availability of ultra-processed foods in your home.
• Focus on whole, protein-rich unprocessed foods, which are naturally rich in nutrients.
• Educate yourself about the negative health effects of ultra-processed foods as this may inspire you to make better choices.
• Start by reducing your intake of ultra-processed foods and slowly replace them with healthier options.

We all know that highly processed foods are harmful to your health. However, understanding how they affect the body when consumed for years can help control consumption and bring awareness to better dietary choices.

In turn, limiting the production of ultra-processed foods and improving the manufacturing of these foods may help people stay healthier and have healthier livers over the long term.