ultra processed foods

Engineered to Overeat: Ultra-Processed Foods

Ultra-processed foods (UPFs) are a hot topic in nutrition and rightfully so, with nearly 60% of calorie consumption in the US coming from UPFs. Headlines claim they are “toxic,” while others argue they’re simply misunderstood. The truth, as usual, is more nuanced. We’ll look at what ultra-processed foods are, what the research says about their health effects, whether they have any benefits and how to recognize and realistically reduce their consumption.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrial formulations made mostly or entirely from substances extracted from foods (oils, starches, sugars, proteins), chemically modified ingredients and additives like flavors, colors and emulsifiers. Creating such foods makes them ready-to-eat and hyper-palatable with a long shelf life.

The NOVA system classifies foods according to their level of industrial processing. Group 1 is considered unprocessed or minimally processed foods and Group 4 foods are ultra-processed industrial formulations.

Research-Backed Health Effects

Over the past decade, research linking UPFs to chronic disease has expanded significantly. Large studies consistently show that higher intake of UPFs is associated with increased risk of a variety of health problems.

1. Overeating and Obesity

UPFs appear to disrupt appetite regulation, making it easier to unintentionally overconsume calories. Some research has shown that our bodies absorb more calories from UPFs than from foods that have been minimally processed.

One of the strongest findings comes from a 2019 NIH randomized controlled trial. Participants were allowed to eat as much or as little as they desired. When eating an ultra-processed diet, subjects consumed about 500 extra calories per day and gained weight compared to when they ate minimally processed food, even though both diets were matched for calories, sugar, fat and fiber. The ultra-processed foods seemed to drive overeating.

Why?

• Softer textures and faster eating speed
• Hyper-palatability (engineered combinations of salt, sugar and fat)
• Weaker signals of feeling full

Manufacturers of UPFs formulate the taste of the food to the “bliss point”. This is the precise combination of sugar, salt and fat to maximize deliciousness, which encourages overconsumption. When you hear a commercial about how you “can’t eat just one”, it’s backed by science!

2. Increased Risk of Type 2 Diabetes

Large cohort studies show that higher intake of UPFs is associated with:

• Higher body mass index (BMI)
• Greater waist circumference
• Increased risk of insulin resistance
• Higher risk of developing type 2 diabetes

Changing the chemical and physical structures of food through processing affects how our bodies metabolize these foods. When processed, the foods are, in a sense, pre-digested. This leads to rapid absorption of sugar and fats as well as faster blood sugar spikes and crashes, which can increase hunger and insulin demand. Over time, this can lead to insulin resistance and diabetes.

3. Cardiovascular Disease

Multiple prospective studies link high ultra-processed food consumption with an increased risk of heart disease, higher rates of hypertension and greater risk of stroke.

Possible mechanisms include higher sodium content in UPFs, added sugars, industrial trans fats and the subsequent development of low-grade inflammation.

4. Cancer Risk

Some research suggests a modest association between higher UPF intake and increased overall cancer risk, particularly breast cancer. Proposed mechanisms include:

• Additives and packaging chemicals (such as bisphenols)
• Inflammation
• Excess body fat
• Nutrient dilution

Ultra-processed meats (any meat that has been processed to change its shape, flavor or freshness) have been classified by the World Health Organization as a Group 1 carcinogen (a classification shared by tobacco and asbestos) due to their link to colorectal cancer. When compared with women with healthier diets, a study in the Jan 2026 JAMA Oncology showed women with high UPF consumption were 45% more likely to develop pre-cancerous colon polyps before the age of 50.

5. Gut Microbiome Disruption

Ultra-processed foods are often low in fiber and high in additives such as emulsifiers and artificial sweeteners.

Emerging research suggests that certain emulsifiers may alter gut bacteria, which may affect inflammation and metabolic health. Low fiber intake reduces the microbial diversity in the gut and UPFs may alter the integrity of the lining of the gut. 

Human evidence is still developing, but the microbiome is considered a key pathway linking UPFs to disease.

6. Mental Health Concerns

Recent studies have found associations between high ultra-processed food intake and:

• Depression
• Anxiety
• Mood disorders
• Dementia

Mechanisms may include inflammation, blood sugar instability and gut-brain axis disruption. While not definitive, the relationship between diet quality and mental health is gaining strong scientific attention. In a meta-analysis of over 867,000 individuals, those with high UPF intake had a 44% increased risk of dementia compared to those with a low intake.

IMPORTANT NOTE:

Much of the data in the above categories is observational, meaning it shows association but not direct causation. Lifestyle factors often overlap with dietary patterns.

Why Ultra-Processed Foods May Increase Risk

In summary, researchers believe the risk is not caused by one single processed ingredient, but a combination of factors:

• High energy density
• Low fiber and micronutrient density
• Rapid digestion and blood sugar spikes
• Hyper-palatability leading to overconsumption
• Food additives affecting gut health
• Replacement of protective whole foods

When ultra-processed foods dominate the diet, consumption of protective foods like vegetables, legumes, fruits, nuts and whole grains tend to decrease.

Are There Any Benefits?

1. Convenience and Accessibility

They are shelf-stable, affordable, and widely available. For people with limited time, mobility or food access, UPFs may provide necessary calories.

2. Food Safety and Fortification

Some UPFs are fortified with essential nutrients (like folic acid in cereals), helping prevent deficiencies at a population level.

3. Practicality

Protein bars, fortified plant milks or whole-grain breads with some additives may still contribute positively to overall diet quality.

How to Recognize Ultra-Processed Foods

1. Long Ingredient Lists

If a product has 15–30 ingredients, especially ones you don’t recognize or wouldn’t cook with, it’s likely ultra-processed.

2. Industrial Additives

Look for:

• Artificial flavors or colors
• Emulsifiers (polysorbate 80, carboxymethylcellulose)
• High-fructose corn syrup
• Hydrogenated oils
• Protein isolates
• Modified starches

3. Designed Deliciousness

Foods engineered to be extremely crunchy, creamy, sweet or salty are often ultra-processed and designed to encourage overconsumption.

4. Ready-to-Eat

If it’s heavily marketed, shelf-stable for months and requires little to no preparation, it may fall into this category.

How to Reduce Ultra-Processed Foods

Eliminating them entirely is unrealistic for most people. The best way to approach it is to aim for improvement, not perfection.

Start with Swaps

• Sugary cereal → Oats with nuts and berries
• Soda → Sparkling water with citrus
• Packaged snacks → Nuts, unsweetened yogurt, fruit
• Frozen pizza → Whole-grain flatbread with tomato sauce and vegetables

Build Meals Around Whole Foods

Aim for meals that include:

• A protein (beans, fish, eggs, poultry, tofu)
• Fiber-rich vegetables
• Whole grains or legumes
• Healthy fats (olive oil, nuts, seeds)

Cook Once, Eat Twice

Batch-cook soups, grains, or roasted vegetables to reduce reliance on convenience foods.

Shop Strategically

You don’t need to fear every additive but choose products with simpler ingredient lists when possible.

• Keep lots of whole food at home
• Try preparing meals at home
• Read ingredient lists on products before you buy them, looking for foods with only a few ingredients
• Use minimally processed frozen or canned options if fresh fruits or vegetables aren’t available
• Replace sugary beverages with water
• Choose whole grains like whole wheat bread instead of over processed grains like white bread
• Make homemade versions of processed foods such as: sweet potato chips, healthy muffins, bread or salad dressings
• Choose healthier menu options when eating out, like salmon with steamed veggies instead of a hamburger

The Bottom Line

Ultra-processed foods are strongly associated with higher risk of chronic disease, likely due to their effects on appetite regulation, blood sugar, gut health and overall diet quality.

In nutrition, the overall pattern matters more than any single food. A diet built mostly from whole or minimally processed ingredients that are prepared simply and enjoyed regularly remains one of the most research-backed strategies for long-term health.