ultra processed foods Flashcards
concept of Ultra processed foods
what are processed foods?
At present there is no agreed definition for UPFs, and they are not
referred to in government dietary recommendations.
The main food groups are:
* Fruit and vegetables
* Potatoes, bread, rice, pasta, other starchy carbs
* Dairy and alternatives
* Beans, pulses, fish, eggs, meat and other proteins
Foods that you wouldn’t be able to recreate in your
own kitchen.
* A category of foods described by the ‘extent’,
‘purpose’ and ‘nature’ of food processing.
* They typically contain numerous artificial additives,
preservatives, and flavour enhancers.
* Additives such as dyes, colour stabilizers, non
sugar sweeteners, de-foaming, anti-caking or
glazing agents, emulsifiers, and many others.
what are ultra processed foods?
- Ultra-processed foods are products that are mass-produced using a
series of industrial processes and/or ingredients not found in a
standard household kitchen. - Are often cheap, widely available, and highly marketed = more
accessible and desirable than many other non-processed alternatives. - Typically have higher levels of sugar, salt, and saturated fat.
- Some examples of UPFs include soft drinks, flavoured yogurts,
breakfast cereal, packaged sweet or savoury snacks, and
confectionary.
Ultra-processed foods have been described not as foods,
but as “edible industrial substances.”
what is the NOVA classification
The NOVA system places food into four categories based on how much
they have been processed during their production, rather than based on
their nutrient profile.
1. Unprocessed or minimally processed foods
2. Processed culinary ingredients
3. Processed foods
4. Ultra-processed foods
Carlos Monteiro 2009
50 years of food development
Some processing of food can be beneficial to health (e.g., increased
safety, shelf-life)
* Some attributes of ultra-processing (e.g., emulsifiers, non-caloric
sweeteners, hydrogenated oils) have been associated with ill-health
* Physiologic and behavioural mechanisms associated with UPFs lead
to over-consumption and increased risk of cardiovascular disease and
obesity.
* There are growing concerns around the health risks of food
processing, which are independent to considerations around diet
quality and a food’s nutritional composition.
how household purchasing has changed
in the UK 50% of dietry energy comes from UPFs- (the centre for nutritional psychology, 2023)
the reward behaviour cycle and ultra processed foods
illustrates the connection between childhood obesity and the consumption of ultra-processed foods (UPFs) through the reward system in the brain. Here’s a breakdown:
Nutrition Transition to UPFs: Increasing consumption of UPFs, which are designed to be highly palatable due to specific characteristics like nutritional composition, energy density, and appealing appearance.
Impact on Reward System: UPFs stimulate the brain’s reward system in children, especially by triggering dopamine receptors (like DAR1, DAR2, and DAT), which are associated with pleasure, motivation, and learning.
Reward-Behavior Cycle: The cycle of external and internal signals activating the reward system leads to behavioral reinforcement, making children more likely to overconsume UPFs.
Link to Childhood Obesity: The continuous activation of the reward system encourages overconsumption of UPFs, contributing to unhealthy weight gain and childhood obesity.
This cycle shows how the appealing qualities of UPFs drive children’s eating behaviors through brain reward pathways, increasing the risk of obesity.
health implications of ultra processed foods
monteiro et al., 2009
Obesity and Weight Gain: UPFs are often calorie-dense and engineered to be hyper-palatable, leading to overeating and an increased risk of obesity. Monteiro’s studies show that diets high in UPFs correlate with weight gain and body fat increase.
Increased Risk of Chronic Diseases: High UPF consumption is linked to cardiovascular diseases, type 2 diabetes, hypertension, and certain cancers. The added sugars, unhealthy fats, and artificial ingredients in UPFs contribute to metabolic and cardiovascular health risks.
Nutritional Deficiencies: UPFs tend to be low in fiber, protein, and essential nutrients. Diets high in UPFs often replace whole foods, leading to potential deficiencies in vitamins, minerals, and other essential nutrients.
Impact on Mental Health: Recent research suggests a connection between high UPF consumption and mental health issues such as depression and anxiety, likely due to the effects of artificial ingredients, high sugar content, and the lack of nutrients needed for brain health.
Lane et al., 2024- cancers, mortaility, mental health
Pagliai et al., 2022- meta analysis showing the risk of overweight and obesity due to processed foods- also showed cardiovascular diseases and depression
diets on ultra processed foods
Hall et al., 2019- NIH in 2019 and examined the effects of ultra-processed versus minimally processed diets on weight and calorie consumption. In a controlled setting, participants consumed either a diet of ultra-processed foods—such as white bread, chips, and canned ravioli—or a minimally processed diet with options like salads, grilled meats, and fruits. Importantly, the two diets were matched in calorie content, sugar, fiber, fat, and other nutrients, allowing the researchers to isolate the impact of food processing level.
Results showed that when participants ate ultra-processed foods, they consumed around 500 extra calories daily and gained an average of two pounds over two weeks. By contrast, during the minimally processed diet period, participants tended to lose a similar amount of weight. This study highlights how ultra-processed foods may encourage overeating, potentially due to factors like faster eating speed or the low fiber content of these foods, which can impact satiety
20 people- very small sample sizes, more studies using NOVA needed to be done
