Chemical Foods: Understanding the Impact of Ultra-Processed Foods
We eat what’s quick.
We assume that if it’s on the supermarket shelf, it’s safe enough, especially when you mention some of the additives and preservatives that are in what we’re eating. People often dismiss these concerns with a flippant remark like, “everything causes cancer.”
Cancer isn’t the only concern though; there is the problem of rising obesity, metabolic disorders and mental health disorders, particularly in the Western World. Fertility rates continually plummet, and cardiovascular and liver disease is being seen in younger and younger populations. There are many theories on how this is happening, nutrition being a prime culprit. One of the most obvious, and horrifying realities when it comes to our ability to ensure we are getting our proper nutrition is the widespread consumption of ultra-processed foods.
These products dominate supermarket shelves and have become regular staples in many diets. Many of them are purported as healthy ways to start your day, and ways to avoid obesity. The “breakfast bar” and microwaveable oatmeal are two examples of this.
But what exactly are ultra-processed foods, what chemicals are used to preserve them, and why are we risking our health for short-lived convenience?
Defining Ultra-Processed Foods
Ultra-processed foods, as their name suggests, undergo an extensive level of processing to make them suitable for storage and consumption. They’re typically industrially made foods, utilising several ingredients you wouldn’t normally find with the food in question. Meaning, they have copious amounts of additives and chemicals to enhance the transport ability or your food, as well as the flavour, smell and look. A lot of times these foods are high in calories, but often they’re not. In order to compensate for the loss in natural fats and flavour, they will add artificial sweeteners and other chemicals, that are essentially low in calories. We know that the “calories in, calories out” health advice is a cocktail for malnutrition, and for many, would not actually lead to weight loss but paradoxical malnutrition. So often in the “healthy” ultra-processed foods, the aim is to render the nutrition label suitable for people who are paying attention. Yet, they remove natural vitamins, minerals and fibre - adding vitamin and flavour packs that will not provide the same nutritional value outside of the heavy processing.
Common examples of ultra-processed foods include:
boxed and sugary cereals
microwaveable meals,
frozen meat and vegetables (like frozen fried chicken or cheesy broccoli)
snacks like chips, candy bars, and candies
Ice cream, especially ice-cream sandwiches and those based off popular candy bars
Breakfast bars
Commercial trail mixes (especially those mixed with candy-like dried fruit)
It’s thought that 73% of the US food supply is ultra-processed foods, and it’s 52% cheaper than less processed alternatives. In the UK it’s thought that 56% of the total calories for an average adult is processed food. And interestingly, the difference in processed food supply shows a difference in obesity rates - 42% according to the CDC in the USA and a little over 25% of adults in the UK.
Chemicals Used to Preserve Ultra-Processed Foods
As mentioned earlier, to prolong shelf life and enhance flavour, texture, and appearance, manufacturers of ultra-processed foods employ a wide range of chemicals and additives. Some of the most common ones include:
Artificial Sweeteners: These are used to replace sugar and reduce calorie content. Aspartame, saccharin, and sucralose are examples. These sweeteners have been linked to oxidative stress, increased appetite, and having an affect on the central nervous system.
Preservatives: Compounds like sodium benzoate and BHA/BHT help prevent spoilage and extend product life. They’ve been linked to endocrine disruption and organ system toxicity.
Flavour Enhancers: Monosodium glutamate (MSG) is often added to enhance how people perceive the taste of food, giving it a savoury taste. Yet, MSG is neurotoxic, has been linked to Type 2 Diabetes and obesity.
Artificial Colours: Chemical dyes such as FD&C Yellow No. 5 and Red No. 40 are used to make products more visually appealing. These dyes are considered dangerous food additives, leading to hyperactive disorders in children, allergic reactions and gastrointestinal issues.
Stabilizers and Thickeners: Ingredients like carrageenan and xanthan gum improve texture and consistency. Overconsumption can lead to nausea, flatulence and bloating, contributing to gut dysbiosis.
Trans Fats: Often found in partially hydrogenated oils and vegetable oils, trans fats are used to enhance the taste and texture of processed foods. Trans fats increase the amount of bad cholesterol in the body, leading to inflammation and clogged arteries. A small percentage of trans fats are naturally occurring, such as in meat and dairy. However, the majority of trans fats in our diets are found in processed foods. Cis Fats are the naturally occurring fats. They are found in coconut oil, ghee, avocado oil, olive oil, nuts, seeds and fish to name a few. Good fats have been found to lower dementia risk, aid in immune repair, promote good cholesterol and help with cognitive function. When trans fats are naturally occurring, as in meat and dairy; they help with our hormonal and brain health. However, even with naturally occurring trans fats, no more than 2g to 5g should be ingested per day. A piece of grass fed steak for instance, (hopefully organic) only accounts for about 0.5g to 1.4g. Our bodies cannot process artificially configured fats, which are the majority of fats we’re consuming at present. It is estimated that upwards of 80% of the fats we intake are artificially configured trans fats, which causes a great deal of oxidative stress to our bodies - a major contributor to poor health outcomes.
Why Ultra-Processed Foods Are Considered Damaging to Health
Consuming processed and ultra-processed foods can have detrimental effects on health for several reasons:
Nutrient Deficiency: Processed and ultra-processed foods lack essential nutrients. This can lead to a diet that is low in vitamins, minerals, and fibre, which are crucial for heart, liver and brain health.
Excessive Sugar, Salt, and Trans Fat: These foods often contain excessive amounts of sugar, salt, and unhealthy fats, which lead to weight gain, high blood pressure, and cardiovascular disease.
Calories but no nutrients: Whether it is calorie dense, or no-calorie processed or ultra-processed foods - without the nutrients, these foods promote malnutrition, leading to overeating and weight gain.
Harmful for Gut Health: The lack of fibre and the presence of artificial additives can disrupt gut microbiota, leading to digestive issues such as leaky gut and inflammation.
This leads to a plethora of chronic illnesses that affect everything from the skin to the brain to everything in between. Common conditions are:
Obesity: The low nutritional value, trans-fat and addictive properties of many ultra-processed foods are leading the way in the obesity pandemic in Western nations, contributing to various health problems, neurological decline and fertility issues.
Cardiovascular Disease: The excessive intake of trans fats, iodised salt, added sugars and artificial sugars increases the risk of heart disease, including hypertension and atherosclerosis.
Type 2 Diabetes: The consumption of processed and ultra-processed foods has been associated with an increased risk of developing type 2 diabetes as it contributes to insulin resistance.
Cancer: Many additives and chemicals in ultra-processed foods have been linked to cancer and autoimmunity.
Mental Health Issues and Cognitive Decline: Emerging evidence suggests a potential link between processed and ultra-processed food consumption and an increased risk of depression, anxiety, obsessive compulsive disorder and neurological decline. The wide range of neurotoxins present in common snack foods can be a big contributing factor for the rising levels of dementia.
Conclusion
Ultra-processed foods, laden with additives and chemicals, pose a significant threat to our health. They have a negative impact on nutrient intake, leading to malnutrition and obesity. They also contain excess sugar, artificial sugar, salt, and trans fat content. Their association with cancer and autoimmunity underscore the importance of eliminating most from your diet.
