If you have any interest at all in nutrition and have been conscious over the past five years or so, you are no doubt aware of a torrent of literature blaming a lot of health woes on ultra-processed foods.
This article delves into the real reasons why ultra-processed foods are detrimental to your health, moving beyond the common concerns about toxic additives. We’ll explore how these foods are engineered to be ‘cravable,’ leading to overeating and subsequent health issues. A new machine-learning model called ‘FPro’ is introduced, which scores foods based on their level of processing, offering a tool for consumers to make informed choices. Learn about the economic aspects of processed foods, the key ‘red flag’ ingredients to watch out for, and ultimately, why these foods are so harmful to our diets.
Identifying Ultra-Processed Foods: Beyond the Obvious
Distinguishing ultra-processed foods can sometimes feel like Justice Potter Stewart’s definition of pornography: ‘I know it when I see it.’ While items like Oscar Meyer Wieners and Doritos are clear examples, others are less obvious. The NOVA system classifies foods on a scale from 1 (unprocessed) to 4 (ultra-processed). For instance, almonds score a 1, while Tostitos score a 3 because they contain just corn, canola oil, and salt. Many almond milks are ultra-processed, whereas regular milk isn’t.
The challenge lies in the subtle processing differences that can significantly alter a food’s health impact. A new tool developed by Giulia Menichetti and colleagues at Harvard offers a solution. Their machine-learning model, detailed in Nature Food, uses ingredient lists to generate an ‘FPro’ score, providing a clear indication of how processed a food is.
This algorithm was trained on a database of foods categorized by humans using the NOVA system, enabling it to assess new products accurately. The FPro score ranges from 0 (raw foods) to 1 (most processed). Examples include organic ground beef at 0 and Wonder White Hamburger Buns at 0.999056. This scoring system offers a more objective measure for consumers and researchers alike.
FPro Scores in Grocery Stores: A Detailed Look
The creators of the FPro model automated the scoring of every food item sold at major retailers like Whole Foods, Target, and Walmart. The distribution of these scores reveals interesting trends. While most products lean toward the higher end of the processing scale, Whole Foods exhibits a somewhat flatter distribution, indicating a wider range of less processed options.
Surprisingly, Target has a higher concentration of products at the ultra-processed end compared to Walmart. The variability within food categories is also notable. While finding minimally processed cookies and biscuits is challenging, it is possible to find relatively less processed spreads, coffee drinks, and yogurts with careful selection.
These findings underscore the importance of informed shopping. By understanding the FPro scores, consumers can navigate the complexities of grocery shopping and make healthier choices, even within categories dominated by ultra-processed options.
The Cost of Processing: Health vs. Wallet
Interestingly, the study reveals that more processed foods are generally cheaper per calorie. For instance, Edwards Whipped Cheesecake costs $1.87 per serving (1.4 calories per cent), while Pearl River cheesecake costs $4 per serving (0.65 calories per cent). This price disparity makes processed foods appealing for those on a tight budget.
The food with the lowest cost per calorie in their database was Betty Crocker Super-Moist German Chocolate Cake Mix, at just 15 cents a serving (11 calories per cent). This ‘more processed foods are cheaper’ paradox is consistent across most food categories, likely due to the economies of scale in industrial food production.
While these foods may be budget-friendly, they come at a cost to your health. Choosing less processed options often requires a higher financial investment, but it is a worthwhile trade-off for long-term well-being.
‘Red Flag’ Ingredients: Markers of Ultra-Processing
While no single ingredient defines an ultra-processed food, certain ingredients are strong indicators of high processing levels. Researchers analyzed the FPro scores of over 50,000 foods to identify these ‘red flag’ ingredients. These aren’t necessarily harmful in themselves, but their presence suggests the food has undergone extensive processing.
Added oils, particularly palm and corn oil, are common markers of highly processed foods. Ingredients like oat blend, crust grain oat, ‘palm kernel oil with TBHQ for freshness,’ spice oil, and sorbic acid also frequently appear in highly processed items. These ingredients act as signals, guiding consumers to identify and avoid the most processed options.
By learning to recognize these ‘red flag’ ingredients on food labels, consumers can make more informed decisions and reduce their intake of ultra-processed foods.
The Real Danger: Cravability and Overconsumption
The primary danger of ultra-processed foods isn’t the individual additives, but rather their design to be excessively palatable and easy to overeat. Additives extend shelf life, maintain texture, and enhance flavor with salts, spices, and oils. Grains are stripped of fiber to improve mouthfeel, resulting in foods engineered for maximum cravability.
A 2019 NIH study highlighted this danger. Volunteers on an ultra-processed diet consumed an average of 500 extra calories per day compared to those on a normal diet, despite macronutrient matching. This overconsumption is driven by the ‘cravability’ engineered into these foods, making them nearly addictive.
Unlike naturally satisfying foods like blueberries, ultra-processed foods like Doritos are difficult to stop eating. This inherent design flaw leads to increased calorie intake and associated health risks.
Breaking the Cycle: Learning to Love Real Food
While the FPro scores can guide consumers to make slightly better choices within food categories, the real solution lies in shifting our palates away from the intense flavors of ultra-processed foods. We must learn to appreciate food that doesn’t deliver an immediate dopamine rush, embracing flavors that are more natural and subtle.
This shift should start with children, who develop taste preferences early in life. Reducing the exposure of children to ultra-processed foods can help them develop a lifelong preference for real, whole foods. By re-educating our taste buds, we can break the cycle of ultra-processed food addiction and embrace a healthier way of eating.
Conclusion: Reclaiming Our Health Through Real Food
The challenge with ultra-processed foods lies not just in their ingredients, but in their design to be excessively palatable and easy to overconsume. Tools like the FPro score can aid in making better choices, but the ultimate solution is to relearn to enjoy real food.
By focusing on whole, unprocessed foods and minimizing our intake of items loaded with ‘red flag’ ingredients, we can reclaim our health and break free from the cycle of cravability. Starting with our children, we can cultivate a new generation that appreciates the flavors of real food and prioritizes health over instant gratification.