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Obesity is the number 1 cause of death: and ultra-processed foods are to blame.
When you look at old photos or films from the 1950s, 1960s, and 1970s, one thing immediately stands out: people were generally slimmer. Back then, only about 10-15% of the population was overweight, and obesity was seen in less than 5% of people.
In contrast, today more than 60% of adults in many Western countries are overweight, and nearly 30% suffer from obesity!
According to the World Health Organization, the number of adults with obesity worldwide has tripled since 1975. What has changed in the meantime? A less active lifestyle and increased affluence are certainly factors.
However, one of the major causes is the huge rise in ultra-processed foods in our diet. Whereas people used to primarily eat fresh and unprocessed products, a large part of today's diet consists of calorie-dense, unhealthy ultra-processed products. And this has significant implications for our weight.
Ultra-processed foods are highly processed products that often contain artificial ingredients, such as colorings, preservatives, and added sugars and fats. Examples that everyone recognizes include sodas, chips, cookies, and ready-made meals.
However, many more foods are ultra-processed without you realizing it!
Ultra-processed foods are often disguised as healthy products by food manufacturers through clever marketing tricks and misleading labels.
For example, many snacks and cereals are promoted as healthy because they are "enriched" with vitamins or "low in fat." However, these products are often packed with added sugars, artificial ingredients, and preservatives.
Another common trick is highlighting a few healthy ingredients, such as fibers or proteins, while the rest of the product is filled with unhealthy substances. For instance, a granola bar labeled with "whole grain" or "natural ingredients" may still contain a lot of added sugars and fats.
This can mislead consumers into thinking they are buying a healthy product, while in reality, it is an ultra-processed food that can be harmful to their health.
Scientists are increasingly finding evidence that ultra-processed foods play a significant role in the obesity epidemic. But why do these foods make us gain weight?
It is well known that ultra-processed foods often contain a lot of calories, contributing to weight gain. They are packed with sugar, salt, and unhealthy fats but are low in fibers, vitamins, and minerals. This results in quickly consuming too many calories. Additionally, these foods are often made to be very tasty and addictive, making it easy to overeat.
But what many people don't know is that ultra-processed foods also make us gain weight in other ways.
Ultra-processed foods often have a very high glycemic index, meaning they quickly raise your blood sugar levels. This causes a strong insulin release from your pancreas.
Regularly eating ultra-processed foods leads to frequent insulin spikes, which can result in insulin resistance. This means your body responds less effectively to insulin, leading to fat accumulation, especially around your abdomen, and an increased risk of obesity.
Additionally, the trans fats and saturated fats in ultra-processed foods negatively impact insulin regulation. They cause inflammation and can reduce insulin sensitivity, which can ultimately lead to type 2 diabetes.
Research supports this: a study by Hall et al. (2019) found that people who ate a lot of ultra-processed foods consumed more calories and gained weight faster than those who ate fewer processed foods. Also, Monteiro et al. (2018) discovered that a diet rich in ultra-processed foods could lead to chronic inflammation and insulin resistance.
Ultra-processed foods often contain emulsifiers and other additives that can disrupt your gut flora, or microbiome. A healthy microbiome is crucial for metabolism and body fat regulation. Disruption of this balance can lead to increased calorie absorption and reduced satiety, promoting weight gain.
Research shows that emulsifiers in ultra-processed foods can damage the gut barrier and cause inflammation, leading to weight gain. Further studies indicate that a diet high in ultra-processed foods reduces microbiome diversity and can contribute to metabolic diseases.
Avoiding ultra-processed foods can be challenging, especially since food manufacturers go to great lengths to disguise them as healthy products. Here are some useful tips to recognize and avoid them:
Check the ingredients on the label. Ultra-processed foods often have long lists of ingredients, including artificial additives like colorings, flavorings, and preservatives. If you can't pronounce or recognize an ingredient, it's likely a processed product.
High amounts of added sugars and salt are typical features of ultra-processed foods. Check the nutritional information to see how much sugar and salt is in the product. Products with high levels of these ingredients are often processed.
Ultra-processed foods are often packaged in attractive, colorful wrappers with lots of health and wellness claims. They are frequently marketed as "light," "sugar-free," or "low-fat," but may still contain unhealthy ingredients.
Focus on so-called "whole foods" like fresh vegetables, fruit, whole grains, nuts, seeds, fish, and eggs. These products usually have little or no additives and are better for your health.
Examples of ultra-processed foods include snacks like chips, cookies, and ready-made meals. Sodas and sugary drinks also often fall into this category.
There are various apps and websites that can help you scan foods and identify processed ingredients. These tools can assist you in making more informed choices while grocery shopping.
While we don't have a time machine to go back to the 1950s, 1960s, or 1970s, we can learn to recognize and avoid ultra-processed foods. These modern foods, full of sugar, salt, and unhealthy fats, can cause problems such as insulin resistance and inflammation, which contribute to weight gain and obesity.
So, even though we can't turn back time, we can choose a healthier lifestyle. Your future self will thank you!
