Unraveling the Risks of Ultra-Processed Foods: A personal and Scientific Perspective
The economist reminds us about the risks of Ultra Processed Food
Beginning of the year, I reviewed the book “Ultra Process People” by Chris van Tulleken on my YouTube channel. Proper nutrition is a passion and a pleasure, which is relevant to my daily practice of wellness.
The truth is: I eat a lot of food, and I love food: that's why in my retreats gastronomy plays an essential role, but since I was 19 years old I became really conscious not to eat UPFs. That's why I maintain a healthy body easily, without worrying about unintended weight gain, and I can enjoy a delicious pasta with vegetables, or Mexican tortillas with refried beans, sushi, etc. I eat carbohydrates, proteins and fats without controlling them. Without having to count calories. Especially, practicing my mindfulness method I created, I easily notice when my body tells me when enough is enough, when it has taken enough energy.
It is a pleasure that the UPF issue has not been lost in public discussion, and that this article “Scientists are learning why ultra-processed foods are bad for you“ appeared in last week's edition of the Economist, refocusing the dangers that this form of food production brings to health, indicating new developments in the scientific community to study the risks of UPF.
The UPF Landscape
Contemporary food processing methods have given rise to ultra-processed foods (UPFs), a category including items like sugary cereals, fizzy drinks, and frozen pizzas. While they’re convenient and often irresistible, growing evidence suggests these foods could harm our health in ways beyond poor nutrition.
What Makes UPFs Problematic?
UPFs are characterized by
Extensive additives and artificial ingredients
Hyper-palatable combinations of sugar, fat, and salt
Engineered to encourage overconsumption
Scientific studies have linked UPFs to various health concerns, including:
Obesity
Type-2 diabetes
Heart disease
Mental health issues
Remarkably, recent research indicates that the processing itself—not just the nutritional content—might be the primary health risk.
The Mechanism of Harm
These foods disrupt natural hunger signals through:
High energy density
Artificially engineered flavors
Combinations designed to override satiety mechanisms
Notably, research suggests that the harm might stem from the processing itself—not just the high fat or sugar content.
Early findings from ongoing studies are helping scientists better understand these effects, paving the way for clearer health guidelines and food industry reforms.
While not all UPFs are equally harmful, it’s worth being mindful of how often they appear on your plate. Opting for minimally processed, whole foods can help nourish your body while reducing potential risks.
While not all UPFs are equally harmful, their prevalence in modern diets is concerning. Ongoing studies are helping scientists better understand these complex interactions between food processing and human health.
A Path Forward
The message is clear: prioritize minimally processed, whole foods. By being mindful of our food choices, we can nourish our bodies more effectively and potentially mitigate long-term health risks.
As someone who has consciously avoided UPFs for over a decade, I can attest to the profound impact of whole, unprocessed nutrition on overall wellness.
