Americans are getting sicker as a nation, and it just may be what we are putting in our grocery carts and on our dinner tables that is causing the problem with four of the top six killers in the U.S. related to diet.
In recent years, the American diet has undergone a dramatic transformation. Our plates, once filled with whole foods prepared at home, are now dominated by ultra-processed foods (UPFs). This shift has not only changed how we eat but also significantly impacts our health and society.
“Americans’ busy lifestyle—coupled with our desire for tasty foods—has created a spike in our consumption of ultra-processed foods over the past two decades. Research suggests that between 60 percent and 90 percent of the standard American diet now consists of foods and beverages that are highly processed,” reports Henry Ford Health.
This banquet of processed foods adds sodium, preservatives, and other unhealthy ingredients into our diets while stripping food of nutrients.
“Unfortunately, the more processing a food goes through, the more vitamins, minerals, and fiber are lost during processing,” says Sarah Hutchinson, R.D., a registered dietitian at Henry Ford Health.
An online panel hosted by Harvard’s T.H. Chan School of Public Health in December pointed the finger at America’s diet of ultra-processed foods for the country’s alarming rate of obesity and resulting comorbidities such as Type 2 diabetes, heart disease, and cancer
This blog explores the rise of UPFs, their effects on our well-being, and what we can do to address this growing epidemic.
What are Ultra-Processed Foods (UPFs)?
Ultra-processed foods are industrial formulations made mostly from substances extracted from foods or derived from food constituents. They typically contain little to no whole foods and are designed to be convenient, hyper-palatable, and shelf stable.
“These are foods that are industrial creations,” Allison Sylvetsky, an associate professor in the department of exercise and nutrition at George Washington Milken Institute School of Public Health told NPR.
Examples include:
- Soft drinks and sweetened beverages
- Packaged snacks and cookies
- Ready-to-eat meals
- Reconstituted meat products
- Pre-prepared frozen dishes
Key characteristics of UPFs include:
- High in added sugars, unhealthy fats, and salt.
- Low in fiber, vitamins, and minerals.
- Contain artificial additives, colors, and flavors.
- Often packaged in plastic and designed for immediate consumption.
The Rise of UPFs in the American Diet
The prevalence of UPFs in the American diet is a relatively recent phenomenon, coinciding with the industrialization of the food system in the mid-20th century.
“The increase of consumption of UPFs is due to the growing population, urbanization, and industrialization,” wrote Emily Grover for the Ballard Brief.
Several factors have contributed to their dominance:
- Convenience: In our fast-paced society, UPFs offer a quick and easy meal solution.
- Cost: Mass production often makes UPFs cheaper than whole-food alternatives.
- Marketing: Aggressive advertising campaigns have normalized UPF consumption.
- Taste engineering: UPFs are designed to be hyper-palatable, often leading to overconsumption.
Today, it's estimated that UPFs make up 50-60 percent of the total daily calories consumed by Americans, a stark increase from just a few decades ago.
“Ultra-processed foods currently make up nearly 60 percent of what the typical adult eats, and nearly 70 percent of what kids eat,” according to NPR. “The category includes everything from cookies and sodas to jarred sauces, cereals, packaged breads and frozen meals, even ice creams. You might not realize you're eating one but look closely and you'll see many ingredients you wouldn't find in your kitchen – think bulking agents, hydrolyzed protein isolates, color stabilizers, humectants.”
Health Implications of UPFs
The widespread consumption of UPFs has significant health implications.
“Higher consumption and higher intake of ultra-processed foods overall was associated with higher risk of eventually developing Type 2 diabetes, and more emerging evidence coming with cardiovascular disease, especially for coronary heart disease,” said Josiemer Mattei, the Donal and Sue Pritzker Associate Professor of Nutrition at the Chan School.
Josiemer’s fellow panelists agreed that obesity and negative health outcomes have risen alongside the consumption of ultra-processed foods. Let’s break down the concerns:
- Nutritional Concerns:
- UPFs are often energy-dense but nutrient-poor.
- They can lead to micronutrient deficiencies despite high-calorie intake.
- The lack of fiber can disrupt gut health and metabolism.
- Links to Chronic Diseases: Research has associated high UPF consumption with increased risks of:
- Obesity
- Type 2 diabetes
- Cardiovascular disease
- Certain cancers
- Mental Health Considerations: Emerging evidence suggests links between UPF consumption and:
- Depression
- Anxiety
- Cognitive decline
“Four of the top six killers are related to an inadequate diet, which in the U.S. is probably largely due to convenient, safe, inexpensive food that we eat too much of," Christopher Gardner, the director of nutrition studies at Stanford University, who has spent decades studying the links between diet and chronic disease, told NPR. "Too much of it leads to obesity and type two diabetes and heart disease and cancer."
The Societal Impact of Processed Foods
The UPF epidemic extends beyond individual health, affecting society as a whole:
- Economic Costs:
- Increased healthcare spending on diet-related chronic diseases.
- Lost productivity due to poor health.
- Economic burden on families and communities.
- Health Disparities:
- Lower-income communities often have less access to whole foods.
- Food deserts contribute to reliance on UPFs.
- These factors exacerbate existing health inequalities.
- Environmental Considerations:
- UPF production often involves intensive agriculture and processing.
- Packaging contributes to plastic waste.
- Long-distance transportation increases carbon footprint.
“The production of ultra-processed foods also disrupts the health of the climate due to unsustainable farming and livestock practices,” wrote Grover. “Producing UPFs encourages the unsustainable practices of industrial factory farming and mono-crop cultivation, as well as producing harmful emissions and runoff.”
Alternatives and Solutions to Processed Foods
Addressing the UPF epidemic requires action on multiple fronts including policy recommendations, individual dietary choices, and access to local and sustainable food options:
- Whole Foods and Minimally Processed Options:
- Emphasizing fruits, vegetables, whole grains, and lean protein.
- Choosing foods with minimal ingredient lists.
- Supporting local and sustainable food systems.
- Policy Recommendations:
- Improved food labeling for easier identification of UPFs.
- Taxes on UPFs to discourage consumption.
- Subsidies for whole foods to increase affordability.
- Restrictions on marketing UPFs, especially to children.
- Integration of nutrition education in school curricula.
Take Note: Mexico is slightly ahead of the U.S. on UPFs with the government in 2021 banning cartoon characters from the front of any packages that have warning labels for high calorie, sugar, saturated fat, trans fat, or sodium content.
- Individual Strategies for Reducing UPF Consumption:
- Cook meals at home using whole ingredients.
- Plan meals and snacks in advance to avoid impulse UPF purchases.
- Read nutrition labels and ingredient lists carefully.
- Gradually replace UPFs with less processed alternatives.
- Teach children about nutrition and involve them in meal preparation.
The epidemic of processed foods, particularly ultra-processed foods, poses a significant threat to American health and well-being. While UPFs offer convenience in our busy lives, the long-term costs to our health and society far outweigh these short-term benefits.
By understanding what UPFs are, how they've become so prevalent, and their impact on our health, we can make informed decisions about our diets. It's crucial that we take action both individually and collectively to reduce our reliance on UPFs and move toward a more wholesome, nutritious diet.
The path to better health isn't about eliminating all processed foods overnight. Instead, it's about making gradual, sustainable changes to our eating habits.
By choosing whole foods more often, supporting policies that promote healthier food environments, and educating ourselves and others about nutrition, we can work towards reversing the UPF epidemic and building a healthier future for all Americans.
