3 Reasons To Cut Back On Ultra-Processed Foods
- Sep 25, 2023
- 5 min read
Written by: Olivia Shakespear, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The central premise I use as an online binge eating recovery coach is that no foods are off-limit. It's essential to have freedom around what you eat if you're a recovering binge eater or have disordered eating. However, as a nutritional therapist I also know that nutrition has a huge impact on our health that goes beyond the basics of a balanced diet. Understanding the effects of certain foods, such as ultra-processed foods, can help people make choices from a place of willingness rather than forcing themselves to follow a certain diet.
What are ultra-processed foods?
These foods are essentially a lab creation, and are made from food staples such as grains, proteins and oils that have been broken down into their constituent parts, re-jigged and then put together again into a form of synthetic food (npr.org). I use the term food quite loosely here! Further chemicals are added to make sure that this reconstituted food has flavour and an appealing consistency. All of this serves to create products that last a long time on the supermarket shelves and ultimately comes down to increased profits.
This reminds me of the time someone left a white pitta bread out on top of a wall near to where I lived. I noticed it took an awful long time to disintegrate, and when it finally did, it left a white bleach mark on the stone. It made me realize just what these foods must be doing to our bodies. Bleaching us from the inside out!
The difference between processed food and ultra-processed food
A lot of the food we eat is processed to some degree, even plenty of so-called healthy foods. Most people don't eat a completely raw diet! Ultra-processed and processed refer to different categories given to foods (bhf.org). The distinction between some processed foods and ultra-processed foods can be a slightly grey area, according to Chris Van Tulleken and his fantastic book Ultra Processed People. One way to help distinguish if something is ultra-processed is by looking at the ingredients list and if there is something on there that you wouldn't find in a regular kitchen, and contains a long list of strange-sounding ingredients, then it is likely ultra-processed. The points below refer to ultra-processed foods as opposed to processed foods.
1. Ultra-processed foods may drive weight gain
A study from a few years ago (npr.org) set out to measure the difference between one group of people eating a diet high in ultra-processed foods versus the second group eating minimally or unprocessed foods. The study was a randomized controlled trial, meaning that all the variables as far as possible were accounted for.
What was fascinating about the results was that the different groups were offered meals that were identical in calories, fat content, protein, salt, carbohydrates and fibre. The two study groups were allowed to eat as much of the meals as they wanted and the results were clear. The group eating the ultra-processed meals ended up eating a lot more, and over time put on weight. What is interesting is they didn't find the meals tastier than the unprocessed meals. The bottom line is that the processing of food makes a huge difference in how much someone eats (cell.com).
Whilst weight loss is not the focus of binge eating recovery, as I see it as a natural side effect of stabilizing eating patterns, it is an important part for some people. And if you can make sensible switches from ultra-processed to processed or even unprocessed alternatives that are equally delicious and indulgent, then why not!
2. Ultra-processed foods are addictive
A study that came out just this year came to the conclusion that highly processed foods meet the same criteria that tobacco does for being labelled an addictive substance. The study showed that these foods trigger cravings, urges and compulsive use. They can cause changes in the brain to the same degree as the nicotine in tobacco products (foodingredientsfirst.com).
As one researcher put it: "It's time to stop thinking about highly processed foods just as food, but instead as highly refined substances that can be addictive,” Alexandra DiFeliceantonio, assistant professor at the Fralin Biomedical Research Institute at Virginia Tech.
Binge eating and disordered eating is intertwined with addictive patterns and behaviours. It's a tricky one, because hard and fast rules can be a big trigger for binge eating (for more on this see a previous blog I wrote), but on the other hand having a diet that contains too many ultra processed foods could make addictive patterns worse. So again, it's all about having awareness, and from the state of awareness making a few sensible changes.
3. Ultra-processed foods linked to anxiety and depression
As if the above wasn't enough, according to the Harvard School of Public Health, people who eat diets high in ultra-processed foods, may be more prone to feelings of anxiety and depression than those who eat less of these foods. On top of that, they may also have an increased risk of cognitive decline (harvard.edu). So it's really not looking good for these foods is it!
In conclusion
I was in two minds about writing this blog, because when I first started looking into ultra-processed foods and their effects, I found myself becoming quite rigid in my eating habits again. I had to catch myself and realize that as a recovered binge eater it's never going to be a good idea to bring in the diet police.
Over time, I found that the way to incorporate this knowledge is by making small changes with some of the foods that I might consume on a regular basis. For example, I now buy fresh bread from a fairly expensive bakery. Yes it costs more, but I end up eating less and I feel ultimately the pros outweigh the cons. I do the same when it comes to chocolate, I'd rather have good quality chocolate that doesn't contain ingredients I can't pronounce!
So as you can see, I'm not saying bread and chocolate need to be avoided. A central premise of how I work is helping people understand they need to be around foods that are often triggering. But if you're going to have these foods around, then you might as well choose good quality ones and avoid the ultra-processed versions.
To find out more, do download my free recovery guide. And if you are interested in working with me through my 1:1 online binge eating recovery programs, you can book a free 30-minute session or visit my website for more details 😊
Olivia Shakespear, Executive Contributor Brainz Magazine
Olivia Shakespear is a Naturopathic Nutritional Therapist specialising in support for people with binge eating disorder and those who have an unhappy relationship with food. After many years of her own struggles, she created a unique method that is incredibly successful with moving people into a balanced way of eating. Olivia uses nutrition within a truly holistic framework, understanding that problems with eating occur due to multiple physical and psychological factors. She understands the pitfalls of applying a "clean eating" approach, whilst appreciating the incredible power proper nutrition has in healing the mind, body and soul.
