What we’ll cover:

• The difference between ‘processed foods’ and ‘ultra-processed foods’
• Understanding the ‘bliss point’ and how it affects food choices
• Identifying ultra-processed foods to be mindful of
• The impact of ultra-processed foods on health
• Practical tips to reduce your intake

Introduction

‍In today’s fast-paced world, convenience often takes priority over nutrition. Ultra-processed foods (UPFs) are everywhere—quick to grab, easy to consume, and heavily marketed. While they might seem like a lifesaver when you’re busy, understanding what UPFs are and how they impact health can help you make more informed choices.Let’s start by clarifying an important distinction: not all processed foods are bad. In fact, some processed foods play a key role in our diets by extending shelf life, preserving nutrients, and saving time. The real concern lies in ultra-processed foods that lack nutritional value and can harm our health when eaten in excess. At Roczen, we try to separate the good from the bad by differentiating between ‘processed foods’ and ‘ultra-processed foods’.

‍What is a ‘processed food’?

‍Processed foods are ones that have been altered from their natural state in ways that retain some nutritional value or improve convenience. These alterations might include freezing, canning, fermenting, or adding small amounts of salt, sugar, or preservatives.Processed foods can support a healthy diet, especially when time is limited. For example:

Food item:

• Tinned fish (i.e. tuna)
  • A lean protein source with omega-3s, ready to eat.
• Frozen fruit & vegetables
  • Frozen at peak ripeness, retaining most of their nutrients.
• Yoghurt
  • A fermented dairy product with probiotics and proteins.
• Nut Butters (no added sugar)
  • A source of healthy fats, protein, and fibre that complements meals and snacks.
• Grains (i.e. quinoa, wild rice, pearl barley)
  • Nutritious sources of carbohydrates, fibre, and protein for versatile meal preparation.

What is a UPF

Ultra-processed foods go through multiple manufacturing steps, often prioritising taste, texture, and shelf life over nutritional quality. These foods are typically high in added sugars, unhealthy fats, and synthetic additives, whilst also being stripped of most nutrients. Examples include sugary cereals, instant noodles, sweets, and fizzy drinks.

However, not all processed foods are unhealthy as we mentioned. Some can contribute to a balanced diet, like fortified plant-based milk or minimally processed nut butter. 

Some UPFs to be mindful of include:

Food item:

• Sugary Cereals
  • High in added sugars and low in nutrients.
• Frozen & microwave meals (e.g. frozen pizza)
  • Often high in salt, unhealthy fats and preservatives
• Instant meals (e.g.packaged noodles and powdered soups)
  • Also High in salt and preservatives, with little nutritional value
• Sweets and confectionery
  • Packed with added sugars and unhealthy fats, providing little to no nutrition.
• Fizzy/ sweet/ energy drinks
  • Loaded with added sugars, contributing to excess calorie intake

The ‘bliss point’

The "bliss point" refers to the ideal balance of sugar, fat, salt, and texture that makes food ‘irresistible’. Food manufacturers carefully craft this balance to trigger dopamine release in the brain, creating a pleasurable experience that keeps us coming back for more. Understanding the bliss point helps explain how UPFs can be so difficult to resist and eat in excess.

Impact on health

A high intake of UPFs is linked to poor health outcomes. Research from a Spanish study involving nearly 20,000 participants found that eating more than four servings of UPFs daily increased the risk of all-cause mortality by 62%, with each additional serving adding an 18% risk increase (1).

Reducing consumption of unhealthy UPF:

• Read labels: Check ingredients for added sugars, trans fats, and artificial additives. Long, complicated ingredient lists can be a warning sign.
• Cook from scratch: Use minimally processed ingredients, like tinned tuna, frozen vegetables, and canned beans, to prepare meals quickly.
• Plan and batch-cook: Prepare meals in advance and freeze portions to avoid relying on convenience foods.
• Practise moderation: Enjoy UPFs occasionally, but aim for balance. Total avoidance can make these foods more tempting.
• Address emotional eating: Seek support for managing emotional triggers that lead to UPF consumption. Your mentor or our emotional eating resources in Explore can help.
• Stay hydrated: Thirst can sometimes be mistaken for hunger, leading to unnecessary snacking.

In summary:

‍Understanding ultra-processed foods can help you make better choices for your health. While these foods are often tempting due to their convenience and clever marketing, prioritising whole, nutrient-rich options supports long-term well-being.

Remember, many UPFs are intentionally designed and marketed to tempt us into eating them in excess by targeting our senses and triggering cravings. By being mindful, reading labels, and planning ahead, you can reduce your reliance on UPFs without feeling deprived. If you’re struggling, reach out to your mentor for guidance and support.