The Ultra-Processed Trap: Eat Whole, Live Whole

Did you know that more than HALF of the average American diet comes from ultra-processed food(UPF), (junk food?)

Here is a solid, evidence-based definition of Ultra-Processed Food from (NOVA) a food classification system often used in nutrition. Ultra- processed foods (UPF's) are industrial formulations made mostly or entirely from substances extracted from foods (oils, fats, sugar, starch proteins, or derived from food constituents (hydrogenated fats, modified starch) or synthesized in laboratories (flavor enhancers, colorings, emulsifiers, preservatives). They contain little or NO intact whole food and are designed to be convenient, hyperpalatable (addictive) and you guessed it, PROFITABLE. As you can see UPF's are not really food, they are chemical formulas. They are created in factories, stuffed with additives, engineered for shelf life and "bliss point" flavor. They are more chemistry than nourishment. Examples: packaged snacks, sodas, instant noodles, frozen dinners, candy bars, flavored yogurts, and processed meats, coffee creamers, alcohol mixers, and many ice cream treats to name a few.

70-73% of the U.S. food supply is classified as ultra-processed. (Northeastern University Network Science Institute and Food Tank using the same data).

UPF's make up nearly half of all grocery food purchases, and over ⅓ of beverage purchases. (Global Food Research Program).

Around 58% of staples in U.S. leading supermarkets are ultra processed, which is higher than a comparable measure in Europe.

Ultra-processed foods equal 55% of U.S. diets. Kids? 62% (CDC). Here is the kicker: processed food plus animal products equal ZERO FIBER. Fiber is only found in plants and it's your guts best friend.

Even at home, UPF's are on the rise. Now making up 54% of calories of food consumed at home, while minimally processed foods are steadily declining (Johns Hopkins Public Health).

While not identical, processed foods and many animal products share traits that work against our health.

They are high in saturated fat.

Overly processed.

Loaded with preservatives and salt.

Diluted nutrient value.

Fiber Free

Both animal products and processed foods completely lack fiber. Fiber is only found in plants and it is essential for gut health, satiety, stable blood sugar and lowering cholesterol.

Your body is NOT CRAVING additives or flavor enhancers. No it is not. It is asking for Protein from beans, lentils and soy. It loves omega-3 fatty acids (flax, chia and walnuts) to quiet inflammation. Antioxidants from colorful fruits and veggies to fight oxidative stress. Fiber is necessary for gut health and microbiome balance. Read Fiber Fueled by Dr Will Bulsiewicz. theplantfedgut.com. In addition your body needs micronutrients like magnesium, zinc, calcium and vitamins that whole foods deliver naturally.

Ultra-processed foods often come fortified but that is like "taping the roof back on after a storm. Whole foods provide the full package your body needs, wants and recognizes and knows how to use.

Why do processed foods pack on the pounds? You have heard it before: "Calories are calories." Except they are not. A groundbreaking NIH trial (2019) gave participants diets matched for calories, sugar, fat, and fiber. When eating ultraprocessed foods, participants ate 500 more calories per day and gained weight. On unprocessed diets, they lost weight without even trying. Because processed foods are engineered to be hyper-palatable, and easy to overeat, they bypass satiety signals, leaving you hungry for more. On the other hand, whole foods due to the fiber content take longer to chew, digest more slowly and leave you satisfied.

With processed foods your brain connection is hijacked by Flavor Labs. It is not just your waistline, UPF's target your brain's reward system, lighting up dopamine receptors much like addictive substances are known to do.

Here at Rebellious Aging we do not just want to live longer, we want to SPARKLE LONGER. Escaping the ultra-processed trap is about reclaiming energy, confidence, and healthspan. It is about eating in a way that helps us move, laugh, and thrive into our 70's, 80's and beyond.

So my dear Rebel, I suggest you shop the perimeter of the grocery store (fruits, veggies, grains and legumes). Cook at home, even simple meals can outshine packaged ones.

Swap an apple for a granola bar, hummus instead of ranch dip, oats instead of a sugary cereal.

Best to eat whole foods, foods with ingredients you recognize, and remember to read labels.

Ultra-processed foods may be convenient, but they steal from your health. Whole foods on the other hand give back with energy, and resilience.

Read, "Ultra-Processed People" by Chris Van Tulleken

So step out of the trap, Eat Whole, Live Whole.

With love, laughter and leafy greens,
Suz