Ultra-processed food: more than half of our diet
Source: Je Leefstijl Als Medicijn | Author: Jaap Versfelt
In brief
Section titled “In brief”- More than 70% of all supermarket products are ultra-processed
- 61% of our energy intake comes from ultra-processed food (75% for children)
- Ultra-processed food increases the risk of obesity, diabetes, cardiovascular disease, cancer and dementia
- High consumption increases mortality risk by 62%
- Recognise it by: packaging, long ingredient list, unknown additives, long shelf life
1. What is ultra-processed food?
Section titled “1. What is ultra-processed food?”Ultra-processed food is food and drink produced through multiple industrial processes. Moreover, it contains ingredients you won’t find in your kitchen at home. Examples include supermarket bread, seed oils, milk substitutes, breakfast cereals, meat substitutes and light drinks.
The production process begins with breaking down whole foods into nutrients such as sugars, oils, fats, proteins, starch and fibres, often from a few plants (such as corn, wheat and soy). The substances are then chemically processed through processes such as hydrolysis or hydrogenation. The processed nutrients are then combined with minimal amounts of whole food.
The NOVA classification
Section titled “The NOVA classification”| Type of food | Definition | Examples |
|---|---|---|
| Unprocessed or minimally processed | Food that has undergone no or little industrial processing | Fresh vegetables and fruit, raw meat, fish, eggs, whole milk, cheese, nuts, seeds, whole grains |
| Processed food | Food preserved or enriched with salt, oil, sugar | Pickled vegetables, dried fruit, smoked meat and fish, fruit juices |
| Ultra-processed food | Food made from industrial ingredients and additives | Soft drinks, chips, biscuits, bread, sweets, ready meals, fast food, processed meats |
2. How much do we eat and drink of it?
Section titled “2. How much do we eat and drink of it?”According to recent research, 61 percent of our energy intake consists of ultra-processed food. Consumption is higher among children (75 percent) than adults, mainly due to more ultra-processed drinks. Older people consume more unprocessed drinks such as coffee, tea and water.
3. Effect on our health
Section titled “3. Effect on our health”A French study that followed 170,000 people for 10 years showed strong associations between ultra-processed food and increased risks of cancer, cardiovascular disease, type 2 diabetes, depressive symptoms and gastrointestinal disorders.
3.1 Overweight and obesity
Section titled “3.1 Overweight and obesity”A 10 percent increase in consumption of ultra-processed food leads to:
- 11% higher risk of overweight
- 9% higher risk of obesity
3.2 Cardiovascular disease
Section titled “3.2 Cardiovascular disease”People with the highest intake of ultra-processed food have a 58 percent higher risk of death from cardiovascular disease. Possible causes are inflammatory processes, high energy density but low nutritional value, and industrial chemicals during heating and packaging.
3.3 Type 2 diabetes
Section titled “3.3 Type 2 diabetes”From an analysis of 18 studies with nearly 1.1 million individuals:
- Moderate intake: 12% increased risk
- High intake: 31% increased risk
3.4 Cancer
Section titled “3.4 Cancer”Every 10 percent increase in the share of ultra-processed food in the diet leads to a 10 percent greater risk of cancer, including breast, prostate and colorectal cancer.
3.5 Depressive symptoms
Section titled “3.5 Depressive symptoms”People who eat more ultra-processed food have a strongly increased chance of depressive symptoms. An intervention study showed that avoiding ultra-processed food within three weeks led to a significant reduction in depressive symptoms.
3.6 Dementia
Section titled “3.6 Dementia”Every 10 percent of ultra-processed food we replace with unprocessed food leads to a 19 percent lower risk of dementia. People who consume the most ultra-processed food have a 44 percent greater chance of dementia.
4. How does ultra-processed food cause health problems?
Section titled “4. How does ultra-processed food cause health problems?”Direct consequences
Section titled “Direct consequences”- Heart disease and type 2 diabetes: High levels of added sugars lead to weight gain, higher triglycerides and lower HDL — characteristics of metabolic syndrome
- Disruption of the microbiome: Emulsifiers disrupt the composition of gut bacteria and cause inflammatory reactions
- Chronic inflammation: Ultra-processed food leads to elevated inflammatory markers, associated with heart disease and cancer
Indirect consequences
Section titled “Indirect consequences”- Addictive properties: Unnaturally high doses of fat and sugar that are rapidly absorbed, enhanced by additives
- Faster eating: High energy density and easy to chew, leading to overeating and weight gain
5. How do you recognise ultra-processed food?
Section titled “5. How do you recognise ultra-processed food?”- They are packaged — containers, boxes, bags, cans, jars or bottles
- They come from a well-known brand — multinational companies
- They contain unknown ingredients — flavourings, colourings, sweeteners, emulsifiers, thickeners, preservatives
- They have a long shelf life — due to preservatives
Products you wouldn’t expect
Section titled “Products you wouldn’t expect”| Product | Why ultra-processed? |
|---|---|
| Supermarket bread | Emulsifiers, preservatives, texture improvers |
| Breakfast cereals | Sugar, flavourings, colourings, extrusion process |
| Meat substitutes | Isolated proteins, flavourings, emulsifiers, stabilisers |
| Milk substitutes | Stabilisers, emulsifiers, sweeteners |
| Seed oils | Extensive refining process with solvents, bleaching, high-temperature treatment |
6. How do you reduce ultra-processed food?
Section titled “6. How do you reduce ultra-processed food?”Step 1: Awareness
Section titled “Step 1: Awareness”- Gather information — Learn what ultra-processed food is
- Read labels — Look for long ingredient lists and unknown ingredients
Step 2: Healthy alternatives
Section titled “Step 2: Healthy alternatives”- Fresh ingredients — Vegetables, fruit, nuts, seeds, meat, fish
- Cook yourself — Complete control over what goes into your food
Step 3: Gradual change
Section titled “Step 3: Gradual change”- Reduce rather than eliminate — Gradually phase out
- Small steps — Start by replacing one or two products per week
7. Conclusion
Section titled “7. Conclusion”Ultra-processed food such as sweets, light drinks, bread, breakfast cereals, seed oils, milk substitutes and meat substitutes makes up 70 percent of supermarket shelves. Consumption is strongly linked to serious health problems.
By consciously choosing less processed alternatives and focusing on ‘pure’ products such as fruit, vegetables, meat, fish and eggs, we can significantly improve our health.
Want to know more?
Section titled “Want to know more?”- De voedselfuik — Dutch translation of ‘Ultraprocessed People’ by Chris van Tulleken
- The harsh reality of ultra processed food — YouTube video with Chris van Tulleken (58 min)
- How harmful can ultra-processed foods be for us? — BBC broadcast (7 min)
Veelgestelde vragen
What is considered ultra-processed food?
Ultra-processed food is industrially produced and contains ingredients you won't find at home in the kitchen, such as emulsifiers, colourings and flavourings. Examples include soft drinks, chips, biscuits, ready meals and fast food.
How much ultra-processed food do Dutch people consume?
On average, 61% of the energy intake of Dutch people comes from ultra-processed food. For children, this is even 75%. More than 70% of all products in supermarkets are ultra-processed.
What are the health risks of ultra-processed food?
Ultra-processed food is associated with an increased risk of overweight, obesity, cardiovascular disease, type 2 diabetes, cancer, depressive symptoms and dementia. High consumption increases mortality risk by 62%.
How do you recognise ultra-processed food?
Ultra-processed food is often packaged, comes from well-known brands, contains many unknown ingredients (preservatives, flavourings, emulsifiers), and usually has a long shelf life. Always read the label.
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