ULTRA PROCESSED FOODS ARE KILLING US!

 

How Foods Can Impact Your Gut Health: A Look at Ultra-Processed Foods

As we celebrate National Food is Medicine Day this Saturday, it’s a good time to reflect on how what we eat affects our overall health. Many Americans face a range of health issues, and as Christy Matino, host of LiveNOW from FOX, discussed with Dr. Joan Salge Blake, a clinical assistant professor at Boston University's Sargent College of Health and Rehabilitation Sciences, food choices play a crucial role in our well-being.

The Rise of Ultra-Processed Foods and Its Health Impact

A surprising number of Americans are unfamiliar with the term "ultra-processed foods." A recent survey by Consumer Trends revealed that 35% of respondents had never heard of the term, while 32% were unsure of its meaning. Only 28%felt confident in their understanding. As Bonnie Liebman, Director of Nutrition for the Center for Science in the Public Interest, explained, “Most Americans don’t know exactly which foods are ultra-processed because this is a relatively new area of research. Only recently have experts begun investigating the potential health risks of these foods."

So, what exactly are ultra-processed foods? These foods are industrially manufactured products that often contain ingredients like hydrogenated fats, modified starches, artificial colors, and preservatives. They tend to be cheap, convenient, and hyper-palatable—think sodas, frozen meals, packaged snacks, and fast food.

The Growing Evidence of Health Risks

Research is increasingly showing the potential dangers of a diet high in ultra-processed foods. A 2022 study published in BMJ found that individuals who consumed large amounts of ultra-processed foods were at a higher risk of heart disease, colorectal cancer, and even premature death. Another study in Cell Metabolism revealed that participants eating ultra-processed foods consumed an average of 500 more calories per day than those following a whole-food diet, and they also gained weight more quickly.

Experts, including Bonnie Taub-Dix, RDN, advise moderation when it comes to ultra-processed foods. “These foods—such as candy, soda, pastries, and hot dogs—are often high in sugar, salt, saturated fat, and preservatives, and should be eaten less frequently,” she said.

Public Opinion on Regulation

While many Americans struggle to define ultra-processed foods, there is broad support for stronger regulation. The Consumer Trends survey found that 64% of respondents believe the government should take a more active role in regulating ultra-processed foods. Notably, 71% of millennials—more than any other age group—strongly support regulation. Additionally, 70% of those surveyed think ultra-processed foods should carry special warning labels, similar to those on tobacco or alcohol products.

Grocery stores are also facing scrutiny. Nearly half of the survey participants believe that stores should reduce the sale of ultra-processed foods.

How to Identify and Avoid Ultra-Processed Foods

Nutritionists recommend that consumers look beyond marketing claims and carefully read ingredient labels. Common red flags for ultra-processed foods include:

• Hydrogenated oils
• High-fructose corn syrup
• Artificial flavors or colors
• Preservatives, such as sodium benzoate or potassium sorbate

As Liebman suggests, a good approach is to fill half your plate with fresh fruits or vegetables, reserve a quarter for lean protein, and use the remaining quarter for whole grains. This simple method helps ensure a balanced, nutrient-dense meal.

Reducing ultra-processed food intake doesn’t require a complete elimination, but focusing on whole, nutrient-dense foods can lead to significant health benefits over time.

Conclusion

As we observe National Food is Medicine Day, it’s essential to understand the profound impact our food choices can have on our health—especially when it comes to ultra-processed foods. With growing evidence of their links to various chronic diseases, it’s more important than ever to be mindful of what we eat. By opting for whole foods and paying attention to labels, we can make informed decisions that support our gut health and overall well-being.