Stream free On Demand
Irresistible: Why We Can't Stop Eating
program • documentary • 2024
M
program • documentary • 2024
M
They’re around, lurking innocuously within most of our everyday meals… and we probably don’t even realise it.
We’re talking about ultra processed foods (UPFs). In fact, in Australia, as much as 42 per cent of our diets consist of ultra-processed food. And according to Advanced Accredited Practising Dietitian , that is far too high.
UPFs gained significant attention last year when a new published in the British Medical Journal found them directly linked to 32 harmful health outcomes, including mental, respiratory, cardiovascular, gastrointestinal and metabolic, as well as cancer and mortality.
This is not good news, but, as O'Hanlon says, we also need to remind ourselves of what exactly ultra-processed foods are.
What are ultra-processed foods?
It’s important to note there’s a difference between processed foods and ultra-processed. Processed foods have been modified from their original, whole state, which can be through canning, freezing, pasteurising and chopping – many traditional food processes embedded into different cultures for centuries.
For instance, olives are pressed to create olive oil, and miso is made from fermenting soybeans.
"This is a normal part of food preparation for many communities and should be encouraged and celebrated," says O'Hanlon.
Ultra-processed foods is a newer term from the , developed by researchers at the University of São Paulo, in 2009, to classify certain processed foods. These foods take it one step further, usually being industrially processed in multiple ways. They often contain added salts and sugars, a long list of ingredients, primarily substances extracted from foods that you wouldn't normally find in your home kitchen and with names that sound like you would need a chemistry degree to understand them.
Supermarket aisles are filled with ultra-processed foods. Credit: David Madison/Getty Images
The introduction of UPFs has helped make foods more convenient and ready to eat, a necessity as modern life has become increasingly fast-paced. This processing also means they can be mass-produced, have longer shelf-life, and are more portable, affordable and tastier because they also often contain added salt, sugar and fats.
The cons of ultra-processed foods
There is a growing body of research suggesting ultra-processed foods can be damaging to health.Global medical journal the cites studies that suggest food ingredients used in ultra-processed foods are on average of poorer quality, while changes to the food matrix during processing may affect satiety, digestibility and bioavailability of ingested nutrients (such as the glycaemic response). It also notes studies that indicate food processing can produce potentially toxic compounds.
These UPFS also often contain extra fat and additives to make them tastier and irresistible, increasing the risk of over-consumption. shows that consuming food additives can alter gut microbiota and increase inflammation.
Ever wondered why you can never stop at one when eating fast food? Source: Moment RF / Fajrul Islam/Getty Images
One prominent example of the harmful effects of processed foods is processed meats. In 2015, the International Agency for Research on Cancer (IARC), or Group 1 carcinogen, putting it in the same group as smoking and alcohol.
So, are all UPFs bad for you?
are still trying to understand if the harmful effects are from the higher degree of processing or the poorer nutritional quality of many UPFs. O'Hanlon explains, "Some healthy foods such as a loaf of wholemeal bread and many breakfast cereals are technically classified as ultra-processed, but they provide important nutrients and shouldn't be limited in the diet."
Furthermore, a large new study published in the journal found that sugary drinks and processed meats were tied to higher heart risk, but if you eliminate these categories, most of the risks from consuming UPFs disappeared.
In addition, according to new research published in the, simple changes to Australia's' Health Star Rating (HSR) system to factor in ultra-processing could lower the high scores currently assigned to many unhealthy foods .
However, the modifications also lowered the HSR on foods like packaged wholegrain breads and similar cereal and grain products. While these foods meet the ultra-processed definition, shows they are not associated with poorer health.
Some UPFs are also fortified with nutrients such as calcium, iron, fibre, and other vitamins. And importantly, some help people enjoy their cultural comfort foods when they cannot always prepare them in the traditional ways.
Ultra-processed foods and modern multiculturalism
With an increasingly global migrant population, and fast-paced modern lifestyles, often mean less time for food preparation, even if people want healthier, home-cooked, cultural meals.
Joanne Lee, executive chef of , says, "Traditional Korean marinades and dips often require time-consuming fermentation, so many people opt for store-bought versions for convenience.”
Readymade sauces such as bulgogi found in stores can be seen to contain ingredients like modified corn start, stabiliser, and flavour enhancers.
O'Hanlon adds, "For example, now, when we buy sushi, there's often a hefty dose of mayonnaise, often a cheap filler ingredient and not used in traditional cooking methods."
Mintel Michelle Teodoro, Associate Director, Food Science, APAC, says, "As processed food consumption continues to rise, cultures worldwide are finding ways to balance tradition with modern convenience. By valuing local production, traditional methods, and sustainable food practices, societies can honour their culinary heritage while adapting to contemporary challenges."
, a cardiologist and dean of Tufts University's Friedman School of Nutrition Science and Policy in Boston, stopped short of equating "ultra-processed" with "bad."
"In the modern world, we're going to need processed foods, and even ultra-processed foods, that are healthy," he said. But he wants manufacturers to rethink their goals even as researchers try to pinpoint how such foods affect people.
"From a scientific perspective, we don't understand all the shades of grey, but we certainly know enough to start making healthier processed foods now."
Many health experts recommend minimising UPFs and restricting availability where possible while recognising the realities of modern life and other socio-political challenges.
As processed food consumption continues to rise, cultures worldwide are finding ways to balance tradition with modern convenience.
Dr Jayani Chandrapala, Associate Professor of Food Technology and Nutrition at RMIT University, has observed how some countries, such as Sweden, Denmark, Norway, and Portugal, still try to preserve their home cooking culture. "I have seen that even with more fast food outlets, they still have healthy, minimally processed foods as options. Some countries like France have helpful policies to encourage home cooking, such as strict food labelling laws, standards for school meals, taxing sugary drinks, and protecting food standards."
Stephanie Partridge, Associate Professor at the Faculty of Medicine and Health at The University of Sydney, sums it up saying, "We support the need to restrict the availability, promotion, and consumption of UPFs. This is essential for building healthier, more sustainable food systems that better support population-wide dietary quality and health outcomes.”
