With Coach Alexa, Online Running Coach for We Run
What Are Ultra-Processed Foods?
Hi team, we’re back with another discussion on the pillars of health, and today, I want to talk about ultra-processed foods. This topic has gained a lot of mainstream attention, which is great because more awareness means people can make better choices. However, with more discussion – especially on social media – there’s also been a lot of confusion about what ultra-processed foods actually are and why they can be problematic.
First, let’s get one thing straight: all food is processed in some way. As humans, we process our food every time we cook, chop, mix ingredients, or add seasonings. Even something as simple as batch cooking meals, portioning them into containers, and freezing them is a form of food processing.
The real issue comes at the other end of the spectrum – when foods are scientifically engineered to be ultra-palatable and to make us eat more.
How Are Ultra-Processed Foods Designed?
Ultra-processed foods aren’t just about convenience or preservation. They are carefully formulated to bypass our natural fullness signals and keep us reaching for more. This is often done by:
- Carefully balancing sugar, salt, and fat to create the perfect “bliss point” that makes food highly enjoyable.
- Altering textures to make food softer and easier to consume quickly.
- Using additives and preservatives not just to extend shelf life, but to enhance flavour and appearance in ways that keep us hooked.
This isn’t just cooking and packaging – it’s a deliberate strategy to encourage overconsumption.
How to Identify Ultra-Processed Foods
If you’re trying to figure out whether something is ultra-processed, here are some key signs to look for:
- Long ingredient lists with lots of unfamiliar names.
- A combination of high sugar, salt, and fat – even in foods that aren’t typically sweet.
- A texture that makes the food easier to eat quickly, which can make it harder to recognise when you’re full.
Example: Ready Meals
Not all ready meals are ultra-processed. Some, like Cook-brand frozen meals, contain ingredients you’d recognise and use yourself in a batch-cooked meal. These meals are simply prepared, portioned, frozen, and sold – much like if you had done it yourself at home.
However, many mass-produced ready meals are loaded with additives, preservatives, and flavour enhancers designed to make them last longer and taste hyper-palatable, encouraging you to eat more than you normally would.
Are All Processed Foods Bad?
No! Some processed foods are perfectly fine and serve a useful purpose.
- Frozen and tinned foods – Many of these, like soups, are made with whole ingredients and simply preserved through freezing or canning. They don’t necessarily contain the artificial additives found in ultra-processed foods.
- Energy gels, protein shakes, and recovery drinks – These are processed, but they are formulated for specific purposes (such as fueling workouts or aiding recovery) rather than manipulating your eating habits.
The key difference is why the food is processed – is it purely for convenience and preservation, or is it designed to make you eat more?
A Closer Look: Bread
Bread is a great example of the difference between natural and ultra-processed foods.
- If you buy a fresh loaf from a local bakery, it will start to go stale within a few days – that’s normal.
- On the other hand, mass-produced sliced bread stays soft for much longer because it contains preservatives and texturising agents that alter its structure.
This is an example of food being ultra-processed not just for longevity, but to maintain a texture that makes it easier to eat more of it without realising.
Where to Learn More
If you’re interested in diving deeper into this topic, check out the BBC program Irresistible (available on iPlayer), which explores how food is engineered to keep us hooked.
At the end of the day, it’s about understanding what’s in your food and making choices that align with your health and goals.
Happy running! 🚀
