Don't Eat What You Can't Pronounce: How Processed and Ultra-Processed Foods Wreck Our Bodies

Processed foods have unfortunately become an unavoidable part of modern life, filling grocery store shelves and tempting us with their convenience. In fact, recent studies indicate that US adults consume more than 50% of their calories from ultra-processed foods, whether at home or eating out. But what are we really eating when we consume pre-packaged foods loaded with artificial ingredients? And more importantly, how do these ultra-processed foods impact our health? From disturbing changes in the gut microbiome to hormonal imbalances, the consequences of eating what you can’t pronounce go far beyond empty calories.

In this blog, we’ll explore the stark differences between whole foods, processed foods, and ultra-processed foods. We’ll dive deep into the link between processed food consumption and disease, how these foods affect inflammation and gut health, and why removing these foods is one of the most impactful changes you can make for long-term health.

What Does Ultra-Processed Even Mean?

Processed foods are foods that have been altered from their natural state, typically through the addition of preservatives, flavorings, or other additives to prolong shelf life and make them more convenient to consume. This category includes things like canned vegetables, frozen fruits, and even simple items like yogurt. While these foods undergo some level of processing, their nutritional profile largely remains intact.

Ultra-processed foods, on the other hand, are a different beast. These are products designed to be hyper-palatable and easy to consume, often created with synthetic ingredients, refined sugars, artificial sweeteners, preservatives, and additives. Some common examples include:

• Sugary breakfast cereals
• Packaged snacks (potato chips, cookies)
• Soda and sugary drinks
• Frozen meals and fast food

Ultra-processed foods are far removed from their original, whole-food forms. Instead of offering nutrients, they deliver a toxic mix of artificial ingredients that offer minimal nourishment but significant harm.

Why Do Ultra-Processed Foods Exist?

Ultra-processed foods surged in popularity post-World War II as food science advanced, with new preservatives, additives, and packaging that allowed food to last longer, be transported more easily, and be more affordable. Initially, these changes were hailed as solutions to food shortages and improved food safety. However, as food production became industrialized, companies began using cheaper ingredients and enhancing flavors with artificial additives, making foods “hyper-palatable.” These engineered flavors, sweeteners, and texture modifiers drove people to crave more, often leading to overeating and unbalanced diets.

By the 1980s, ultra-processed foods had become dietary staples in Western culture, especially with the rise of fast-food chains, microwave meals, and snack foods. While convenient and tasty, these foods are often low in essential nutrients, fiber, and healthy fats, but high in added sugars, unhealthy fats, and artificial ingredients. Research has increasingly linked high intake of these foods to health issues like obesity, heart disease, and type 2 diabetes. For example, a study in The BMJ found that people who consume more ultra-processed foods have a higher risk of cardiovascular disease and overall mortality.

Processed Foods’ Impact on Gut Health and Inflammation

One of the most insidious effects of processed and ultra-processed foods is their impact on your gut health. Your gut houses trillions of bacteria that play a crucial role in digesting food, absorbing nutrients, and regulating immune function. This collection of bacteria, known as the gut microbiome, is highly sensitive to the foods we eat.

• Artificial Ingredients and the Gut Microbiome: Ultra-processed foods have a big impact on the gut and can lead to harmful inflammation in the body. Our gut is full of tiny organisms, like bacteria, that help us digest food, support our immune system, and even affect our mood. But the artificial ingredients in processed foods—like preservatives and emulsifiers—can throw off the balance of these helpful bacteria. When the good bacteria are reduced, and harmful ones grow out of control, it can cause issues like irritable bowel syndrome (IBS) and weaken our immune system. This imbalance makes it harder for our body to stay healthy and fight off illness.
• Inflammation: Processed foods also increase inflammation in the body, especially when they contain lots of refined sugars and unhealthy fats. Chronic inflammation is like a slow-burning fire in the body that can lead to serious health problems, including heart disease, diabetes, and cancer. When inflammation sticks around for too long, it makes the body more vulnerable to damage, even from everyday stress and poor diet choices. This constant state of irritation wears down the body over time.

The gut and inflammation are closely connected. When the balance of good bacteria in the gut is disrupted, it can weaken the gut lining, allowing toxins and particles from food to leak into the bloodstream. This condition, known as "leaky gut," triggers more inflammation throughout the body. Choosing whole, natural foods instead of processed options helps protect the gut, reduce inflammation, and support overall health.

The Nutrient Removal Process: Stripping Away What’s Essential

During the industrial processing of foods, many essential nutrients are stripped away. Refining grains, for instance, removes the bran and germ, which are rich in fiber, vitamins, and minerals. This nutrient removal creates foods that are calorically dense but nutritionally poor. In other words, you’re eating calories without getting the necessary micronutrients that your body needs to function optimally.

Without adequate nutrients, your body can't support proper cellular function, leading to fatigue, cognitive issues, weakened immunity, and a greater risk for chronic diseases.

Processed Foods and Hormone Imbalance

Processed foods don’t just affect your gut—they also wreak havoc on your hormone function. A diet rich in refined sugars and unhealthy fats can lead to insulin resistance, which increases your risk of developing type 2 diabetes. This happens when your cells stop responding to insulin, a hormone that regulates blood sugar, forcing your pancreas to produce more. Over time, this dysfunction can lead to high blood sugar, weight gain, and eventually, diabetes.

But insulin isn’t the only hormone affected by processed foods. Leptin, the hormone responsible for signaling to your brain that you’re full, is also disrupted by ultra-processed foods, particularly those rich in sugars and fats. This disruption can lead to overeating and weight gain, fueling the cycle of hormonal imbalance even further.

The Link Between Processed Food Consumption and Disease

There is no shortage of research linking processed food consumption to chronic diseases. Several studies show that diets high in processed and ultra-processed foods significantly increase the risk of developing serious health conditions, including:

• Cancer: A study published in BMJ found that consuming ultra-processed foods is associated with an increased risk of cancer. The study observed that for every 10% increase in the consumption of ultra-processed foods, there was a corresponding 12% increase in cancer risk.
• Obesity and Diabetes: Ultra-processed foods are typically high in refined sugars and unhealthy fats, which are major contributors to obesity and type 2 diabetes. The high glycemic load of these foods causes spikes in blood sugar, followed by crashes, which can drive overeating and weight gain over time.
• Heart Disease: Diets high in processed foods are linked to cardiovascular disease due to their high sodium content, unhealthy fats, and minimal nutrient density. These factors increase blood pressure, cholesterol levels, and inflammation, all of which raise the risk of heart disease.

How to Ditch Processed Foods and Heal Your Body

While processed foods are convenient, the consequences of consuming them regularly are not worth the risk. Here are actionable steps to clean up your diet and heal your body:

1. Read Labels: If you can’t pronounce an ingredient, it’s probably best to avoid it. Stick to foods with short, simple ingredient lists.
2. Cook at Home: Cooking your own meals from whole, natural ingredients is one of the best ways to control what goes into your body.
3. Prioritize Whole Foods: Focus on a diet rich in fruits, vegetables, lean proteins, and healthy fats. These foods naturally support gut health, reduce inflammation, and balance hormones.
4. Limit Sugar and Refined Carbs: Cut back on foods high in added sugars and refined carbohydrates, as they promote insulin resistance and fat accumulation.
5. Supplement Your Diet: If you’re transitioning away from processed foods, it may be helpful to use supplements to support your body’s detoxification and healing processes. Supplements like probiotics can help rebuild a healthy gut microbiome, while omega-3 fatty acids can reduce inflammation.