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I unpack what “ultra-processed” really means, why these foods are so easy to overeat, what the best evidence shows (including metabolic-ward studies), and how I personally navigate them without fear or perfectionism.
Key topics & evidence (in plain English):
- What counts as “ultra-processed”? I walk through the NOVA system—useful, not perfect—and where borderline items (frozen meals, boxed mixes) fit. See an overview of NOVA classifications here
. - How we got here: post-WWII abundance of refined flour, cheap sugars, oils, and a cultural push for convenience—now ~60% of the U.S. diet comes from UPFs (study
). - Additives: stabilizers, emulsifiers, preservatives, and colors are generally recognized as safe (GRAS). I explain why, on their own, they’re probably not the main health issue.
- The bigger problem: UPFs are energy-dense, engineered for bliss (fat/sugar/salt + perfect texture), and easy to eat quickly—driving higher calorie intake.
• Metabolic-ward crossover trial: +~508 kcal/day when participants ate UPFs vs minimally processed (Cell 2019
).
• Overweight adults in a crossover design: +~814 kcal/day on the UPF week (PubMed
).
• Another recent crossover RCT reports ~300 kcal/day higher on UPFs (Nature Medicine 2025
).
What I recommend (and what I do):
- Prioritize whole foods most of the time; shop the perimeter; cook when you can. Canned tomatoes/beans and frozen fruits/peas are fine helpers.
- If weight, diabetes, or blood pressure are concerns, be extra cautious with UPFs—they’re designed to be irresistible and calorie-dense.
- Moderation wins: I enjoy favorites (yes, even boxed mac ’n’ cheese and crunchy peanut butter) without letting them dominate my plate.
Takeaways you can use today:
- Build meals around minimally processed proteins, veggies, fruits, and beans; let convenience items support—not star—in your diet.
- Watch “calorie-dense + easy to overeat” combos (chips, sweets, fast food). If you have them, portion once, then put the package away.
- If symptoms or inflammation are puzzling you, try a short UPF-light experiment (2–4 weeks) and see how you feel.
If this episode helped, please follow and leave a quick review—and share it with a friend who’s curious about UPFs. For my newsletter and resources, visit drbobbylivelongandwell.com.
