Intro

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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:

1. Build meals around minimally processed proteins, veggies, fruits, and beans; let convenience items support—not star—in your diet. 
2. Watch “calorie-dense + easy to overeat” combos (chips, sweets, fast food). If you have them, portion once, then put the package away. 
3. 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.