Understand how these foods affect not only your physical health, but your mental health as well. FYI: This isn't a preach for all healthy food; it's more about equipping you with knowledge.
We all know that ultra-processed foods aren’t the best for our bodies. They’re often linked to unnecessary weight gain and feelings of sluggishness, leaving us far from energized. But have you ever wondered how ultra-processed foods affect your brain? It’s not just our physical health and body that’s affected; there’s a significant mental toll that takes place as well.
Exploring the Difference: Processed vs. Ultra-Processed Foods
Before delving into the science behind this, I wanted to briefly distinguish between processed and ultra-processed foods. Mainstream media tends to demonize processed foods, but not all of them are created equal.
Processed foods consist of foods that undergo some alteration from their original state. These foods are considered good for you and your brain, but they have been altered in some form, which makes them processed. Some examples of processed foods are cheese, butter, and milk.
Ultra-processed foods undergo extensive modifications, are often overloaded with chemicals, and lack any sort of fresh produce. These alterations are primarily aimed at making these foods more affordable and readily available to everyday consumers. Still, they come at the cost of nutritional value, particularly concerning our brain health.
Ultra-processed foods include:
starches
vegetable oils
and sugars
They are combined with colors and flavors — all ingredients not found in our everyday lives or nature. (Mental Health and Nutrition Course, edX).
New evidence suggests that ultra-processed foods influence our physical appearance and alter our cognitive functions, including learning and memory.
Regular consumption of items like cereals, packaged snacks, and carbonated drinks has been linked to mental health issues and sleep disturbances (Petersen, 2024).
Understanding Cravings for Ultra-Processed Delights
We’ve all experienced cravings for ultra-processed foods at some point, whether it's a comforting bowl of mac and cheese or a refreshing diet coke during a hangover (I’m convinced this is the ultimate cure, and it is something I will not be giving up anytime soon).
Our cravings are undeniable, but what exactly drives them? What happens internally and in our brain that makes these foods so challenging to resist?
When we eat ultra-processed foods, they swiftly impact our brain’s reward system. Our reward system is involved with regulating emotions such as pleasure, motivation, and learning.
When eating ultra-processed foods, our brain and reward system are overloaded with feelings of joy. This can override the signals that help our body recognize when we are hungry and full (“Module 3: Diet-Behavioral Relationships”).
This overwhelming surge of pleasure, similar to the effects that occur when someone uses alcohol or drugs, makes these foods highly addictive and hard to resist. There are a variety of reasons why this happens.
One reason we can’t stop eating ultra-processed foods could be because of how they are made.
When manufactured, the cellular structure of these ingredients is broken down and stripped of water and fiber. Fiber and water help regulate blood sugar, constipation, and cholesterol. Without fiber and water, the foods are easier to chew, swallow, and digest rapidly.
Although this could seem like a good thing (you can eat your favorite food faster), water and fiber are essential nutrients for the body. The quick digestion of these foods means they hit our reward system faster, intensifying our feelings of pleasure and reinforcing the craving cycle.
2. The specific combination of ingredients, such as refined carbs and fats, in ultra-processed foods contributes to their addictive properties.
This combination could explain why we have such a hard time limiting our consumption of these foods.
These artificial combinations aren’t commonly found in natural foods and can further stimulate our cravings.
The intense pleasure our bodies receive when eating these foods makes us want them in larger quantities all the time.
The Tempting Grocery Aisle of Ultra-Processed Chips and Cookies
Now, let’s relate this to the real world a little more…
Consider the scenario of spotting your favorite bag of flavored Doritos or Oreos in the grocery store aisle.
Instantly, your brain lights up with excitement, triggering intense cravings as it recalls past experiences of pleasure associated with consuming these snacks.
Your mouth waters, your eyes scan the bag, and you can imagine yourself on the couch eating them.
This response is fueled by an increase in dopamine, the hormone responsible for feelings of pleasure and reward anticipations. These processes have more to do with past actions than present emotions and our ability to restrain ourselves from tempting food options.
A recent study was conducted to explain why this happens.
In the study:
Participants consuming snacks high in refined carbs and fat exhibited higher levels of dopamine activity in their brains
Reinforcing the addictive nature of these foods.
So, when you drive by a Chick-fil-A or McDonald's, your brain kicks into overdrive, triggering intense cravings. It associates the snack with past moments of quick pleasure, prompting a desire for that experience again.
A Personal Note: Understanding the Craving Cycle
I’m not suggesting you eliminate ultra-processed foods from your diet. We all have our guilty pleasures, whether it’s a warm chocolate chip cookie or a crispy chicken finger dipped in ketchup. However, it’s crucial to grasp why these cravings arise.
While I may not give up eating specific ultra-processed favorites (like a Diet Coke for a hangover, Ghirardelli Chocolate Brownies, or Jalapeño chips), I do recognize the importance of moderating their consumption to support optimal brain function. This post can help explain why our behaviors happen—hopefully in a language that everyday individuals can understand.
In short, when you see Doritos in the grocery store, your brain starts to engage in a lot of activity, especially in craving, which makes you want that food more. Your brain automatically associates that food with a high amount of fast-relieving pleasure from the other times you’ve eaten Doritos, so your brain wants that activity and experience again.
コメント