How is it possible that in today's society, people to have access to plenty of food yet we still have an epidemic of chronic disease and nutrient deficiencies?

One key reason is our high consumption of ultra-processed foods. In fact, it’s estimated that nearly 60% of the calories consumed in the U.S. come from these types of foods.

What Is Food Processing?

Food processing is something humans have been doing for centuries. Techniques like cooking, fermentation, drying, soaking, pounding, and milling have been used since prehistoric times to enhance taste, nutritional value and prevent spoilage.

What Are Ultra-Processed Food?

Ultra-processed foods on the other hand are something entirely different. They're made through industrial processing methods, not the kind of food typically prepared in a home kitchen.

These foods often contain ingredients like hydrogenated oils, hydrolyzed proteins, modified starches, and various additives to enhance flavor, color, and texture. Examples of ultra-processed foods include soda, candy, breakfast cereals, snacks, cookies, and fruit drinks.

How Are Ultra-Processed Foods Engineered?

Ultra-processed foods are designed with specific combinations of sugar, starch, salt, and fat that make them extremely appealing. These hyper-palatable foods can hijack our brain’s reward system and disrupt normal communication between the gut and brain.

They often taste irresistible, making it easy to overeat. Sometimes even triggering addiction-like responses that override the body’s natural signals of fullness and satisfaction.

What Do Ultra-Processed Foods Provide?

Ultra-processed foods are often labeled as “empty calories” because they are calorie-dense but lack the nutrients present in real, minimally processed foods.

• They are typically devoid of naturally occurring vitamins, minerals, fiber, and protein.

• They mimic the flavors of nutrient-rich foods like fruits, herbs, and spices but lack the phytochemicals and health benefits of the real thing.

This creates a nutritional mismatch. The body senses poor nutrient levels and may trigger hunger in an attempt to correct deficiencies. Unfortunately, the cycle of overeating continues as the body consumes more calorie-dense but nutrient-poor foods.

The Science Behind Ultra-Processed Foods

In one well-controlled research study done in 2018, volunteer research subjects in two separate groups were allowed to eat as much or as little as they wanted of their assigned diet over a two-week period.

• Group 1 ate ultra-processed foods.

• Group 2 ate minimally processed foods.

Half of the subjects were provided with a diet of ultra-processed foods and the other half were given a diet of minimally processed foods.

The results were pretty revealing.

The subjects who were assigned to the diet of ultra-processed food consumed 500 more calories per day than those on a diet of minimally processed foods and gained an average of 2 pounds in just two weeks.

The Take Away?

Based on this study, it’s easy to see how a high intake of ultra-processed foods over months, years, and decades could contribute to the development of obesity, metabolic syndrome, and related health issues.

Other Risks of Ultra-Processed Foods

Ultra-processed foods harm health in several additional ways:

• Inactivity: Sedentary behaviors combined with ultra-processed foods worsen blood glucose, insulin levels, and inflammation markers such as C-reactive protein and Interleukin-6.

• Poor Sleep: Sleep deprivation disrupts hunger hormones, reducing leptin (appetite suppression) and increasing ghrelin and adiponectin (appetite stimulation).

• Toxicant Exposure: These foods are often contaminated with phthalates and bisphenols from plastic packaging, disrupting hormone systems.

• Liver Health: Ultra-processed foods are linked to metabolic-associated fatty liver disease (MAFLD), the most common cause of chronic liver disease globally.

Why Whole Foods Matter

At Glow Health Wellness, we focus on building a nutritional foundation while addressing the unique needs of each individual. While there are many differing opinions on popular diets, from plant-based to ketogenic and Mediterranean approaches, one thing remains clear: a whole foods approach is the foundation that supports long-term health and vitality.

Our ancestors would likely find today’s debates over diets odd. For them, food was simply what could be foraged, hunted, fished, milked, or grown. As humans spread across the globe, diets adapted to what was available in the the local geography.

We thrive on a diet of whole, minimally processed animal and plant-based foods. Eating whole foods boosts antioxidants and helps regulate inflammation, metabolism, and immune function. Whole foods are filling and don't trigger unhealthy food cravings.

While it's important to understand the individual components of food, it's important to remember that whole foods are complex combinations of hundreds or even thousands of compounds that work in harmony.

Functional Nutrition: A Personalized Approach

Functional Nutrition may seem like a new term, but the approach itself has been around for a long time. Throughout history, healing traditions have used personalized nutrition to promote health and support the body’s healing process.

With the rise of ultra-processed foods and the increase in chronic diseases, Functional Nutrition is more important than ever. This approach looks at the whole person, taking into account factors like age, lifestyle, health history, medications, and genetics when making nutrition recommendations.

Our functional nutrition plans often include whole food-based diets along with specific supplements to help address particular health concerns.

Start Your Wellness Journey

If you'd like to improve your health with a personalized approach, we provide customized nutritional plans designed to meet your unique needs. Build a strong foundation for health and vitality with a whole-foods approach tailored just for you.

Book Now to create your personalized wellness plan!