Q: When practicing intuitive eating, how should I approach ultra-processed foods, which seem engineered to be addictive?
Ultra-processed foods (UPFs) are designed to be convenient, cheap, and highly palatable, and they may feel addictive to some people. The trouble is, putting them on the "bad food" list and prohibiting yourself from eating them is only going to make you crave them more.
There is room within the intuitive eating framework, in which no food is off-limits, for UPFs. In fact, allowing yourself mindful, nonjudgmental access to these options often reduces their pull over time and helps you feel more in control around them.
Here's what we've learned about ultra-processed food from research, and how that understanding can support a balanced approach to these ultra-tasty, ultra-convenient, and sometimes less nutrient-dense options.
What are ultra-processed foods?
UPFs are refined to the extent that their ingredients are far removed from their original sources. Processing typically alters or removes components such as fiber, water, and protein, while adding refined carbohydrates, fats, and sodium to enhance flavor and texture. Other ingredients like emulsifiers, preservatives, and flavorings help improve shelf life, consistency, and appearance. And some UPFs — like protein powders, shakes, and fortified products — are formulated with added nutrients.
Examples of UPFs include:
- Prepackaged cookies and pastries
- Packaged salty snacks and crackers
- Fast foods and convenience foods
- Ramen
- Processed meats
- Sweetened drinks
- Supplements like protein powders, bars, and shakes
The result of this level of processing is food that tends to lack nutrients and is often easier to overeat. Some research, including a recent meta-analysis, has found links between higher intakes of UPFs and increased risk of certain chronic conditions, overall mortality, and weight gain — though these studies show an association, not causation, and many other things (like overall diet quality and lifestyle) play a role.
Are ultra-processed foods addictive?
The research is still inconclusive. Many studies have explored whether ultra-processed foods contain potentially addictive ingredients. While UPFs may not be as addictive as substances like nicotine, the combination of sugar, fat, and salt can activate the brain's reward system, releasing the feel-good neurochemical dopamine and creating an addiction-like response for some people.
How can I eat ultra-processed foods without feeling out of control around them?
The basic principles of intuitive eating are well-suited to figuring out your relationship with ultra-processed foods:
- Don't outlaw UPFs.
When we slap an "Off-Limits!" label on any food, we end up thinking about it more, craving it more, and ultimately eating more of it than we would have otherwise. To reduce the power of UPFs hold over you, lower the stakes in your mind. Allow yourself access to it, without guilt and shame. Of course if you need to limit certain ingredients like sodium, gluten, or allergens for medical reasons, you can limit the UPFs that contain those.
The truth is, while UPFs typically aren't nutritious enough to make up most of your diet, they can still be part of it. They're not all created equal, and some contain less sugar, have fewer preservatives, and provide more nutrients. And sometimes, they're the only food that's available.
- Don't let yourself get over-hungry.
Intuitive eating includes tuning in to your hunger and fullness cues — and honoring those cues by responding to early hunger signals. When we aren't eating enough, the hunger hormone ghrelin surges, and we think relentlessly about food. If UPFs are available, we're likely to reach for them first because they're quick and easy.
- Eat UPFs slowly.
If you're going to eat ultra-processed food, slow down and really enjoy it. Not only does this allow you to enjoy the food more mindfully so you'll desire less of it, but it helps you stay tuned into cues that you're full. And because these foods usually lack fiber and protein, they are digested quickly, which packs a bigger dopamine punch. Eating slowly helps balance that response, which can increase satisfaction.
