What is ultra-processed food?
Packaged pastries and bread, frozen meals such as pizza, soft drinks, sausages, margarine, ready meals, savoury snacks, instant soups, but also plant-based meat alternatives - all of these foods are ultra-processed foods (UPF), also known as highly processed foods.
A product of the food industry
UPFs are foods and drinks that are made from a combination of different ingredients that are usually produced or processed exclusively on an industrial scale. Typically, UPF products are high in sugar, salt or fat, especially saturated fatty acids, but low in protein, fibre (dietary fibre), vitamins, minerals and phytochemicals.
In most cases, UPF also contains many industrially produced food additives to improve the flavour, texture, shelf life and appearance of the food or drink. These include, for example, emulsifiers, thickeners, preservatives, flavour enhancers, artificial flavours and colours as well as sweeteners.1
UPF is popular - also in Switzerland
Highly processed foods have many advantages. They taste good, are quick to prepare, have a long shelf life and are often affordable. This is what makes them so popular with many consumers. In countries such as the USA and the UK, the proportion of highly processed foods is over half, in Switzerland it is around 25 per cent.2,3
How UPF can affect health
As many benefits as UPF has, highly processed foods have been heavily criticised. There are now a large number of studies that show that regular consumption can have a variety of negative effects on health. We provide an overview of the latest scientific findings.
Risk factor: Overweight & cardiovascular diseases
Ultra-processed food is often very high in sugar and fat and provides us with a lot of energy. If we eat a lot of it and consume more calories than we burn, the risk of obesity increases. However, this is only one reason why UPF is associated with an increased risk of developing obesity.
In one study, researchers found that highly processed foods alter hormone levels. In those who ate larger amounts of UPF, a certain appetite-stimulating hormone and the hunger hormone ghrelin increased. Another possible influencing factor is that UPF is less satiating and we eat more of it. According to the researchers, UPF also changes the microbiome of our gut, i.e. the composition of the bacteria in the gut, which can have an impact on metabolism.4
Obesity, in turn, is considered a major risk factor for cardiovascular disease. In addition, a high consumption of saturated fats, trans fats and omega-6 fatty acids, salt and sugar is directly linked to the development of arteriosclerosis and high blood pressure.5
Risk factor: Chronic (intestinal) inflammation
Highly processed foods are also criticised because of the many additives. In particular, a high intake of emulsifiers and artificial sweeteners is said to promote inflammation in the body. The intestinal microbiome may also play a role here. There are a number of studies that show that a high intake of emulsifiers and artificial sweeteners alters the microbiome, which can lead to inflammation in the gut.6 Chronic inflammation in the gut can in turn have other long-term negative effects on health, such as an increased risk of cancer.
Risk factor : Diabetes mellitus type 2
A large study shows that frequent consumption of highly processed foods is associated with the development of type 2 diabetes mellitus. The researchers are particularly critical of the high levels of sugar, starch, sodium contained in salt and partially hydrogenated oils in UPF. At the same time, many products contain little fibre (dietary fibre), which has a positive effect on blood sugar levels. Emulsifiers and artificial sweeteners could also play a role, as could harmful substances from the packaging, which can transfer to the food over time.7
Risk factor : Depression
However, an increased consumption of highly processed foods can not only have an impact on physical health, but also on mental health. Researchers analysed data from over 31,000 women. Those who consumed the most highly processed foods had a 49 per cent higher risk of a depressive disorder compared to the women with the lowest consumption. This is thought to be primarily linked to the consumption of sweeteners and drinks with artificial sugar substitutes. Laboratory studies show that this "artificial sweetness" has an influence on certain signal transmissions in the brain and could therefore promote depression.8
