What is meant by ultra-processed food?
Ultra-processed food is defined as industrially produced foods that have undergone several manufacturing stages and often contain ingredients and substances that are rarely used in ordinary cooking, as well as additives to extend shelf life and enhance flavour. This classification is often used in research to study the relationship between food and health.
Examples of ultra-processed products include sugary breakfast cereals, certain industrially produced breads, biscuits, cakes, crisps, sweets, ice cream and sausages. These foods differ significantly from unprocessed foods such as vegetables, eggs and plain meat. Many ultra-processed foods contain high levels of fat, sugar and salt, are very calorie-dense, contain low levels of protein and fibre, and are easy to eat in large quantities.
Why ultra-processed food often leads to weight gain
This type of food drives weight gain because it is created to be highly rewarding and can contribute to weight gain by making it easier to consume a lot of energy before you feel full. Studies show that consuming ultra-processed food often leads to overeating and weight gain, which is likely influenced by several characteristics of the food, including its high content of fat, sugar and salt.
Many ultra-processed foods contain little fibre but a lot of calories, which can contribute to poorer satiety. The body's natural satiety signals therefore do not have time to register that you have consumed enough calories. Instead, the brain's reward centre demands more of the pleasurable taste, creating a pattern of overeating that is very difficult to break through willpower alone. Research also shows that a high intake of ultra-processed foods can negatively affect the gut microbiome and therefore health in several ways.
The link between ultra-processed food and inflammation
A high daily intake of ultra-processed food has been linked to chronic low-grade inflammation and can also contribute to weight gain and an increased amount of visceral abdominal fat. According to several studies, this is linked to an increased risk of type 2 diabetes, cardiovascular disease and other health problems.
When nutrient-dense food is replaced by sugar and refined fats, the beneficial bacteria in the gut do not receive the fibre-rich nutrition they need to function optimally. The visceral fat that develops from the constant calorie surplus in turn acts as a metabolically active organ that releases inflammatory substances into the blood. Chronic low-grade inflammation and increased amounts of visceral fat are associated with insulin resistance and an increased risk of type 2 diabetes and cardiovascular disease.
Myth vs fact: Do you need to avoid all processed food?
Striving for perfection often leads to stress and a complicated relationship with food. You absolutely do not need to exclude all processed food to live healthily. What matters is reducing ultra-processed and nutrient-poor options in favour of more nutritious foods. The Swedish Food Agency points out that many processed foods, such as frozen vegetables, oats, natural yoghurt and tinned beans, are both nutritious and important in a balanced diet.
It is a common misconception that all processing is bad. Frozen vegetables, oats, natural yoghurt and tinned beans are examples of processed foods that are healthy and nutritious.
How medical treatment can reduce cravings
Modern weight-loss medicines (GLP-1 analogues) can reduce hunger and affect appetite regulation through effects on, among other things, the brain's systems for hunger, satiety and reward.
Many people with obesity experience a daily mental struggle with so-called "food noise". When the medicine mimics the body's own satiety hormones, this noise becomes quieter. In Yazen's own clinical follow-ups, as many as 60 per cent of people report that they have significantly reduced their intake of ultra-processed foods since starting treatment. When the physiological attraction to sugar and fat decreases, choosing nutritious food suddenly becomes easier. Further research shows that this is an effective way to break the pattern of overeating ultra-processed food.
Frequently asked questions about ultra-processed food
Which foods are ultra-processed?
Ultra-processed foods can include products such as sugary breakfast cereals, industrially produced white bread, margarine, ready-made chicken nuggets, sausages, sweets, fizzy drinks, crisps and many ready-made frozen meals, often referred to as microwave meals. They are usually characterised by a long list of ingredients with many colourings, preservatives and flavour enhancers, and often contain high levels of fat, sugar and salt.
How do you stop eating so much ultra-processed food?
You can reduce your intake most effectively by filling your meals with plenty of protein and fibre, which promote longer-lasting satiety and lead to more stable blood sugar levels. When your body regularly receives nutritious food, the brain's impulse to seek quick, ultra-processed energy becomes significantly weaker. According to studies, this also has a positive effect on health and weight.
Is ordinary bread ultra-processed?
Industrially produced sliced white bread and toast with a long shelf life and added sugar are generally considered ultra-processed. However, a coarse wholegrain bread or sourdough bread made from ingredients such as flour, water, salt and yeast is less processed and can be a nutritious option.
How does ultra-processed food affect the brain?
Ultra-processed food can activate the brain's reward system and affect the motivation to continue eating. This creates a learned response in which the brain learns to associate ultra-processed foods with a feeling of pleasure. This can lead to a compulsive urge to eat more, even though you are already full.
Can you lose weight even if you eat processed food?
Weight loss requires energy intake to be lower than energy expenditure over time, which means that a calorie deficit always leads to weight loss regardless of the food. The problem with ultra-processed food is that its low satiety value and high calorie content make it extremely difficult and distressing to maintain in large quantities.
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