Highly-Processed Food

Introduction

Convenience frequently takes precedence over quality in today's hectic environment, particularly when it comes to our diet. Highly-processed foods, often characterized by their long shelf lives, addictive flavors, and easy preparation, have become a cornerstone of modern diets. From sugary breakfast cereals to microwaveable dinners and snack bars, these foods are readily available and heavily marketed. However, behind their convenience lies a complex web of health risks, societal influences, and economic dependencies.

This article explores what qualifies as “highly-processed” food, why such items dominate global diets, and the growing body of scientific evidence linking them to obesity, chronic illness, and even mental health disorders. Finally, we consider whether society should reevaluate its relationship with these foods—and how to start.

What Are Highly-Processed Foods?

According to the NOVA classification system, foods can be categorized based on the extent and purpose of processing:

Unprocessed or Minimally Processed Foods – e.g., fresh fruits, vegetables, grains, and meats.
Processed Culinary Ingredients – e.g., sugar, oil, and salt.
Processed Foods – e.g., canned vegetables, cheeses, and artisanal bread.
Ultra-Processed Foods (UPFs) – also referred to as highly-processed foods.

Highly-processed or ultra-processed foods are defined as industrial formulations typically made from substances extracted from foods (e.g., oils, fats, sugar, starch, proteins) and contain little or no whole foods. Additives such as preservatives, sweeteners, colorings, flavorings, and emulsifiers are commonly added to enhance taste and shelf life (Monteiro et al., 2019).

Examples include:

Sugary breakfast cereals
Instant noodles
Packaged snacks (chips, cookies)
Soft drinks and sweetened beverages
Fast food and frozen ready meals

Why Are These Foods So Widely Consumed?

1. Convenience and Time Pressure

Busy lifestyles have shifted the emphasis from home-cooked meals to quick, ready-to-eat solutions. Working parents, students, and professionals often lack the time or energy to prepare meals from scratch. Highly-processed foods require little to no preparation, saving time and effort.

2. Marketing and Branding

The food industry spends billions annually on advertising, often targeting children and low-income communities (Harris et al., 2009). Eye-catching packaging, celebrity endorsements, and aggressive branding make these foods more appealing than their less-processed counterparts.

3. Affordability and Accessibility

Highly-processed foods are generally cheaper due to large-scale production and government subsidies for corn, soy, and wheat—the primary ingredients in many UPFs. In food deserts, where fresh produce is hard to come by, UPFs are often the only available option.

4. Flavor Engineering

Manufacturers design these products to be hyper-palatable, combining sugar, fat, and salt in ways that hijack the brain’s reward system (Gearhardt et al., 2011). This can lead to overconsumption and even food addiction-like behaviors.

The Health Implications

1. Obesity and Weight Gain

Numerous studies link UPF consumption with weight gain and obesity. A landmark randomized controlled trial by Hall et al. (2019) found that participants eating an ultra-processed diet consumed about 500 more calories per day than those on a whole-food diet, leading to significant weight gain in just two weeks.

Obesity

2. Chronic Diseases

UPFs have been associated with:

Type 2 diabetes: Frequent consumption increases insulin resistance.
Cardiovascular diseases: High in trans fats, sodium, and refined sugars.
Certain cancers: A large cohort study in France found a 10% increase in ultra-processed food intake was associated with a 12% increase in cancer risk (Fiolet et al., 2018).

3. Mental Health Disorders

Emerging evidence suggests a connection between UPFs and mental health issues, including depression and anxiety. A study by Gómez-Donoso et al. (2020) found that higher UPF consumption was linked to a 33% increased risk of developing depression in middle-aged adults.

4. Gut Health Disruption

Highly-processed foods often lack fiber and are high in artificial additives, which can disrupt the gut microbiome. A disturbed gut microbiome has been linked not only to digestive issues but also to weakened immunity and mood disorders (Sonnenburg & Sonnenburg, 2019).

Socioeconomic and Cultural Dimensions

1. Food Deserts and Inequality

In many low-income neighborhoods, fresh food options are either nonexistent or unaffordable. UPFs fill the gap, contributing to health disparities. The cheap cost and long shelf-life make them a default option for those in food-insecure households.

2. Globalization of Diets

As Western diets spread worldwide, traditional eating patterns are being replaced. Indigenous foods rich in fiber, nutrients, and natural flavors are increasingly abandoned for packaged, branded goods.

3. Cultural Shifts in Eating Habits

Family meals and traditional cooking practices have declined. Eating is now more individualized, rushed, and often solitary, encouraging reliance on single-serving, grab-and-go UPFs.

Real-Life Reflections

Consider Sarah, a single mother working two jobs. With barely an hour at home each evening, she often serves her children frozen pizza or boxed macaroni and cheese. Despite knowing these aren’t the healthiest options, time and budget constraints leave her with few alternatives. This scenario is not uncommon, and it underscores that many people are not choosing convenience foods out of laziness, but out of necessity.

Scientific Perspectives

Researchers and health professionals warn that UPFs may be driving global health crises:

The World Health Organization (WHO) has identified the overconsumption of processed foods as a major contributor to the obesity epidemic.
The American Heart Association advises limiting intake of trans fats, added sugars, and sodium—all abundant in UPFs.
Public Health England suggests reducing portion sizes and improving food labeling to combat the overconsumption of these items.

Should Society Reconsider Its Dependence?

Yes, to put it simply, but change is difficult. The structure of our food system, societal norms, and economic constraints all reinforce the dominance of highly-processed foods. However, the following measures can help shift the trend:

1. Nutrition Education

Teaching children and adults how to read food labels and cook basic meals can empower healthier choices. Schools and community centers can serve as hubs for learning.

2. Policy Interventions

Governments can impose taxes on sugary beverages, regulate food marketing to children, and provide subsidies for fruits and vegetables. Clearer labeling—like warning labels on high-sugar or high-salt products—can also help consumers make informed decisions.

3. Urban Planning

Encouraging local markets, urban gardens, and grocery stores in underserved communities can improve access to fresh foods.

4. Corporate Responsibility

Food companies must be held accountable for the health impacts of their products. Reformulating recipes, reducing portion sizes, and investing in healthier product lines are all part of the solution.

Conclusion

Highly-processed foods offer undeniable convenience—but at a steep cost to individual and public health. Their widespread consumption is not simply a matter of preference, but the result of a complex interplay of social, economic, and cultural forces. While avoiding these foods entirely may not be practical for everyone, awareness and incremental change can make a profound difference.

Reclaiming our health starts with rethinking the foods we rely on daily. Cooking more at home, supporting local food systems, demanding corporate transparency, and advocating for policy change are all critical steps. Convenience should never come at the cost of well-being.

References

Hall, K.D., Ayuketah, A., Brychta, R. et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.e3.
Monteiro, C. A., Cannon, G., Levy, R. B., et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.
Harris, J. L., Schwartz, M. B., Brownell, K. D. (2009). Marketing foods to children and adolescents: licensed characters and other promotions on packaged foods in the supermarket. Public Health Nutrition, 13(3), 409–417.
Fiolet, T., Srour, B., Sellem, L., et al. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ, 360, k322.
Gearhardt, A. N., Yokum, S., Orr, P. T., et al. (2011). Neural correlates of food addiction. Archives of General Psychiatry, 68(8), 808–816.
Gómez-Donoso, C., Sánchez-Villegas, A., Martínez-González, M. A., et al. (2020). Ultra-processed food consumption and the incidence of depression in a Mediterranean cohort: the SUN Project. European Journal of Nutrition, 59(3), 1093–1103.
Sonnenburg, J. L., & Sonnenburg, E. D. (2019). The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health. Penguin Books.

Highly-Processed Food