Tag Archive for: ultra-processed foods

Are Ultra-Processed Foods Absorbed Faster?

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The next question to consider with UPFs is this: Do you absorb more calories from UPFs than you would from minimally processed food? The answer appears to be yes, but requires some explanation.

Keep in mind that UPFs have been mechanically and chemically altered during the manufacturing process. The original grains of wheat, corn, or even something such as carrots bear no resemblance to their original form. The components, especially the fiber, have been torn apart. What’s the big deal? The normal chemical bonds that make up the food matrix are no longer in the same form as they were. Therefore, they require less digestion and potentially can be absorbed much faster starting in the small intestine.

That can mean a couple of things. The higher the proportion of UPFs in the diet, the more calories from carbohydrates can enter the bloodstream and get there faster. Blood sugar goes up more quickly; if the calories aren’t immediately used, the extra calories can be converted into fat for storage, and don’t we all love that!

It also means that the food that could have fed our microbiome is no longer present—we’ve taken in plenty of calories, but our microbiome is starving. What nutrient is missing? Fiber in the form of resistant starch. What does it resist? Digestion and absorption. That’s the food for probiotics in the microbiome, and without it, our microbiome is starving and not as healthy as it could be. The more UPFs you eat, the more you need a fiber supplement.

There is one more question that needs to be addressed, and I’ll do that in the next Memo. In the meantime, how about a bowl of steel-cut oats, bean soup, or a nice salad? Your microbiome will be so happy!

What are you prepared to do today?

        Dr. Chet

References:
1. https://doi.org/10.1016/j.cmet.2019.05.008
2. https://doi.org/10.1038/s41467-023-38778-x

Research Update: Ultra-Processed Foods

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Ultra-processed food (UPF) has been in the news again with several research papers published in the last few months. After I read the press releases as well as several articles by health columnists, I found and read the research papers. I’ve narrowed it down to three questions about UPFs plus my own question, which I’ll save for the final memo in this series.

Let’s begin with a working definition of ultra-processed foods: substances extracted from foods that are altered chemically or mechanically, combined with flavor enhancers and other additives, and formed into consumer products that are highly palatable. They are generally high in calories and appeal to every taste sensation humans possess. The manufacturing techniques themselves can change the structure of the original component and include extrusion, molding, and preprocessing by frying. Simply stated, UPFs are designed to be irresistible to eat and keep eating; if you’ve ever been handed a bag of Cheetos, you know what I mean.

The first question is simple: Do UPFs in the diet contribute to an increase in calorie intake? The answer is yes. Population studies of nutritional intake have demonstrated that countries where UPFs are available show additional caloric intake when compared with people who have low intake of UPFs. These studies are based on food frequency questionnaires, which are not my favorite way to analyze diets, as I’ve said repeatedly.

However, the increase in caloric intake in well-controlled studies where people are offered a UPF-based diet was found to be up to 500 calories per day more than on a diet that doesn’t contain UPF foods. It seems clear that eating UPF foods can result in extra calories. I’ll tackle the next question on Saturday.

Tomorrow night is the Insider conference call. If you want to participate, simply sign up as an Insider no later than 8 p.m. Eastern Time.

What are you prepared to do today?

        Dr. Chet

References:
1. Food Funct. 2016 May 18;7(5):2338-46. doi: 10.1039/c6fo00107f.
2. Food Funct 2017 Feb 22;8(2):651-658. doi: 10.1039/c6fo01495j.3. https://doi.org/10.1016/j.cmet.2019.05.008