According to 2022 data from the National Family and Health Survey (NFHS), obesity rates in Indian adults have also increased, with 21 per cent of women and 19 per cent of men affected in 2015–2016, compared to just 13 per cent and 9.3 per cent in 2005–2006. This rise in obesity and related health issues is often linked to changes in diet, especially with more people eating highly processed foods like sweet and salty snacks and sugary drinks.

 

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What Are Ultra-Processed Foods?

Ultra-processed foods often contain multiple ingredients that you wouldn’t typically find in a home kitchen, like preservatives, emulsifiers, sweeteners, and artificial colours or flavours. They usually have a long shelf life.

A 2024 study by the University of Texas as issued in the journal Health & Science, 'diet sodas, ‘healthy’ cereals,  yoghurts, and other processed foods that seem like innocent choices can actually lead to blood sugar spikes—especially for people with Type 2 diabetes. While they might look low in sugar or carbs, these items often contain hidden ingredients that can disrupt glucose levels, leaving many wondering if they're doing more harm than good with every bite. 

So, if you think that diet soda or that bowl of granola is a safer option, it’s time to take a closer look at what’s really on that ingredient list.

 

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Why Are Ultra-Processed Foods Unsafe For Us?

Ultra-processed foods may be convenient, but they impact health and wellness. They are often packed with high amounts of saturated fat, salt, and sugar, which can crowd out healthier, more nutrient-dense options in our diets. Additionally, the additives in these foods might negatively affect our health.

1. High levels of unhealthy ingredients: Ultra-processed foods are often loaded with added sugars, salt, and unhealthy fats (like saturated and trans fats). These ingredients contribute to high-calorie intake with minimal nutritional value, leading to weight gain, high blood pressure, and increased cholesterol levels, which raise the risk for chronic diseases.

2. Low in essential nutrients: Unlike whole foods, ultra-processed foods tend to lack essential vitamins, minerals, and fibre. This nutritional gap can lead to deficiencies over time, weakening immunity and impairing bodily functions, as the body misses out on key nutrients needed for energy, repair, and growth.

3. Impact on blood sugar levels: High sugar and refined carbohydrate content in ultra-processed foods can cause blood sugar spikes and drops, leading to insulin resistance over time. This insulin resistance raises blood glucose levels, contributing to higher HbA1C (a long-term blood sugar measure) and increasing the risk of Type 2 diabetes.

 

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4. Disrupts gut health: Many ultra-processed foods contain additives like emulsifiers, preservatives, and artificial sweeteners that can harm the gut microbiome. These additives can disrupt the balance of healthy bacteria in the gut, potentially leading to inflammation, digestive issues, and even mental health concerns, as the gut microbiome is closely tied to brain health.

5. Encourages overeating: These foods are engineered to be hyper-palatable, meaning they are designed to be irresistibly tasty, often leading to overeating. High-calorie, low-satiety foods can trick our hunger cues, making it harder to feel full, which can contribute to obesity and related health problems.

6. Long shelf life at the expense of quality: Ultra-processed foods are made to last, often due to preservatives, but this long shelf life comes at a cost. The high levels of preservatives and chemical stabilisers needed for longevity can put stress on the liver and kidneys, as these organs work to detoxify the body.

7. Increases risk of heart disease and stroke: Due to high levels of unhealthy fats, sodium, and added sugars, regular consumption of ultra-processed foods is linked with a higher risk of cardiovascular diseases. These ingredients contribute to hardening of the arteries, increased blood pressure, and inflammation—all factors that increase the risk of heart disease and stroke.

8. May contribute to mental health issues: Emerging studies suggest a link between high consumption of ultra-processed foods and mental health issues, including depression and anxiety. This could be due to both the nutrient deficiencies associated with ultra-processed foods and the negative impact on gut health, which is connected to mood and mental well-being.

 

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When it comes to our diet, it's not just about cutting back on added sugars and sodium. Many processed foods are packed with additives and undergo methods of processing that can lead to serious health problems, such as cardiovascular disease, diabetes, and mental health issues—not to mention a shorter lifespan. By choosing whole, minimally processed foods, we take a powerful step toward protecting our health. 

 

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