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Hello, wholesome readers. In this issue:

• Hooked on junk food

• What does ultra-processed mean?

• Can we resist?

• Not all processed food is bad

• Simple (tasty) swaps

• Designing your best life: A good rule of thumb

• A word from the Bard

Hooked on junk food

Ultra-processed foods (UPFs) have been making headlines. With all the negative press, one could easily assume that everything we enjoy eating is now off-limits. Not really.

With all of the hype, I realized that my favorite snack – high-protein tortilla chips – fell into this category. I ate a single-serving bag every day at 2:30 pm (talk about a habit!). Did I give them up completely? Absolutely not. But I decided to be more mindful about how often I indulged, balancing the snack with whole foods for the rest of the day. And much to my surprise, I’ve dropped a few pounds without even trying.

Why is that?

According to Johns Hopkins University, “UPFs also reduce satiety, because industrial processing alters their structure, making them softer and easier to eat and digest. This leads to a faster rate of consumption, which can override natural fullness signals and cause people to overeat. Additionally, UPFs often contain additives and have lower levels of fiber, leading to less sustained fullness.”

Hopkins’ recent article goes on to say that, because UPFs tend to be high in saturated fat, sodium, and sugar, and lower in water and fiber content, they are more calorie-dense per gram (approximately 378 calories per 100 grams) compared to whole foods like fruits and vegetables (around 68 calories per 100 grams). 

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What does ultra-processed mean?

Products in this category have been drastically altered from their original forms. We're talking about foods made with industrial ingredients you wouldn't find in your kitchen, like hydrogenated oils, high-fructose corn syrup, artificial flavors, and emulsifiers.

Think packaged cookies and crackers, frozen dinners, instant noodles, chicken nuggets, flavored chips, sauces, candy bars, and many breakfast cereals. Even some foods that seem healthy, like flavored yogurt, protein bars, and store-bought smoothies, often fall into this category.

Research increasingly links ultra-processed foods to health issues. Studies show people who eat more of these foods have higher rates of obesity, heart disease, type 2 diabetes, and certain cancers. No wonder: UPFs are often high in sugar, salt, and unhealthy fats while being low in fiber and nutrients.

This presents another basic nutritional problem: these foods crowd out whole foods from our diets. When we fill up on ultra-processed items, we tend to pass on the vegetables, fruits, whole grains, and lean proteins our bodies need to function.

Can we resist?

Have you ever taken a single potato chip, swearing you’ll only eat just one? That’s the genius behind UPFs, like Pringle’s signature ad campaign claim that, "Once you pop, you can't stop.”

You truly can’t resist having more. And that’s not an accident.

Ultra-processed foods are overly tempting. We owe this to food companies investing billions in research to produce products that make us crave them and want to keep eating them:

The "bliss point." This is the ideal mix of sugar, salt, and fat that produces the greatest pleasure in our brains. This activates the same reward centers that respond to addictive substances, releasing dopamine and sparking cravings.

Texture matters. Many UPFs are designed to melt in your mouth or provide a soul-satisfying crunch, which our brains interpret as less filling than they actually are. This phenomenon, called "vanishing caloric density," means we can consume a lot of calories without feeling satisfied…so we eat more.

Convenience is convincing. UPFs are everywhere; they're cheap, they last forever on the shelf, and they require little or no preparation. When you're tired, stressed, or short on time, grabbing a box of mac and cheese is faster and easier than cooking from scratch.

Aggressive marketing, especially targeting children, creates a perfect storm. These products are designed to be irresistible, easily accessible, and affordable – which is exactly why they now make up more than half of the calories consumed in many developed countries.

Not all processed food is bad

In fact, many healthy staples require some processing to make them safe or convenient. Here are foods you can feel good about keeping in your kitchen:

• Frozen fruits and vegetables (without added sauces or seasonings)

• Canned beans and legumes (low-sodium)

• Canned tomatoes (look for varieties only with tomatoes and maybe salt)

• Plain Greek yogurt and regular yogurt (without added sugars or flavors; add your own puréed fruit)

• Nut butters made with just nuts and maybe salt

• Whole-grain bread with recognizable ingredients (flour, water, yeast, salt)

• Dried pasta made from whole wheat or regular flour

• Rolled oats and steel-cut oats

• Canned fish like tuna, salmon, and sardines in water or oil

• Tofu and tempeh

• Milk, cheese, and plain cottage cheese

• Eggs

• Olive oil and other simple cooking oils

• Dried herbs and spices

• Unsweetened applesauce

• Frozen fish and seafood (without breading or sauces)

• Rice (white, brown, or wild)

• Flour and cornmeal

• Vinegar

• Plain frozen grains like quinoa or brown rice

Simple (tasty) swaps 

Now for the good news: many ultra-processed favorites have homemade alternatives that taste just as good, if not better.

Popcorn: Skip the microwave bags with artificial butter flavor. Pop kernels on the stovetop or in an air popper, then drizzle with olive oil or melted butter and season with sea salt, nutritional yeast, or your favorite spices. Try this microwave corn popper

Potato Chips: Thinly slice potatoes, toss with a little olive oil and salt, then crisp them up in your air fryer or oven at 400°F for 15-20 minutes. You control the oil and salt, and they're incredibly satisfying.

Crackers: This recipe lets you make your own without sacrificing flavor or crunch.

Ice Cream: Oh, so tempting with all its flavors and varieties, but most often a UPF. Instead, make your own and have a little fun inventing your signature scoop.

Salad Dressing: Whisk together olive oil, vinegar (balsamic, red wine, or apple cider), Dijon mustard, minced garlic, and a touch of honey or maple syrup. It takes minutes and tastes fresher than anything from a bottle. Here are some more homemade dressings.

Granola: Mix oats with nuts, seeds, honey, and a bit of oil, then bake until golden. You'll avoid the excess sugar and additives in store-bought versions. My favorite granola

Hummus: Blend chickpeas, tahini, lemon juice, garlic, and olive oil. It's cheaper and better than the tubs with added preservatives. More hummus recipes

Trail Mix: Combine raw nuts, dried fruit (check for no added sugar), and a few dark chocolate chips. Store-bought versions often include unnecessary oils and sweeteners.

Designing your best life: be a UPF sleuth

Here’s a good rule of thumb: if you can recognize all of the ingredients on a food label and could theoretically make it in your own kitchen, chances are it's not ultra-processed.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}