The Impact of Ultra-Processed Foods on Health and Weight

I remember when ultra-processed foods were really fun. In the late 1960’s, having a dinner from a tray on Saturday nights when my parents went out was a treat. I wasn’t alone in thinking that ultra-processed foods were something special.

More than 50 years later, ultra processed foods take up as much as 70% of supermarket shelf space. What we didn’t know in the 60’s is that this convenience has come at a significant cost to our health. 

These foods are not just unhealthy due to their ingredients, but because of the way they are processed. The high level of processing impacts everything from how much you eat to how the food is absorbed, and can lead to a variety of chronic diseases such as obesity, metabolic dysfunction, heart disease, type 2 diabetes, and certain cancers.

In addition, ultra-processed foods can contribute to mental health issues like anxiety and depression. I know. I ate mostly ultra-processed foods for decades, which significantly impacted my health. 

While other problems associated with ultra-processed foods continue to be identified, here are three key ways ultra-processed foods can negatively impact your health.

1. Wanting More:

Ultra-processed foods are designed to be easily consumed and digested, which can lead to overeating. They activate the brain's reward system similarly to addictive substances. Hormones that signal fullness, such as leptin, and neurotransmitters, like dopamine, respond differently to ultra-processed foods, which can cause you to still feel hungry regardless if you have just eaten. They can cause cravings too.

If you are someone like me, who would choose a bag of cookies instead of one, you know what this feels like. I eventually got off the weight loss merry-go-round, and changing the types of foods I was eating was an important part of the solution. 

2. What’s in the Food:

As Dr. David Kessler discusses in Diet, Drugs and Dopamine, while salt, fat and sugars (fructose and glucose) exist in whole foods, they do not occur naturally in combination, for example, the addition of fat and sugar, or fat and salt. These combinations are typical of ultra-processed foods and are major contributors to their addictive nature.

Think about a raspberry, which is naturally sweet. Then think about raspberries in yogurt with fruit on the bottom which is ultra-processed because the manufacturer has added sugars, stabilizers, thickeners, artificial coloring and/or flavoring.

Your body will react differently to ultra-processed yogurt than to plain yogurt, which is processed but not ultra-processed, with fresh raspberries that you mix together yourself. 

3. You’re Not Full:

Whole foods typically tell your brain that you are full, but ultra-processed foods alter these signals, which may make you feel hungry even after consuming a large number of calories.

This leads you to eat significantly more when you are eating potato chips, that have added fat and salt, as opposed to a plan baked potato. In fact, studies have shown that people consume approximately 500 more calories per day when they only eat ultra processed foods compared to only whole foods. 

Eating large volumes of food may also cause your hormones and neurotransmitters to misfire, even if they are not ultra-processed. For example, some people eat dinner at their favorite restaurant that serves large portions, and even though they are beyond stuffed, still eat dessert. 

Strategies for Managing Your Weight with Whole Foods 

Significantly minimizing ultra-processed food and understanding your personal triggers, whether they are certain foods or portion sizes, may be important for you to create a healthy, sustainable eating plan.

In addition, intentionally making whole, satisfying food options easily available and on hand when you are hungry will help you transition from ultra-processed food. Further, many people find the pervasive presence of ultra-processed foods in our environment makes it challenging to eat in a way that supports their health goals.

Consider choosing your meals in advance, whether you plan to eat at a restaurant or at home. This can help prevent making decisions you later regret. 

By understanding their impact on our bodies and taking proactive steps to choose whole foods, you can move towards better managing your weight and your health. 

Kessler, D. A. (2025). Diet, drugs, and dopamine: The new science of achieving a healthy weight. Flatiron Books. 

Suzanne Brown, RN, MS, MPA, NBC-HWC is a National Board Certified Health and Wellness Coach who specializes in working with midlife leaders who struggle with their weight. She's worked in a variety of clinical and leadership positions over the years, but it was first after losing and maintaining a 120 pound weight loss that she found her calling as a coach.

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