Why Ultra-Processed Foods Are So Addictive & How We Can Eat Less Of Them

Ultra-processed foods are as addictive as certain drugs—and it's time to call out the dangers they pose to public health. That's the strong stance that scientists and physicians took in an in-depth analysis recently published in the British Medical Journal (BMJ)1.

Plenty of foods are processed before consumption—they can be frozen, roasted, spiced, and more. So, what exactly does "ultra-processed food" mean?

"Ultra-processed foods (UPFs) can be loaded with ingredients, many of which are sugar, salt, fat, and other substances derived or extracted from real food (think 'made in the lab') and/or additives such as artificial colors, flavors, and preservatives," Shapiro explains. 

Vinjamoori adds that ultra-processed foods lack the essential nutrients we need to maintain optimal health (i.e., protein, fiber, etc.). This is why consuming more UPFs than whole or minimally processed foods can pose an overall health risk. 

"Ultra-processed foods are also nutrient-poor, meaning they lack essential vitamins, minerals, and other beneficial compounds, and consistently consuming these foods can lead to nutritional deficiencies and inflammation, which can shorten one's life span and lead to obesity and a variety of diseases," Vinjamoori states. 

This level of processing is often used to boost sales of the product and preserve its shelf life, as well as bring down the cost of production. According to the BMJ analysis, addiction to these foods has become just as prevalent as addiction to other legal substances like alcohol and tobacco.

"A recent analysis of two systematic reviews including 281 studies from 36 different countries found the overall pooled prevalence of food addiction using [the Yale Food Addiction Scale] was 14% in adults and 12% in children," the authors state. This prevalence is quite similar to the levels of addiction seen for other legal substances in adults (noting 14% for alcohol and 18% for tobacco), but the level of implied addiction in children is unprecedented, they say. 

Ultra-processed foods aren't addictive just because they taste good: Their structure actually impacts the brain's reward centers.

The high carbohydrate and fat content in many UPFs has a direct impact on the brain's dopamine pathways2, which play a role in reward and motivation. 

In addition, UPFs can deliver carbs and fat to the brain very quickly, further contributing to their addictive potential. The faster a substance can reach the brain, the more addictive it can be. "This is the rationale behind substitution therapies and why a cigarette, which rapidly delivers nicotine to the brain, is more addictive than a slow-release nicotine transdermal patch," the analysis authors explain. 

"This isn't a mere analogy; it's an acknowledgment of the real, tangible impact these foods can have on our neurobiology," Vinjamoori says.

As the popular saying goes, actions speak louder than words—and this analysis can only be considered a success if it inspires action. That said, many positive changes could come from this recommendation if put into motion.

"If 'food addiction' becomes an official diagnosis, then there would likely be more opportunities for research around the topic," Shapiro says, adding, "This could also improve insurance coverage and more access to professional support for those looking for help." On the flip side, she says that there is a stigma attached to being 'addicted' to a substance, even if it is food, so the way we discuss addiction as a society would also have to change.

"As we continue to uncover the mechanisms linking ultra-processed foods to potential addictive behaviors, there's a clear societal responsibility at hand," Vinjamoori adds. "Not only do we need to transparently communicate these findings to the general public, but we also must advocate for protective policies. Moreover, it's imperative that we develop clinical resources and tools specifically designed to address food addiction."

Finally, there is another significant hurdle to cross before less processed diets can go mainstream: economic and geographical inequities in the food system.

Nutrition scientists recently published a data analysis in the British Medical Journal with a suggestion to call out the addictive nature of ultra-processed foods (UPFs) and advocate for change in the food industry, encouraging government regulation and public education. 

The data shows that UPFs affect the brain's dopamine receptors in a similar way (and to a similar degree) as addictive substances like nicotine and alcohol, in part due to their carbohydrate-to-fat ratio. These foods also lack the nutrients the human body needs to function properly, which is another reason experts are concerned about the mass consumption of UPFs in America. 

The path to limiting the negative public health impacts of UPFs is long, complex, and multifaceted, but hopefully, this BMJ analysis will serve as a jumping-off point for increased awareness and action. Throughout this process, it will be essential for those advocating for change to acknowledge the economic disparities of food.