The average American gets more than half their calories in a day from ultra-processed foods, according to new data published by the CDC. According to the report, between August 2021-2023, the average percentage of calories consumed from UPFs by Americans aged 1 and older was 55%. For those between the ages of 1 to 18, the average consumption was nearly 62% of total calories in a day.
What Are Ultra-Processed Foods?
UPFs are generally energy rich foods that are high in calories with little nutritious value. They tend to be high in saturated fats, added sugars and salts. Many ingredients found in UPFs are not those that can be found naturally in your kitchen- such as artificial flavors, emulsifiers, refined sugars and preservatives. The additives used in these foods make them more appealing to consumers and add to their shelf-life in stores.
Common examples of UPFs include sugary drinks like sodas, snacks, cereals, baked goods like cookies, cereals and fast foods; to name a few. These foods are widespread in the American diet and are widely available in bulk across supermarkets across the United States. Many of us are eating these foods without realizing they are a type of UPF.
Public Health Implications Of Ultra-Processed Foods
The health consequences of eating UPFs are serious and wide-ranging. Numerous studies have shown detrimental health effects of UPFs. In fact, there is a growing body of evidence that suggests UPFs can have devastating consequences for long-term health.
As an example, a recent study published in the British Medical Journal found that people who consumed high amounts of these types of foods had an increased risk of obesity, type 2 diabetes, depression, anxiety, certain cancers like colorectal cancer and even premature death. The data from the study examined more than 9 million people who participated in a number of surveys.
Studies have also shown an increase risk of heart disease with greater consumption of UPFs. Heart disease remains the leading cause of death in the United States, so it is imperative that Americans do an introspective review of the foods they are putting into their bodies. UPFs do not necessarily cause these adverse chronic conditions, but they are associated with the development of these conditions, and the reasons for this are not entirely understood. Some experts believe that UPFs lead individuals to consume more calories throughout the day, which can of course lead to obesity, type 2 diabetes and heart disease over time.
Another important public health consideration with UPFs are the health inequities that arise from their consumption that disproportionately impact lower-income and marginalized communities. It is well known that low-income families often need to rely on cheaper unhealthier options such as UPFs because they cannot afford more nutritious foods that tend to be more expensive. This can exacerbate health disparities and result in higher levels of obesity and chronic medical conditions in marginalized communities.
Tips To Improve Healthy Eating
The most important intervention to apply is to limit the amount of UPFs that are brought to the home. This will ultimately limit the amount of unhealthy calories that you and your family members will put into your bodies. This can be challenging with children, who often crave these types of foods. Setting expectations that these types of foods are only available to them at certain special events, like birthday parties or for other special occasions can teach kids to eat healthier in the long run. This strategy does not completely exclude UPFs from the diet, but does allow flexibility and teaches children the importance of prioritizing healthy food options.
On a broader scale, states and the federal government should invest in healthier food options for children at schools. In addition, marketing UPFs on TV, in schools and in low-income communities should be reduced in favor of supporting more natural healthier food choices that are rich in fiber, vitamins and essential minerals. These changes could help change the trajectory of chronic medical conditions that continue to plague Americans.
UPFs dominate the American diet. Each of us are empowered with the decision of what we put into our bodies. These choices can have rippling effects on how our health can be impacted for decades going forward.
