Are Processed Foods Really Addictive?

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

No question/request too big or small 😎

❝Is it true that processed foods are addictive, or is it just a craving that can be overcome with a little more willpower?❞

Short answer: yes and yes

Longer answer:

The two are very closely related, since the mechanisms of cravings and the mechanisms of addiction share some overlaps, usually in reward processing in the brain (e.g. dopamine metabolism), and/or sometimes to do with opioid receptors. There is also in both cases (often, but not always) the issue of tolerance/desensitization and thus a need for more of the same thing to get the same biochemical result as one enjoyed previously from a lower amount, and/or (in some cases) that the effects will be increasingly short-lived.

Ultra-processed foods (UPFs) have a well-earned bad reputation. And yet, most of us still consume at least some, and many people meet the criteria for ultra-processed food addiction.

Now, some UPFs are healthy in moderation. See for example: Not all ultra-processed foods are bad for your health, whatever you might have heard

But we said the bad reputation was well-deserved, and that was true. Most UPFs have a single goal, and that goal isn’t to enrich your health (it’s to increase the company’s profit margin).

They generally do this by:

• Reducing the costs of production by using more shelf-stable ingredients
• Reducing loss of products at the retail stage (many ultra-processed products can be sold tomorrow or next week or next month, while raspberries need to be sold by half past four at the latest, for example, or else they must be heavily reduced in price, and then often thrown out)
• Increasing sales by including high amounts of ingredients that trigger addiction mechanisms (e.g. sugar, salt, fat—which yes, we need all of those things in moderation, but these foods often contain megadoses)

That latter one answers your question; to learn more about the biochemistry and neurochemistry of it, see for example: Diet, Drugs, and Dopamine – by Dr. David Kessler

Or if you’re not up for reading a whole book, then perhaps our main feature: The Not-So-Sweet Science Of Sugar Addiction ← this is really just about sugar, but similar mechanisms exist for fat, and to a lesser degree, salt.

Where the science stands

This one’s not controversial. Let’s pick out some spotlight studies…

❝Highly processed foods (HPFs) can meet the criteria to be labeled as addictive substances using the standards set for tobacco products. The addictive potential of HPFs may be a key factor contributing to the high public health costs associated with a food environment dominated by cheap, accessible and heavily marketed HPFs.❞

~ Dr. Ashley Gearhardt & Dr. Alexandra DiFeliceantonio

Source: Highly processed foods can be considered addictive substances based on established scientific criteria

❝Ultra-processed food addiction appears to be prevalent among older adults in the United States, particularly among women who were in adolescence and early adulthood when the nutrient quality of the US food supply worsened. Addictive patterns of UPF intake appear to be associated with poorer physical health, mental health, and social well-being.❞

~ Dr. Lucy Loch et al.

Source: Ultra-processed food addiction in a nationally representative sample of older adults in the USA

❝That certain foods can trigger addictive behavior consistent with substance-use disorders (SUDs) is accepted by many addiction scientists and supported by evidence of neurobiological overlap with the brain circuits and molecular targets implicated in ‘classical’ drug addictions❞

~ Dr. Erica LaFata et al.

Source: Now is the time to recognize and respond to addiction to ultra-processed foods

Want to improve your own dietary habits?

First, it’s good to be well-informed. Reading 10almonds is a great start! Of course, we can’t cover every product in your local supermarket though, so check out this:

How Processed Is The Food You Buy, Really? ← includes a huge, free database!

If you prefer a short hit-list, then here you go: Top 10 Unhealthy Foods: How Many Do You Eat?

And if you know which UPFs you want to cut out, but knowing isn’t the problem, then here’s our main feature on how to do that: When It’s More Than “Just” Cravings: How To Beat Food Addictions!

Want to learn more?

You might like this book we reviewed a little while back:

Ultra-Processed People: The Science Behind The Food That Isn’t Food – by Dr. Chris van Tulleken

…and/or as a next step,

Unprocess Your Life: Break Free From Ultra-Processed Foods For Good – by Rob Hobson ← Rob Hobson is not a doctor, but he is a nutritionist with half the alphabet after his name (BSc, PGDip, MSc, AFN, SENR) and decades of experience in the field.

Take care!