Ultra-Processed Foods: Should They Be Regulated Like Cigarettes?

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Sustainability Directory

8 min readMay 26, 2024

Do you know what’s in your food? If you regularly consume packaged snacks, sugary drinks, frozen meals, or processed meats, chances are you’re eating a lot of ultra-processed foods. These are foods that have been heavily modified from their natural state, with the addition of artificial ingredients, preservatives, colors, flavors, and sweeteners. They may look and taste appealing, but they can have serious consequences for your health and the environment.

Just what these consequences are is hotly debated these days and for good reason, as more and more data is coming to light on how UPFs (that’s ‘ultra-processed foods’ for you acronym lovers) impacts your health. So, let’s grab our napkins and tuck into some of the reasons why ultra-processed foods should not only be avoided, but regulated like cigarettes.

What Are Ultra-Processed Foods and Why Are They Bad for You?

According to the NOVA classification system, ultra-processed foods are “industrial formulations with five or more ingredients.”[1] These ingredients are usually not used in home cooking, and may include substances extracted from foods (such as oils, starches, and sugars), additives (such as emulsifiers, stabilizers, and flavor enhancers), and synthetic compounds (such as artificial colors and sweeteners).[2] Examples of ultra-processed foods include soft drinks, chips, candy, ice cream, cookies, cakes, hot dogs, nuggets, pizza, and instant noodles.[3]

UPFs are bad for you on many levels, because they are high in calories, sugar, salt, and fat, but low in nutrients, fiber, and antioxidants. They can cause weight gain, obesity, diabetes, heart disease, cancer, and other chronic diseases.[4] They affect your brain function, mood, and mental health. For instance, studies have shown that ultra-processed foods can increase the risk of depression,[5] impair memory and learning,[6] and trigger addictive behaviors.[7]

In summary, these are foods that have been altered from their natural state with the addition of artificial ingredients and additives. They’re harmful for your health because they can lead to various diseases and disorders.

And yet….they can taste so good it’s hard to stop eating them (but then, that’s the point!).

A black birdcage filled with brightly colored snacks, symbolizing ultra-processed foods and the need for their regulation due to potential health and environmental impacts. This image relates to the article’s discussion on the regulation of ultra-processed foods similar to cigarettes. — Caged Ultra-Processed Foods — A Visual Metaphor for Health and Environmental Concerns in the Context of Regulation

A pyramid of dark steps showcasing a variety of ultra-processed foods such as burgers, fries, and pizza, contrasted with fresh vegetables. An industrial factory emitting smoke in the background, symbolizing the environmental consequences of processed foods. The image relates to the article’s discussion on the health and environmental impacts of ultra-processed foods. — Contrasting Display of Ultra-Processed Foods and Fresh Produce — A Visual Commentary on Health and Environmental Impact

How Ultra-Processed Foods Are Harming the Planet

Besides affecting your health, ultra-processed foods also have a negative impact on the environment. The production of these foods requires a lot of resources, such as water, land, energy, and chemicals. It also generates a lot of waste, pollution, and greenhouse gas emissions.[8]

For example, the production of soft drinks involves extracting water from natural sources,[9] using large amounts of sugar from crops that require intensive farming,[10] adding artificial flavors and colors that may contain harmful chemicals,[11] packaging the drinks in plastic bottles that are not easily recycled,[12] and transporting them over long distances.[13] All these steps contribute to environmental degradation and climate change.

Another example is the production of processed meats, such as bacon, ham, sausages, and ‘nuggets’. These products involve raising animals in factory farms,[14] feeding them with grains that are grown with pesticides and fertilizers,[15] slaughtering them in inhumane conditions,[16] adding preservatives and additives that may cause cancer,[17] packaging them in plastic or metal containers that are not biodegradable,[18] and transporting them over long distances.[19] This causes animal suffering, biodiversity loss, water pollution, land degradation, deforestation, antibiotic resistance, and GHG emissions.

How’s that mechanically-separated chicken ‘nugget’ tasting now?

A deconstructed burger with fries, surrounded by an explosion of various ingredients against a teal background. The image visually represents the complex and potentially harmful nature of ultra-processed foods, tying in with the article’s discussion on the need for regulation. — Deconstructed Burger and Fries — A Dynamic Explosion of Ultra-Processed Food Ingredients

A deconstructed hamburger with steam and melting cheese, symbolizing the transformation of natural ingredients into ultra-processed foods, and the associated health and environmental concerns. — Deconstructed Burger Illustrating Ultra-Processed Foods and Their Environmental Impact

A Case Study of Ultra-Processed Foods Regulation in Chile

A country that has taken a bold step to regulate ultra-processed foods is Chile. In 2016, Chile implemented a law that aimed to reduce the consumption of these foods among its population, especially children. The law included four main measures:

A tax on sugary drinks that increased their price by 18%.
A ban on advertising junk food to children under 14 years old.
A prohibition on selling junk food in schools.
A mandatory labeling system that required ultra-processed foods to display black warning labels if they exceeded certain levels of sugar, salt, fat, or calories.

The results of this law have been impressive. According to a study published in 2020, the law reduced the purchases of sugary drinks by 23.7%, the purchases of breakfast cereals by 13.6%, and the purchases of desserts by 21.6%. The law also increased the awareness and understanding of nutrition labels among consumers. The study concluded that the law was effective in reducing the exposure and consumption of ultra-processed foods in Chile. [20]

This case study shows that regulating ultra-processed foods can have a positive impact on public health and nutrition. It also demonstrates that such policies can be implemented in a democratic and participatory way, with the involvement of civil society, academia, and government.

A detailed burger set against a teal background, disintegrating into a dark, inky substance, symbolizing the hidden dangers and unhealthy aspects of ultra-processed foods, in line with the article’s discussion on the need for regulation. — Exploding Burger Illustrating the Detrimental Effects of Ultra-Processed Foods in Relation to Health and Environment

A deconstructed burger with fries, surrounded by an explosion of ingredients against a teal background, visually representing the complex and potentially harmful nature of ultra-processed foods, as discussed in the article about regulating such foods like cigarettes. — Exploding Burger Illustration — Unveiling the Hidden Dangers of Ultra-Processed Foods in Our Diet

A Current Trend in Ultra-Processed Foods: Plant-Based Alternatives

A current trend that is linked to the topic of ultra-processed foods is the emergence of plant-based alternatives. These are products that mimic the taste, texture, and appearance of animal products, such as meat, dairy, and eggs, but are made from plant ingredients, such as soy, pea, wheat, or almond. Examples of these products include veggie burgers, vegan cheese, oat milk, and eggless mayonnaise. [21]

The implications of this trend for the industry are mixed. On one hand, plant-based alternatives can offer some benefits for health and the environment. They can provide more protein, fiber, and antioxidants than animal products, while reducing the intake of saturated fat, cholesterol, and hormones. These alternatives can also reduce the environmental impact of animal agriculture, which is a major source of greenhouse gas emissions, water consumption, land use, and animal suffering. [22]

On the other hand, plant-based alternatives can also pose some challenges for health and the environment. Many of them can be classified as ultra-processed foods, as they contain multiple ingredients, additives, and preservatives that are not typically used in home cooking. They can also be high in calories, sugar, salt, and fat, and low in nutrients, such as calcium, iron, vitamin B12, and zinc. And, let’s not forget, they do also have a negative environmental impact, as they require intensive processing, packaging, and transportation. [23]

The jury’s out on plant-based alternatives, but its growing market share should drive innovations that deliver more to the environmental bottom line in a positive way.

A vibrant green lettuce plant growing on a dark, rocky formation, its roots extending into the barren ground below, visually representing the stark contrast between natural foods and the detrimental effects of ultra-processed foods on health and environment. — Lush Green Lettuce on Rocky Formation — Symbolizing Natural Versus Ultra-Processed Foods in Sustainability Context

A vivid depiction of ultra-processed foods including a cheeseburger, a bag of chips, a soda bottle, and a jar of sauce, all suspended mid-air against a teal background, their contents spilling out to form a pile below, symbolizing the article’s discussion on the health and environmental impacts of such foods. — Ultra-Processed Foods in Focus

How to Avoid Ultra-Processed Foods and Choose Healthier Options

As we have seen, ultra-processed foods are not only bad for your health, but also for the planet. They can cause various diseases and disorders, and contribute to environmental degradation and climate change. Therefore, it’s advisable to avoid or limit them as much as possible, and to choose healthier options instead.

Here are some practical tips to help you reduce your consumption of ultra-processed foods:

Read the ingredient lists of the products you buy. Avoid those that have more than five ingredients, or that contain ingredients that you don’t recognize or can’t pronounce.
Check the nutrition facts labels of the products you buy. Avoid those that have high amounts of calories, sugar, salt, fat, or additives.
Choose fresh or minimally processed foods whenever possible. These include fruits, vegetables, legumes, grains, nuts, seeds, eggs, milk, yogurt, cheese, meat, fish, and poultry.
Cook your own meals from scratch using whole food ingredients. This way you can control what goes into your food, and avoid artificial ingredients and additives.
Make your own snacks and desserts using natural sweeteners, such as honey, maple syrup, dates, or fruits.
Drink water or herbal teas instead of sugary drinks or alcohol.
Eat mindfully and moderately. Pay attention to your hunger and satiety cues, and stop eating when you feel full. Enjoy your food without distractions or guilt.

By following these tips, you can improve your health and well-being as well as protect the environment. You can also enjoy a more diverse, delicious and satisfying diet, that nourishes your body and soul.[24]

A cheeseburger and a hotdog, both excessively dripping with cheese, stacked on top of each other next to a pile of sugar, symbolizing the artificial additives and unhealthy nature of ultra-processed foods related to the article’s topic. — Visual Depiction of Ultra-Processed Foods — Unhealthy Burger and Hotdog Dripping with Cheese

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