We Are Eating Predigested Food

Why do many people overeat chips, cereals, cakes, puddings, and other ultra-processed foods despite knowing they may not be healthy? According to science, it may be due to manufacturing processes that “predigest” raw food ingredients, creating ultra-processed foods that bypass the body’s signals of fullness.

Ultra-processed food is often referred to as "pre-digested". The manufacturing processes involve breaking down raw food ingredients into their fundamental parts, such as starchy flour, protein isolates, fats, and oils. Additional components like artificial colourings, flavourings, and emulsifiers are then used to reassemble these molecular parts into a wide variety of food products, such as chips, biscuits, crackers, etc.

The term "pre-digested" is used to describe the fact that these foods are designed to be quickly and easily absorbed by our bodies. This process bypasses some of the normal stages of digestion. For instance, in a typical digestion process, the body breaks down whole foods into their various nutritional components, absorbs the necessary vitamins, minerals, and micronutrients, and then eliminates the undigestible leftovers as waste. However, this process is expedited with ultra-processed foods due to the already broken-down state of the food, interfering with the body’s natural signals of fullness. This can lead to overeating, as the body isn't given the time to register that it's full.

The rapid absorption of these foods also has other health implications. It can lead to spikes in blood sugar and other metabolic responses that, over time, can contribute to various health problems. A clinical trial published in 2019 found that participants who ate only ultra-processed foods for two weeks gained an average of 2 pounds, while they lost a similar amount of weight when on a minimally processed diet. I have written about this study previously.

Multiple other studies have also linked diets high in ultra-processed foods to increased risks of several chronic diseases, including cancer, cardiovascular disease, obesity, type 2 diabetes, and depression. One of the main reasons why ultra-processed foods are linked to poor health is their nutritional profile. These foods are typically high in unhealthy ingredients, such as added sugars, sodium, and saturated fats, while low in fibre and other important nutrients.

Another factor contributing to the association between ultra-processed foods and health problems is that we don’t eat healthier foods. When people consume ultra-processed foods, they often replace more nutritious whole foods, such as fruits, vegetables, and whole grains. This can lead to nutrient deficiencies and an increased risk of chronic diseases.

In addition to their nutritional profile and the displacement of healthier foods, ultra-processed foods are also often more energy-dense than unprocessed foods. This means that they contain more calories per gram, which can lead to weight gain and obesity.

Other factors that may contribute to the association between ultra-processed foods and adverse health outcomes include the presence of food additives, contaminants, and other harmful substances that can be introduced during processing. These substances can have various negative effects on health, including inflammation, oxidative stress, and DNA damage.

The evidence linking ultra-processed foods to health problems is growing, and it is clear that these foods should be limited in a healthy diet. By consuming more whole, unprocessed foods, people can reduce their risk of developing a number of chronic diseases and improve their overall health and well-being.

Despite these potential health risks, ultra-processed foods continue to make up a significant part of many people's diets. This is due to their convenience, low price, long shelf life, and engineered taste, often designed to be particularly appealing with high levels of sugar, salt, and fat.

So next time you want to eat a bag of chippies, shop-bought cookies or crackers, think that you will be eating “regurgitated food”, and I bet it will stop you from eating them. I know it works for me 😁.