The challenge of eating healthier: Why we seek out ultra-processed foods

This is day 2 of my 5 day healthy eating challenge. First of all, click here.

I'm a Gen Xer, so ultra-processed foods have been a mainstay of my diet since I was a kid. I grew up eating sweet cereals, mac and cheese, and instant ramen. I still crave them.

And that's by design, says Ashley Gearhart, a psychology professor at the University of Michigan. Dr. Gearhart's the study Some UPF components, such as added fats and sugars, have been suggested to have the potential to activate the brain's reward centers. addictive substance such as alcohol and nicotine.

“The more you have, the more you want,” she said.

So it's no surprise that we prefer them to less processed foods. But when you stop and think about how different it looks from the whole food stuff, it becomes a little less tempting. But many of us don't pay close attention.

“Most UPFs are not designed to be eaten consciously,” says Ariel Johnson, flavor scientist and author of Flavorama: A Guide to Unlocking the Art and Science of Flavor . a Small survey in 2019 Researchers observed people consuming both whole foods and ultra-processed foods. When on the UPF diet, subjects ate more calories (an average of 500 extra calories per day) and ate food faster.

If you're like me and have an irresistible love for ultra-processed foods, today's challenge might make it less appealing.

Now for the second day of the challenge: Are ultra-processed foods really delicious?

Head to the kitchen for ultra-processed and less-processed foods. If you have cheese puffs or cheese-flavored chips, pair them with a block of real cheese. Place a peanut butter energy bar next to a handful of peanuts. Place 1 cup of Honey Oat Breakfast Cereal next to the cooked oatmeal and honey.

Take a closer look at UPF. Once you have both items, please inspect the product. what does it look like? Do you know what it is made of? Does the color match what is found in nature? Does it have a unique texture? By paying attention to these details, we were able to find some less appetizing properties of some popular UPFs.

Some UPFs are developed to be very soft, making them easier to chew and swallow in large quantities. As one study suggested. Chris van Turreken, associate professor of infection and immunity at University College London and author of “Ultra-processed people,'' says that other items can be kept on shelves longer and kept from growing microorganisms. He said he was drying it.

Now, take a bite and notice how it sounds. Van Tureken says noticeable texture can sometimes distract from the lack of flavor. He added that ultra-processed foods may initially have a crackling or crunchy sound, but quickly turn into a powder.

Take a sniff: Can you identify scents? Name the smell you are smelling. Free associate.

Dr. Johnson explained that smell is the biggest influence on the taste of food. The product's scent can be very subtle, she said, because industrially processing raw materials can change the chemical complexity that creates a more unique aroma.

Compare UPF to whole foods. Taste UPF again and notice the aromas and flavors that come to mind. Then do the same for their less processed or unprocessed counterparts.

Dr. Johnson and I did this with Danone Light + Fit Raspberry Yogurt, UPF, and plain yogurt with raspberry jam on top. Dr. Johnson opened the Light + Fit, sniffed it, and said, “It smells like raspberry candy.”

She ate a spoonful of Danone yogurt and said it tasted sweet and had a hint of fruit flavor. She then smelled the plain yogurt and identified hints of butter, cream, cheese, and a “mildly fruity, slightly green flavor, like unripe green apples.”

Regarding the raspberry jam, Dr. Johnson noted a “deeply cooked fruit aroma.” When she took a bite, she murmured like a sommelier: “It's really nice and round and rich,” she said.

Dr. Johnson took another bite of Light + Fit and said this time it tasted even more like candy. Eating less processed foods can make UPF taste more artificial, she said. That's because UPF flavors “tend to be simplified versions of whole foods.”

We also spent an hour comparing the UPF of 12 different foods to less processed foods. Each method has made me more aware of the significant differences between the two, and made me stop and consider alternatives before reaching for a UPF.

As time passed, the bizarre picnic ended, I packed up my makeshift UPF charcuterie board and headed home to take some antacids.