Unlocking the power of whole foods: why eating less ultra-processed food matters

Ultra-processed foods are a staple in modern diets due to their convenience and long shelf-life. While these easy to grab-and-go foods can be tempting, they have low nutritional value and come with potential health risks, including links to obesity, digestive issues and mental health problems. Whole foods, on the other hand, have greater nutritional value and can even protect you against disease.

What’s the difference between ultra-processed foods and whole foods?

Ultra-processed foods and whole foods differ greatly in their degree of refinement and nutritional value. Due to the various industrial processes involved in producing ultra-processed foods, many of the nutrients have been stripped away, leaving behind a product that is calorie-dense but nutrient-poor. Ultra-processed foods also tend to contain additives to enhance their taste, shelf-life and appearance – such as sugars, unhealthy fats, artificial flavours, colours and preservatives. Some common examples of additives and the ultra-processed foods that contain them include:

• E202 (potassium sorbate) and E211 (sodium benzoate) to prevent mould and bacterial growth in products like soft drinks and baked goods
• E250 (sodium nitrite) and E251 (sodium nitrate) to preserve colour and prevent spoilage in processed meats
• Flavour enhancers such as E621 (monosodium glutamate or MSG) in savoury snacks and instant noodles
• Artificial sweeteners like E951 (aspartame) and E955 (sucralose) in many sugar-free products
• Colourings such as E102 (tartrazine) and E129 (Allura Red) used in brightly coloured drinks and lollies.

By contrast, whole foods are eaten in their natural state or have very little processing – meaning they haven’t been altered much from how they are found in nature. Whole foods include fresh fruits and vegetables, whole grains like brown rice and oats, nuts, seeds, legumes, and unprocessed meats or fish. They are rich in the nutrients your body needs, like vitamins, minerals, fibre and antioxidants – and don’t contain added sugars, artificial ingredients or preservatives. Since whole foods are basically fresh from nature, they tend to have a shorter shelf-life and require a little more preparation (which might be as simple as sizzling a steak or roasting some vegetables). Perhaps most importantly, whole foods aren’t deliberately manufactured to cause food cravings.

Ultra-processed foods are made to be craved

Ever felt yourself reaching for another bite of chocolate? Or noticed how hard it is to stop at just one biscuit? There’s a reason for that – ultra-processed foods are designed to be highly appealing and difficult to stop eating.

When you eat ultra-processed foods, particularly those high in sugar and fat, they trigger the release of dopamine – a ‘feel-good’ chemical involved in the brain's reward and pleasure centres. This dopamine release creates a sense of enjoyment or satisfaction and reinforces the desire to eat more of these foods.

Over time, the brain can become conditioned to crave these foods for that rewarding experience, leading to increased consumption, eating habits that may be difficult to break, and potentially overeating. This can be a difficult cycle to break, and can lead to weight gain and chronic disease.

Whole foods are not specifically targeted to trigger this dopamine release. Instead, they are filled with the nutrients you need to protect your health.

What are the benefits of eating less ultra-processed food?

Eating less ultra-processed food and focusing on whole, minimally processed foods can lead to a wide range of health benefits.

Physical health 

• Better weight management: Ultra-processed foods are often high in added sugars, unhealthy fats and calories, which can lead to overeating and weight gain¹. Studies have shown a strong link between the consumption of ultra-processed foods and increased body mass index (BMI)¹. Reducing the intake of ultra-processed foods helps stabilise calorie intake and minimises the effects of excessive weight gain.
• Improved heart health: Many ultra-processed foods contain high levels of trans fats and sodium, which can contribute to high blood pressure, cholesterol imbalances and an increased risk of cardiovascular diseases (such as heart disease and stroke)². By eating fewer ultra-processed foods, you can help lower your cholesterol levels and blood pressure, which in turn can reduce your risk of heart disease.
• Lower risk of type 2 diabetes: The high sugar content in ultra-processed foods causes increases in blood sugar and insulin levels, which can contribute to insulin resistance (meaning the body doesn’t respond to insulin properly)^1,3. This can increase the risk of diseases such as type 2 diabetes^1,3. Eating less ultra-processed food can help even out blood sugar levels and lower your risk of type 2 diabetes.
• Better digestive health: Ultra-processed foods often lack fibre, which is essential for healthy digestion2. Choosing whole foods like fruits, vegetables and whole grains high in fibre can prevent constipation and support the healthy bacteria in the gut.
• Lower risk of cancer: The high sugar and fat content of ultra-processed foods, as well as the additives within these foods, can contribute to an increased cancer risk. Recent large clinical trials have found a link between intake of ultra-processed foods and the risk of several cancers, including colorectal, breast and pancreatic cancer^4,5. By consuming whole foods, you can reduce your intake of sugar, fat and additives, which may lower your cancer risk. 

Mental health

• Reduced risk of depression and anxiety: Ultra-processed foods lack essential nutrients and contain artificial additives that have been linked to depression and anxiety¹. By eating fewer ultra-processed foods, you can increase the levels of key nutrients within your body and potentially reduce symptoms of depression and anxiety. 
• Enhanced brain function: Ultra-processed foods are often low in omega-3 fatty acids, antioxidants and vitamins essential for brain health. This has led to growing concern that these foods can affect cognitive function and increase the risk of conditions like Alzheimer’s disease².

Preventative health and chronic disease recovery 

• Stronger immune system: Ultra-processed foods are high in simple sugars that can lead to a weakened immune response and an increased risk of infections⁶. Consuming whole foods may help prevent this immune weakening. 
• Improved disease recovery: Regular intake of ultra-processed foods has been linked to certain inflammatory processes in the body that may lead to various chronic conditions, including heart disease and metabolic abnormalities⁷. Choosing whole foods most of the time can reduce these inflammatory processes, help prevent chronic conditions, and may even reverse some abnormalities. 
• A longer life: Long-term consumption of ultra-processed foods has been linked to an increased risk of chronic diseases such as diabetes and heart disease^2,3. A diet focused on whole foods could help lower the risk of developing a chronic disease, and potentially lead to a longer and healthier life.

Tips to start eating more whole foods

Life is busy. So it’s vital that new healthy habits integrate seamlessly into your everyday life. To help you make the switch away from ultra-processed foods, here are some simple changes you can try.

Reframe your perspective: No one wants to restrict or deny themselves of something – especially if that something is a favourite treat. So instead of focusing on what you’re eating less of, focus on the delicious foods you enjoy more of. Home-made meatballs? Roast potatoes? Whatever takes your fancy.

Pick one meal at first: Instead of overhauling your entire diet, it can be helpful to pick one meal or snack to be a whole food option. Over time, you can increase your proportion of whole food meals as it becomes more familiar.

Swap don’t stop: Consider a healthier alternative swap so that you can still enjoy your favourite foods. For example, you could swap white bread, rice or pasta for their wholegrain versions.

Preparation is key: Whole foods usually require more preparation – so to stop yourself from reaching for that noodles cup, plan and cook your weekly meals in advance. That way, you’ll always have something delicious waiting for you in your fridge, cupboard or bag. 

Steer clear at the shops: The aisles of grocery stores tend to be filled with ultra-processed foods. So to avoid temptation, try to shop around the perimeter of the store where the fresh produce, meat, dairy and wholegrain sections are located.  

Read the labels: Not all convenient foods are made the same – some pre-made sauces and meals can be both convenient and have very little processing. To save yourself time and effort, read the ingredient labels of packaged goods like pre-made pasta sauces, soups and curries to work out which products could be a healthy and time-saving option. 

Shift to nutrient-rich eating

Eating less ultra-processed food and focusing on whole, minimally processed foods can have a profoundly positive impact on your health – improving everything from weight management and heart health to digestion, mental health and longevity. While it might feel easy to grab convenient, refined foods, some simple tweaks and meal planning can help you build sustainable whole food habits that have a powerful effect on your health.

If you’re looking for more personalised support with your diet and health, you can also access a range of resources with Zurich Evolve.

References

1. Harvard Health Publishing. (2024). Ultra-processed foods and their health risks. Retrieved from: https://www.health.harvard.edu/. 

2. Yale Medicine. (2024). Cardiovascular and metabolic impacts of ultra-processed foods. Retrieved from: https://www.yalemedicine.org.

3. American Medical Association. (2024). The impact of ultra-processed foods on health. Retrieved from: https://www.ama-assn.org/. 

4. Isaksen IM, Dankel SN. ‘Ultra-processed food consumption and cancer risk: A systematic review and meta-analysis’, Clin Nutr,42(6):919-928, 2023. doi: 10.1016/j.clnu.2023.03.018. .

5. Meine GC, Picon RV, Espírito Santo PA, Sander GB. ‘Ultra-Processed Food Consumption and Gastrointestinal Cancer Risk: A Systematic Review and Meta-Analysis’, Am J Gastroenterol, 119(6):1056-1065, 2024. doi: 10.14309/ajg.0000000000002826. 

6. Martínez Leo EE, Peñafiel AM, Hernández Escalante VM, Cabrera Araujo ZM. ‘Ultra-processed diet, systemic oxidative stress, and breach of immunologic tolerance’, Nutrition, 91-92:111419, 2021. doi: 10.1016/j.nut.2021.111419. 

7. Sawalha K, Tripathi V, Alkhatib D, Alalawi L, Mahmood A, Alexander T. ‘Our Hidden Enemy: Ultra-Processed Foods, Inflammation, and the Battle for Heart Health’, Cureus, 15(10):e47484, 2023. doi: 10.7759/cureus.47484.