Bringing Ultra Processed Food Into Focus
Let's start with the (not so sexy) basics.
I’ve been thinking about ultra processed foods (UPFs) since I first read the book “Ultra Processed People” back in 2023. Its arresting cover, adorned with a literal warning sign, made a not insignificant impact.
Though the widespread use of UPF terminology is relatively new, foods that fall neatly into this category have been a part of the American diet since at least the 1980s.
According to Harvard Health, here’s how you can think about the three main food categories in very simple terms: unprocessed/minimally processed foods, processed foods and ultra processed foods.
Unprocessed or minimally processed foods are whole foods that may have undergone minimal changes. A banana, raw pumpkin seeds, raw meat and carrots are all examples.
Processed foods include prepared foods that have been cooked, seasoned, cured etc. to change it from its natural state. Apple sauce, canned fish and cooked beans are all examples.
Highly processed and ultra processed foods are mixed with exceptionally palatable ingredients like sugar, salt and fat. They may contain food additives, artificial colors and preservatives. Oreos, Capri Sun and DiGiorno’s frozen pizza are all examples.
Yes, you guessed it. Ultra processed foods rule the American diet and take the lion’s share of our grocery money. This makes me sad. :/
Some of the downsides of ultra processed food include:
Enriches and empowers big food companies at the cost of local farms and food suppliers
Negative climate impacts (conversely lowering your UPF consumption will likely contribute to environmental sustainability)
And (so much) more….
Humans crave convenience and consistently value taste and texture above other concerns like healthfulness and the environmental impact of their food choices. My fervent hope is that through elucidating the ills of our current food system, you can find foods that will be better serve your needs. This elucidation starts today.
Cooking affordable meals that are decidedly not ultra processed is doable and I want to show you how, dammit! Each newsletter, I’ll share one recipe to get your creative cooking juices ~flowing~.
This meal, made mostly from my pantry, took about 20 minutes to make. I added on a scoop of Greek Yogurt for flavor and extra protein.
Creamy Coconut Lentil Curry
Ingredients:
1 clove of garlic (full head costs $0.69)
olive oil
One white onion, diced ($0.79)
1 can of full fat coconut milk ($1.64)
1 cup of red lentils (a full bag costs $2.19)
1 tablespoon curry powder
Salt + pepper
Optional: Greek yogurt, cilantro
Directions: Heat olive and garlic in a saucepan for 1-2 minutes until browned. Add in your diced onion and cook for 7-8 minutes until translucent. Mix in your coconut milk, lentils, curry powder and salt. Simmer for another 10-12 minutes, until the lentils are soft to the bite. Remove from heat and add a grind of pepper, plus optional toppings like yogurt and cilantro.
Total meal cost: $5.31 for two servings (not including olive oil, spice, salt, pepper)
I encourage you to flip around the label on your favorite packaged foods. Who knows what you might find! Doing this is one step towards in decreasing the amount of ultra processed foods you’re regularly consuming (elimination is not realistic for many people). Here’s one switch I’m making:
Let me know what switches you’re thinking of making or why you’re resistant to making any changes at all. ↓
Learn more about the author here. Thanks for letting me riff about the food topics that keep me up at night!