{"id":916,"date":"2025-04-28T08:59:55","date_gmt":"2025-04-28T08:59:55","guid":{"rendered":"http:\/\/www.troop956.com\/?p=916"},"modified":"2025-05-01T19:36:28","modified_gmt":"2025-05-01T19:36:28","slug":"what-ultra-processed-food-does-to-your-body-after-days-weeks-and-months","status":"publish","type":"post","link":"http:\/\/www.troop956.com\/index.php\/2025\/04\/28\/what-ultra-processed-food-does-to-your-body-after-days-weeks-and-months\/","title":{"rendered":"What ultra-processed food does to your body after days, weeks and months"},"content":{"rendered":"
\n
\n\t\t\"\"\t<\/div>
You might want to think twice about what you\u2019re eating\u2026 (Picture: Getty Images)<\/figcaption><\/figure>\n

A microwave meal can feel like a godsend after a hectic day at work, and a packet of crisps<\/a> is an easy snack to grab on the go, but you might want to think twice before scarfing these ultra-processed foods down.<\/p>\n

This is because we\u2019ve recently learned that exposure to ultra-processed foods<\/a> (UPFs) such as these (as well as biscuits, sugary breakfast cereals, soft drinks<\/a>, and more) could have contributed to thousands of UK deaths. <\/a><\/p>\n

A study published in the American Journal of Preventive Medicine has found that UPFs made up 53% of people\u2019s energy intake in the UK \u2013 the second highest in the study after 55% in the US.<\/p>\n

Researchers suggested that in 2018\/19, some 17,781 premature deaths in the UK could have been linked to UPFs, according to their model.<\/p>\n

This news won\u2019t surprise some, as UPFs have already been linked to an increased risk of 32 illnesses<\/a>, with the British Medical Journal<\/a> revealing in 2024 that greater consumption of these types of food can be associated with early death, as well as heart disease, cancer<\/strong><\/a>, type 2 diabetes<\/strong><\/a> and adverse mental health<\/strong><\/a>.<\/p>\n

While the BMJ admits that more research is needed into this area, one thing is clear \u2013 eating UPFs instead of healthier<\/a> food is bad for us.\u00a0<\/p>\n

But what are these chemically enhanced or preserved foods really doing to our insides in the short-term?\u00a0Unsurprisingly, the answer is rather grim.<\/p>\n

Metro<\/a> spoke to nutritionists to find out what regularly eating ultra-processed foods does to your body and your mental wellbeing. Here\u2019s everything you need to know\u2026<\/p>\n

\n

\n\t\t\t\tWhat are UPFs?\t\t\t<\/h2>\n
\n

\u2018UPFs are foods that have undergone significant processing and modification from their original state,\u2019 explains Dr Frankie Phillips, a registered dietitian with the British Dietetic Association.<\/p>\n

\u2018Some definitions suggest that UPFs usually contain ingredients that aren\u2019t found in a typical kitchen e.g. artificial colours, preservatives, artificial flavours, and emulsifiers.<\/p>\n

Processing isn\u2019t all bad\u00a0<\/strong><\/p>\n

It\u2019s important not to villainise processed foods completely.\u00a0<\/p>\n

As Dr Frankie explains: \u2018Processing isn\u2019t all bad, and sometimes it can even help as some nutrients are more easily available to the body when they are processed to some degree.<\/p>\n

\u2018For example, canned tomatoes or tomato puree has more bioavailable antioxidants than a fresh tomato, and life is simply too busy to make everything from scratch all the time.\u2019<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

What eating ultra-processed foods does to your body after a few days<\/strong><\/h2>\n
\n
\n\t\t\"\"\t<\/div>
What ultra-processed foods do after a day (Picture: Metro.co.uk\/Getty)<\/figcaption><\/figure>\n

Lily Keeling, a registered nutritionist for Green Chef<\/a>, said: \u2018Ultra-processed foods are often calorie dense but lack nutrients. They are almost always convenient, have a long shelf life and are flavour enhanced to taste good, making them prevalent in our diets.\u00a0<\/p>\n

\u2018After eating them for a few days, they can cause greater spikes in blood sugar and lead to hunger pangs returning quickly, making us less energised and never satisfied. This cycle can lead to overeating, as we consume food at a pace that is too quick for our brains to recognise how full we are.\u2019<\/p>\n

Kerry Beeson, a nutritional therapist at Prep Kitchen<\/a>, also warns that when you first start eating UPFs, you might initially feel a \u2018boost\u2019 due to the high sugar\/salt or caffeine content they contain and this \u2018tricks\u2019 you into thinking the food is good for you, when it\u2019s not.<\/p>\n

\n
\n\t\t\"Girl\t<\/div>
Crisps, as well as packaged biscuits, sweets and fizzy drinks are all examples of UPFs. (Pictures: Getty Images)<\/figcaption><\/figure>\n

She explains: \u2018Caffeine is a stimulant, which gives us an energy boost, and sugary foods result in a spike in our blood sugar which has a similar effect, or sugar rush. The ingredients in these foods can also act on the \u201creward\u201d cycle in our brain, stimulating the release of neurotransmitters like dopamine which make us feel good. Unfortunately, these effects are short-lived, and we soon come crashing down to feel tired and sluggish.<\/p>\n

\u2018Even whilst we\u2019re feeling the energy or mood-enhancing effects, more sinister effects are going on inside us. The pancreas is under pressure to produce enough insulin to cope with all the sugar intake; sodium from salt can increase our blood pressure, and cause water retention.\u2019<\/p>\n

She adds: \u2018Harmful fats can cause inflammation, so you might find that joint problems feel worse. Our gut microbiome will be affected, as the sugar encourages the growth of harmful bacteria and yeasts, and food additives have an adverse effect on our good gut bacteria populations, so you might feel bloated or get indigestion.\u2019<\/p>\n

What eating ultra-processed foods does to your body after a few weeks<\/strong><\/h2>\n
\n
\n\t\t\"\"\t<\/div>
What utlra-processed foods do after a few weeks (Picture: Metro.co.uk\/Getty)<\/figcaption><\/figure>\n

The more regularly you consume ultra-processed foods, the worse your quality of sleep will become according to Lily.\u00a0<\/p>\n

\u2018Weeks of eating them will make people feel sluggish and they will be less likely to enter deep sleep at night,\u2019 she says. \u2018This is due to a person\u2019s diet missing key wholefoods, like kiwis, cherries and nuts, that provide nutrients essential to sleep and helps to trigger the release of the sleepy hormones.\u2019<\/p>\n

As well as struggling with sleep, you may find yourself struggling more generally during the day as Kerry says the more UPFs you eat, the \u2018greater the strain\u2019 you put on your body.\u00a0<\/p>\n

What eating ultra-processed foods does to your body after a few months<\/strong><\/h2>\n
\n
\n\t\t\"\"\t<\/div>
What utlra-processed foods do to your body longterm (Picture: Getty\/Metro.co.uk)<\/figcaption><\/figure>\n

\u2018Months of consuming just ultra-processed foods is likely to lead to weight gain, fatigue, and damaged gut health \u2014 as UPFs lack the variety and fibre necessary to feed the gut microbiome,\u2019 Lily tells Metro.co.uk.<\/p>\n

She continues to say that it could impact your mental health as well, as there is a biochemical link between the gut and the brain, which is also known as the gut-brain axis.\u00a0<\/p>\n

Harvard Health<\/a> previously explained that the gut and brain send signals to one another, which is why, for instance, some people with anxiety may experience an upset stomach. However, it is thought to work both ways, so any gastrointestinal upset caused by food, could also send signals of anxiety, stress, or upset to the brain.\u00a0\u00a0<\/p>\n

Certain ingredients within ultra-processed foods, such as emulsifiers and artificial sweeteners can disrupt the gut microbiome, casting gastrointestinal issues.\u00a0<\/p>\n

\n

\n\t\t\t\tWhat are some ultra-processed foods examples?\t\t\t<\/h2>\n
\n

Here is a list of common ultra-processed foods to be aware of:<\/p>\n

    \n
  • Mass-produced bread<\/li>\n
  • Sweetened breakfast cereals<\/li>\n
  • Instant soups<\/li>\n
  • Pre-packaged and microwave-ready meals<\/li>\n
  • Fruit-flavoured yoghurts<\/li>\n
  • Reconstituted meat \u2013 e.g.ham and sausages<\/li>\n
  • Ice cream<\/li>\n
  • Crisps<\/li>\n
  • Biscuits<\/li>\n
  • Soft drinks and some alcoholic drinks \u2013 including whisky, gin, and rum<\/li>\n<\/ul><\/div>\n<\/p><\/div>\n

    What eating ultra-processed foods does to your body in the long-run<\/strong><\/h2>\n

    The review of the recent UPF study in the British Medical Journal (BMJ) found that high consumption of UPFs is associated with a 50% increased risk of cardiovascular disease-related death, and a 48-53% higher risk of mental health issues including anxiety, and a 12% greater risk of type 2 diabetes.<\/p>\n

    Higher UFP intake was also linked to a 21% greater risk of death (from any cause), obesity, 40-66% greater risk of heart-disease, sleep problems and a 22% more chance of depression.<\/p>\n

    Other related health conditions include asthma, high cholesterol, and gastrointestinal issues.<\/p>\n

    What happens to your body when you stop eating ultra-processed foods?<\/strong><\/h2>\n
    \n
    \n\t\t\"Eaten\t<\/div>
    The UPFs can impact your mental health as well as your physical health. (Picture: Getty Images)<\/figcaption><\/figure>\n

    It might not be possible to completely cut ultra-processed foods out of your diet, and experts have warned that not all processed foods are a major no-no.<\/p>\n

    \n
    Comment now<\/title><span class=\"metro-comment-cta__text\">Have you tried cutting out ultra-processed foods from your diet? Share your experiences.<\/span><\/span><a class=\"metro-comment-cta__button\" href=\"#metro-comments-container\">Comment Now<\/a><\/div>\n<\/section>\n<p>However, your body will certainly thank you if you reduce your intake of most of the UPFs. But it might take a little while to adjust to the change, warns Lily.<\/p>\n<p>\u2018Cutting ultra-processed foods out of your diet or reducing them significantly, could lead to notable fatigue or irritability at first, just like cutting out coffee, as your body adjusts to a different diet,\u2019 she explains. \u2018Then, your body will start to reap the benefits of a varied, balanced diet.\u2019\u00a0<\/p>\n<p>The expert adds: \u2018It\u2019s important to remember that, unless you were to eat completely raw food all the time (let\u2019s be honest that sounds pretty dull), most foods have undergone some form of processing. This isn\u2019t always a bad thing, as canning, fermenting and freezing food is part of processing, increasing how long food stays edible, reduces waste, and can add nutritional value to a product.\u00a0<\/p>\n<p>\u2018There are also other important factors like our busy schedules, raising kids and running a business, which can make choosing UPFs like oven chips the best option for mealtimes sometimes. <\/p>\n<p>\u2018Moderation is key here, a little UPF now and again isn\u2019t going to ruin your life. It\u2019s important to make sure to create a healthy eating pattern that works for you.\u2019<\/p>\n<p><strong><em>A version of this article was first published on March 7, 2024. <\/em><\/strong><\/p>\n<p class=\"\"><strong>Do you have a story to share?<\/strong><\/p>\n<p class=\"\"><strong>Get in touch by emailing <a href=\"mailto:MetroLifestyleTeam@Metro.co.uk\">MetroLifestyleTeam@Metro.co.uk<\/a>.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You might want to think twice about what you\u2019re eating\u2026 (Picture: Getty Images) A microwave meal can feel like a godsend after a hectic day […]<\/p>\n","protected":false},"author":1,"featured_media":918,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[],"_links":{"self":[{"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/posts\/916"}],"collection":[{"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/comments?post=916"}],"version-history":[{"count":3,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/posts\/916\/revisions"}],"predecessor-version":[{"id":925,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/posts\/916\/revisions\/925"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/media\/918"}],"wp:attachment":[{"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/media?parent=916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/categories?post=916"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.troop956.com\/index.php\/wp-json\/wp\/v2\/tags?post=916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}