Can’t put down that bag of potato chips? Science says it’s not you, it’s the junk food.
Ultra-processed foods, or UPFs, are just as addictive as nicotine, cocaine or heroin, experts say — and more than 1 in 10 people are hooked.
A new analysis of 281 studies across 36 different countries has uncovered that a staggering 14% of adults are hooked on UPFs.
The finding is shocking, given that UPFs — think: sausage, ice cream, biscuits, soft drinks, and sugary cereals — have previously been linked to cognitive decline, cancer, psychological distress and even an early death.
The analysis was led by University of Michigan professor Ashley Gearhardt, who previously created the Yale Food Addiction Scale by applying the same criteria that experts use to diagnose substance addiction.
That criteria includes uncontrollable and excessive consumption, cravings, and continued intake despite potential negative health effects.
“The combination of refined carbohydrates and fats often found in UPFs seems to have a supra-additive effect on brain reward systems, above either macronutrient alone, which may increase the addictive potential of these foods,” Gearhardt and the study’s authors wrote in their new findings, published in The BMJ.
“Many UPFs for many people are addictive,” author Chris van Tulleken told The Guardian in an article about the new study. “And when people experience food addiction, it is almost always to UPF products.”
But exactly why largely remains a mystery to experts, some of which believe that it may not be a single ingredient that makes candy or crackers addicting — unlike nicotine in tobacco — but rather the contraindications of multiple.
Naturally sourced foods tend to have more carbohydrates or more fats, but not high levels of both, whereas UPFs have disproportionately higher levels of both.
If an apple has 55 kcal from carbs and less than 2 kcal from fat, a chocolate bar as 237 kcal from carbs and 266 kcal from fat.
Past research has also found that sugary or fatty foods make healthier alternatives less appealing, and the brain rewiring could have health-related consequences, such as over-indulging and weight gain.
Eating ultra-processed foods triggers a rush of dopamine followed by a sudden drop-off, resulting in an endless cycle of craving, getting a fix and crashing — similar to that of someone who is addicted to alcohol or drugs.
While they are “not likely addictive on their own,” additives in foods could be “reinforcers” of the caloric effects, Gearhardt’s team noted in their research.
But not everyone may be susceptible to the addictive qualities of ultra-processed foods — some may be able to eat a handful of potato chips and be satisfied, while others may not be so lucky.
“Addictive products are not addictive for everyone,” said van Tulleken. “Almost 90% of people can try alcohol and not develop a problematic relationship; many can try cigarettes, or even cocaine.”
However, the addictive properties of UPFs have prompted outcry from health-conscious scientists who believe some foods should come with a “tobacco-style” advisory — after all, there’s no escaping ultra-processed foods, they’re everywhere.
“Trying to quit UPFs now is like trying to quit smoking in the 1960s,” said van Tulleken.
Besides, most things in moderation are safe. Healthline recommends that no more than 10% to 20% of calories should come from processed food.
To minimize UPF intake, van Tulleken has a blunt approach: “Ask yourself: is this really food? You can quickly move from addiction to disgust.”
