Defined as foods that undergo extensive industrial processing and often contain additives, preservatives, and artificial flavours
In recent years, ultra-processed foods (UPFs) have become a dominant part of the modern diet, but their health consequences are increasingly alarming. Defined as foods that undergo extensive industrial processing and often contain additives, preservatives, and artificial flavors, UPFs include sugary cereals, packaged snacks, sodas, frozen dinners, and fast food. They are engineered for convenience and taste – but at a cost to human health that is only now coming into complete focus.
The scope of the problem
Consumption of UPFs has risen dramatically worldwide. In the United States, nearly 60% of calories consumed by adults and over 67% of calories consumed by children and adolescents now come from UPFs.
And the health implications are staggering. Regular consumption of UPFs has been linked to obesity and weight gain, type 2 diabetes, cardiovascular disease, cancer, depression, and anxiety. A recent large-scale cohort study conducted by the National Cancer Institute found that higher UPF consumption was also significantly associated with an increased risk of early death.
It’s an all-too-familiar scenario that we can’t ignore. Like the tobacco industry in the 20th century, the UPF industry continues to promote products with known health harms while downplaying the risks.
So why aren’t public health authorities, nutritionists, and primary health care practitioners working harder to warn people of the risks of consuming UPFs? One significant barrier is the lack of reliable tools available to accurately measure how much of these foods people are actually eating.
The promise of metabolomics
Until now, most research has leaned on tools like food diaries, diet recalls, or food frequency questionnaires to figure out what people are eating.
The problem is, these methods aren’t always reliable. We all forget things, so recall bias creeps in when people can’t remember exactly what or how much they ate. On top of that, there’s a tendency to fudge the truth: many of us downplay the “bad” foods and play up the “good” ones. And then there’s the issue of food processing itself. Two items that may seem somewhat similar – say, a rustic sourdough loaf and a packaged white bread – can be worlds apart in how processed they are, which makes accurate tracking even more challenging.
This is where metabolomics comes into play. Metabolomics is the large-scale study of meta-bolites – the small molecules produced during metabolism – in blood, urine, or saliva. Because diet directly influences our metabolic profile, metabolomics can reveal biomarkers that reflect what we truly eat, rather than what we remember or report eating.
So how does that relate to UPFs? Researchers have started to identify unique metabolic “signatures” associated with UPF intake. These biomarkers can provide a more accurate and unbiased measurement of how much people are eating. And beyond simply quantifying UPF consumption, metabolomics offers insights into the mechanisms by which these foods harm health – whether through inflammation, oxidative stress, changes in gut microbiota, or altered glucose and lipid metabolism.
Breaking free from UPFs: Supplements and lifestyle
Even after people understand the risks, quitting UPFs can be extremely difficult. These foods are deliberately engineered to contain addictive combinations of sugar, fat, and salt that light up the brain’s reward pathways. Overcoming these cravings, which can often develop into addiction, may require targeted nutritional and lifestyle interventions.
One promising approach is the use of specific amino acids as supplements. Amino acids like L-glutamine can help stabilize blood sugar levels and reduce cravings. At the same time, tyrosine and tryptophan support the production of neurotransmitters such as dopamine and serotonin, which are often disrupted by the overconsumption of UPFs. Clinical research has suggested that balancing neurotransmitter pathways may reduce the addictive pull of processed foods.
Another tool worth highlighting is PGX® (PolyGlycopleX®), a natural, highly viscous soluble fiber. PGX has been shown to slow glucose absorption, increase satiety, and support appetite control. By smoothing out blood sugar spikes, it can help reduce the urge to reach for sugary snacks and processed foods.
Ultimately, supplements work best when paired with dietary and lifestyle changes. A few tips to consider to help curb your UPF intake include:
- Prioritizing whole foods such as vegetables, fruits, lean proteins, whole grains, nuts, and seeds
- Cooking at home more often to avoid hidden additives
- Staying physically active, which improves insulin sensitivity and mood regulation
- Getting adequate sleep, as fatigue often drives cravings for high-sugar UPFs
A path forward
The food industry has created a global dependence on UPFs – much like the tobacco industry once did with cigarettes. However, thanks to breakthroughs in metabolomics and biomarker discovery, we can now track exposure to UPFs, refine public health messaging, personalize nutrition, and even hold the food industry accountable. Pair that with evidence-based supplements, a diet built on whole foods, and sustainable lifestyle habits, and we now have real tools to take back control of our health.
