Have you ever opened a bag of chips, promising to eat just one handful, only to find yourself at the bottom of the bag? It’s one of those moments we all relate to. We know we should stop, but somehow, we can’t. Over the past few weeks, we’ve been diving into the topic of ultra-processed foods, uncovering their impact on our health, energy, and overall well-being. How can I stop my cravings and ultra-processed foods?
As we’ve unpacked these topics, one thing has become clear: these foods are designed to keep us coming back for more. It’s not your fault. They were designed to make us eat more. In case you’ve missed the previous emails or the previous posts, you can review our series on Ultra Processed Foods (UPF’s) here.
My Cravings and Ultra Processed Foods
Let’s tackle one more aspect of ultra-processed foods: why they trigger cravings and make it so hard to stop eating, even when we know better.
1. UPFs Are Engineered to Be Addictive
- Ultra processed foods are the “bliss point.” This means they are a perfect combination of sugar, fat, and salt that lights up the reward center of your brain. Natural foods don’t create the same hyper-palatable effect. This is why a banana doesn’t trigger the same cravings as a cookie.
- However, there was interesting date from a new study from 2024. This study looked at how eating ultra-processed milkshakes (which are high in sugar and fat) affects dopamine in our brains. Researchers found that these milkshakes didn’t cause a big increase in dopamine like they expected. They used special brain scans to check this. It turned out that the dopamine response was much smaller than what happens with some addictive drugs.
- Eating Too Much Over Time: Even though one milkshake might not cause a big change, eating a lot of these tasty, processed foods over time can change how our brains work. When we keep eating foods that are super sweet and fatty, our brains can start to respond less to dopamine. This means we might need to eat even more of those foods to feel good.
- Long-Term Effects: While one meal might not have a huge effect, eating ultra-processed foods regularly can still mess with how our brains feel pleasure. These foods can make it harder for some people to feel happy because they change how the brain works with the reward system.
2. They Override Your Satiety Signals
- UPFs interfere with hormones like leptin (which tells your brain you’re full).
- Artificial ingredients and additives can confuse your body, making it hard to recognize when to stop eating.
- Because of this leptin resistance (when the brain doesn’t listen to leptin), you might keep feeling hungry even after eating. This can lead you to eat more food than they need. This can cause weight gain.
3. Why You Crave What You Know Is Bad
- Emotional triggers: UPFs are often associated with comfort, nostalgia, or stress relief.
- Habit loops: Cravings are reinforced by routines (e.g., reaching for chips during TV time).
- Marketing traps: Clever branding and packaging make UPFs seem irresistible!
How To Break The Cycle?
In one of our last emails we talked about practical tips for decreasing ultra-processed foods. One of the last tips you need to work on and practice this holiday season is adjusting your HABITS. More on that next week!