The Hidden Hunger of Ultraprocessed Foods

By Editorial Staff

Ultraprocessed foods – think sugary cereals, fast food, frozen meals, packaged snacks, and soda in particular – are everywhere, especially in the diets of teens and young adults.

These products are made mostly from ingredients you wouldn't find in a home kitchen, like artificial flavors, colors, emulsifiers, and preservatives. They are often loaded with added sugar, salt, and fat while lacking fiber and other nutrients. Not only are they convenient and tasty, but research has linked them to weight gain, heart disease, diabetes, and other health problems.

A recent study published in Obesity looked at how ultraprocessed foods affect eating behavior in young people. Researchers provided participants, ages 18-25, with two different two-week diets. One diet consisted mostly of ultraprocessed foods, while the other included only minimally processed options. Importantly, both diets contained the same number of calories and nutrients – the main difference was how processed the foods were.

After each diet, participants could eat freely from a buffet. Overall, the total calories consumed didn't differ significantly between the two diets. But younger participants, around 18-21 years old, tended to eat more after following the ultra-processed diet – even when they weren't hungry. Older young adults (22–25) didn't show this pattern.

This suggests late adolescents / younger adults may be particularly sensitive to the effects of ultraprocessed foods, which could encourage overeating and contribute to weight gain over time.

The findings highlight how diets high in ultraprocessed foods can subtly influence appetite and eating habits, especially during the transition from adolescence to adulthood. Reducing ultraprocessed foods doesn't have to be all or nothing – simple, achievable swaps can make a big difference.

For teens, young adults – actually anyone at any age – looking to eat healthier without giving up taste, try these swaps:

• Sugary cereal → oatmeal with fruit and a light drizzle of honey
• Soda → sparkling water with a splash of 100% fruit juice
• Packaged chips → air-popped popcorn or veggie sticks with hummus
• Microwave mac & cheese → whole-grain pasta with low-fat cheese and veggies
• Granola bars with lots of sugar → homemade trail mix with nuts and dried fruit
• Frozen pizza → whole-wheat pita pizza with veggies and low-fat cheese
• Candy → dark chocolate and fresh fruit

These swaps can help keep meals fun and satisfying while cutting back on highly processed ingredients – supporting better energy, health, and long-term eating habits.