Reading Ultra-Processed People changed the way I cook, shop, and eat. It’s simultaneously the most fascinating and terrifying book I’ve ever read.
And, no, it’s not a horror book.
Buckle up, Tartlets. I have so much to say about this eye-opening health and lifestyle read.
What’s Ultra-Processed People about?
Ultra-Processed People is written by Chris van Tulleken, an award-winning BBC broadcaster, doctor, and scientist. He sheds brutally honest light on how the food industry has successfully created, marketed, and sold addictive “ultra-processed foods” (UPFs) in order to boost their bottom lines. All to the detriment of consumers, of course.
My bestie over at The Autumn Chronicles recommended this book to me last year. My husband and I were on a health journey, and it sounded like a great read to help us figure out how to eat better. Author van Tulleken is UK-based, but his research focuses on American and UK studies since these are the two countries showing the most consumption of UPFs in the world. These are also the countries with the highest cases of rising obesity, heart disease, and Type 2 diabetes.
Ultra-Processed People is not a diet book. It’s an explanation of the ultra-processed food industry and what it’s doing to our bodies. You’re meant to read this book, hopefully be shocked and appalled by what you find out, and be inspired to make as many changes as possible to your cooking and eating habits.
A quick guide to whole foods, processed foods, and ultra-processed foods
Ultra-Processed People goes into depth about what constitutes “whole foods”, “processed foods,” and UPFs. Here’s a cheat sheet on all that:
- Whole foods are anything that exist naturally, in nature. For example, grapes, strawberries, or wheat.
- Processed foods are anything that goes through a process to be made into a different food for consumption. Processed foods doesn’t exist naturally in nature, even though they can be made with natural products. We eat many processed foods — cheese, butter, raisins, flour, and bread just to name a few. For the most part, they’re totally fine.
- Ultra-processed foods are foods that are processed using chemicals and additives for removing nutrition and/or replacing it with chemicals/additives. Think shelf-stable bread or shelf-stable flour tortillas that have alarmingly long shelf lives.
What’s a UPF? (Ultra-Processed Food)
Despite being a healthy eater most of my life, I’d never heard of ultra-processed foods before reading Ultra-Processed People.
Here’s the short n’ sweet answer to “what is an UPF?”: If you’re looking at food packaging and it contains ingredients you can’t pronounce, it’s most likely an ultra-processed food. These un-pronounceable ingredients are chemicals and/or food additives, and they’re awful for the human body. They also have some seriously sketchy origins.
We all know the obvious UPFs, like candy bars and soda and Twinkies. But did you know that things like instant mashed potatoes and buttery spreads that promote low-cholesterol are ultra-processed foods?? Even the Alpen muesli I eat (um, used to eat) for breakfast each morning is considered a UPF.
Things I learned from reading Ultra-Processed People
Honestly, there is SO MUCH info packed into Ultra-Processed People that I’m having a hard time scaling it down for this book review. Van Tulleken dives into scientific studies, research papers, some animal testing (uuuugh, was not a fan of that), and information about the development of food additives. It’s heavy reading at times, but it’s worth it.
Here’s a list of the tidbits that shocked, fascinated, and encouraged me to keep reading this book:
- There is so much ultra-processed food in our diets, and most of us aren’t even aware of it.
- Rising food costs are a main reason behind the success of UPFs. If there’s no real food in there, it’s cheaper to make the product. If it’s cheaper to make, it’s cheaper to price.
- Instead of making healthy, nutritious whole foods less expensive, the governments keep themselves rich by pushing non-nutritious food supplements disguised as “food.” #WTF.
- The texture of UPFs is designed to trick our digestive systems into not knowing when we feel full. If our bodies don’t register feeling full, we’ll keep eating more.
- We’ve been conditioned over the years to become almost addicted to UPF, to the point where obesity issues might not stem from lack of restraint. They’re likely due to the fact that we’re chemically unable to control our cravings as a result of the additives and chemicals pumped into UPFs.
- So many UPFs are branded as “healthy” because they contain “natural” ingredients – even though those natural ingredients have been modified to become unhealthy for us.
- Many food industries are so intent on making money that they don’t care who they hurt, as long as they keep pumping chemicals into people that make them want more food that’s bad for them. #againWTF
What I liked about Ultra-Processed People
I’ve never been a fan of low sugar, no sugar, fat-free, low fat, low carb foods, or anything along those lines. I don’t like shelf-stable beverages, either. In my opinion, anything that can last on a grocery shelf for 1+ years can’t be good for me. A lot of what I read in Ultra-Processed People validated my concerns.
The research, data, and reasoning in this book all make sense. The evidence and the explanations all line up. Best of all, Van Tulleken is very careful to state throughout his book that UPFs are not a blame game. At least, not for the people consuming them. This book is meant to make you aware of how we’ve been conditioned to crave and buy UPFs due to misleading nutrition labels, predatory marketing campaigns, low sale prices, and promises of long-lasting shelf lives.
The comforting thing about Ultra-Processed People is that it’s not written by some health nut who hates all food and the pleasure of eating. Van Tulleken is a self-professed lover of KFC and other junk food. He was incredibly upset with all his findings about ultra-processed foods.
Am I a health nut now?
I’m absolutely not a health nut, but I’m definitely a more conscientious consumer. There are some UPFs in this world that are, frankly, delicious and un-substitutable. Cherry Coke. Pepperidge Farm Milano cookies. Cool Whip. My favorite Chicken and Rice Casserole made with fat-free Campbell’s condensed cream soups and Minute Rice. Like, there are just some things you’re going to make exceptions for.
But that’s the key — indulging in these ultra-processed foods should be exceptions to a healthy diet. A treat for special occasions instead of a daily way of life.
I know I sound like someone who’s totally drunk the Kool-Aid (another UPF) and wants to “convert” you. And maybe I am. But, if I’m encouraging you to read a book that will help you naturally feel and be better, I’m not sure how that’s a bad thing.
Should you read Ultra-Processed People?
I truly feel that everyone should read Ultra-Processed People. It’s eye-opening and disturbing, but it’s also incredibly important. I have a family history of Type 2 diabetes, heart conditions, dementia, mental health issues, and obesity. I’ve seen first-hand how destructive these diseases can be. If there’s anything, anything, I can do to reduce my risk of falling prey to them, I am going to do it.
The information I learned in Ultra-Processed People urged me to continue my journey to eat healthy, whole organic foods; to cook with limited ultra-processed foods and ingredients; and to cook more at home so I know exactly what’s going into my food. I hope it inspires you to do the same.
What’s the book-inspired recipe?
Stay tuned for my book-inspired recipe: Grilled Spiced Skirt Steak with Avocado Chimichurri.
