Hi Wattle Tribe,
This week, I want to dive into a topic that’s been buzzing around in the wellness world—and for good reason: the rise of ultra-processed foods in our diets. These foods have quietly crept into almost every corner of our grocery stores and pantries, and while they may seem convenient (and even delicious!), there’s growing evidence that their impact on our health is anything but.
What Are Ultra-Processed Foods, Exactly?
Ultra-processed foods aren’t just your average processed foods. Sure, we’ve all grabbed a box of crackers or a jar of marinara sauce, but ultra-processed foods take it a step (or ten) further. These are products that are manufactured in laboratories, designed not just for taste but for long shelf lives, hyper-palatable flavors, and often addictive qualities.
According to researchers, ultra-processed foods are:
- Made from substances not typically used in home cooking. Think: artificial flavors, industrial oils, high-fructose corn syrup, emulsifiers, and food dyes.
- Heavily engineered. These foods often have little resemblance to the original ingredients they started from.
- Nutritionally imbalanced. They’re high in calories, sugar, unhealthy fats, and sodium but often low in fiber, protein, and essential vitamins and minerals.
Some common examples of ultra-processed foods include:
- Soft drinks, packaged chips, and candy
- Instant noodles, frozen meals, and fast food
- Industrial breads and pastries
- Sugary breakfast cereals and flavored yogurts
What makes them ultra-processed isn’t just the ingredients themselves but the extent to which they’ve been manipulated and manufactured.
How Did We Get Here?
A few decades ago, the average American’s diet looked quite different. Meals were more likely to be cooked at home with whole ingredients. Over time, however, food companies figured out how to mass-produce meals that were cheap, quick, and addictively tasty. Convenience became king, and ultra-processed foods began dominating grocery store shelves and, in turn, our diets. It also didn’t help that at one point the TOBACCO Companies bought some prominent food companies to diversify their risks (during the periods when Government scrutiny was increasing of them).
Fast forward to today, and ultra-processed foods account for an astonishing 57% of the average American’s calorie intake, according to recent studies. That’s over half of what we’re eating! For kids and teens, the number is even higher—closer to 67%.
What’s the Cost to Our Health?
At first glance, ultra-processed foods might not seem like a big deal. After all, they seem filling, convenient, and often marketed as healthy. But the long-term health impacts are beginning to paint a troubling picture.
1. Gut Health and Inflammation
Ultra-processed foods can wreak havoc on our gut. Many are stripped of fiber and other nutrients that support a healthy microbiome, the community of bacteria in our digestive system that’s critical to immunity, digestion, and mental health. Additives like emulsifiers and artificial sweeteners have been shown to disrupt the gut barrier, leading to inflammation and even conditions like leaky gut syndrome.
2. Autoimmune Diseases
There’s growing evidence that the rise in autoimmune diseases may be linked to ultra-processed diets. Our immune system doesn’t just respond to bacteria and viruses—it also reacts to the compounds in the foods we eat. When faced with a steady stream of artificial ingredients and inflammatory substances, the immune system can go into overdrive, attacking the body’s own tissues.
3. Diabetes, Obesity, and Metabolic Syndrome
Ultra-processed foods are often loaded with hidden sugars, unhealthy fats, and excessive calories, all of which contribute to insulin resistance and weight gain. Studies have found that people who consume a diet high in ultra-processed foods are significantly more likely to develop type 2 diabetes, heart disease, and other metabolic conditions.
4. Mental Health
What we eat doesn’t just affect our bodies—it affects our brains, too. Ultra-processed foods have been linked to increased rates of depression, anxiety, and even cognitive decline. Without the nutrients needed to fuel the brain, it’s no wonder our mental health takes a hit.
Let’s Talk About Your Plate
Take a moment to think about your meals from this past week. What proportion of what you ate came from whole, minimally processed foods—fruits, vegetables, whole grains, and fresh proteins? And how much came from a box, a bag, or a drive-thru?
There’s no judgment here—this isn’t about guilt or shame. But reflecting on our habits is the first step to making meaningful change. Believe me, this week has been insane for us so we too have reached for convenience. While once or twice things happen always be mindful of the makings or a new habit creeping in.
A Simple Framework: Whole Foods vs. Ultra-Processed
It’s helpful to think of foods on a spectrum:
- Whole foods: These are foods that are as close to their natural state as possible—think apples, spinach, eggs, and salmon.
- Minimally processed foods: These might be lightly processed for convenience, like canned beans, plain yogurt, or whole-grain bread.
- Ultra-processed foods: These are the “science experiments”—those boxed, bagged, or bottled items that are a far cry from their original ingredients.
The goal isn’t perfection (because let’s face it, life happens!), but rather to tip the balance toward more whole and minimally processed foods.
How Wattle Keeps It Real
Here at Wattle, we’re all about giving your body the nourishment it deserves. That’s why we steer clear of ultra-processed foods and opt for scratch-made everything. From fresh sandwiches or smoothies to wholesome snacks (our Bliss Balls or Wattle Bites), we take pride in knowing exactly what’s going into our meals—and by extension, yours.
By focusing on real ingredients, we’re not just avoiding the pitfalls of ultra-processed foods. We’re actively supporting better digestion, more stable energy, and overall vibrant health.
How to Take Action
If you’re feeling inspired to make a change, here are some simple steps to get started:
- Read Labels: Check the ingredients list on packaged foods. If there are more items you can’t pronounce than those you can, it’s likely ultra-processed.
- Cook at Home: Even just one or two homemade meals per week can make a big difference. Start small—maybe a hearty soup or a simple roasted veggie dish.
- Upgrade Your Favorites: Swap out ultra-processed snacks for whole-food options. Instead of chips, try nuts or our Wattle Bliss Bites. Trade sugary cereals for oatmeal topped with fruit and nuts.
- Shop the Perimeter: Most grocery stores place fresh produce, meats, and dairy around the edges. Spend more time there and less in the aisles filled with boxes and bags.
- Celebrate Progress, Not Perfection: Remember, this is a journey. Every time you choose a whole food over an ultra-processed one, you’re making a positive impact on your health.
Hearty One-Pot Chicken and Vegetable Stew
This cozy, nourishing meal is the ultimate comfort food, perfect for sharing with family or friends. It’s packed with whole-food ingredients, easy to make, and warms the soul on chilly evenings. Plus, it all comes together in a single pot for minimal cleanup!
Ingredients (Serves 4-6)
- 1 lb (450g) boneless, skinless chicken thighs (or breast), cut into bite-sized pieces
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 large carrots, peeled and chopped
- 2 stalks celery, chopped
- 3 medium potatoes, peeled and cubed
- 1 cup green beans, trimmed and chopped
- 4 cups (1 liter) low-sodium chicken broth (at home I use a dry stock and add water as i can control how much sodium I add to the meal
- 1 cup (250ml) water (as needed)
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1 bay leaf
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté the Chicken: Heat the olive oil in a large pot over medium heat. Add the chicken and cook until lightly browned on all sides. Remove the chicken and set it aside.
- Cook the Vegetables: In the same pot, add the onion, garlic, carrots, and celery. Sauté until softened, about 5 minutes.
- Add Potatoes and Spices: Stir in the potatoes, thyme, rosemary, bay leaf, salt, and pepper. Cook for another 2 minutes to release the flavors.
- Combine and Simmer: Return the chicken to the pot and pour in the chicken broth. Bring to a boil, then reduce the heat to low and let simmer for 20 minutes, stirring occasionally.
- Add Green Beans: Add the green beans and simmer for an additional 10 minutes, or until all vegetables are tender. Add water if the stew becomes too thick.
- Taste and Adjust: Taste the stew and adjust the seasoning with more salt and pepper if needed.
- Serve and Enjoy: Ladle into bowls, garnish with fresh parsley, and serve hot with a side of crusty bread for dipping.
Tips:
- For extra depth of flavor, add a splash of white wine when sautéing the vegetables.
- Feel free to swap in your favorite seasonal veggies or even a handful of leafy greens like kale or spinach at the end.
Small Steps, Big Changes
Here’s the bottom line: Our bodies are amazing, and they deserve real, nourishing foods that help them thrive. While ultra-processed foods may be convenient, they come at a cost—one that we can avoid by making small, intentional changes to our habits.
At Wattle, we’re here to support you every step of the way. Let’s keep moving toward a healthier, more balanced lifestyle together.
With gratitude and fresh veggies,
Ana
Wellness Harmony Weekly