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What's the deal with UPFs?

Ultra-processed foods (UPFs) are convenient, cheap, and undeniably tasty. If a food contains ingredients you wouldn’t find in your own kitchen—think emulsifiers, artificial flavors, or preservatives—it’s likely ultra-processed. Today, these foods make up a staggering 60–70% of the modern diet. So, why is that a problem?


Research has consistently linked high consumption of UPFs with a range of serious health issues, including obesity, type 2 diabetes, heart disease, and poor mental health. And yet, cutting back on them can feel nearly impossible. Why?


For starters, UPFs are high in calories but low in nutrients. They trick our bodies—we eat a lot, but don’t feel full or nourished. That’s because humans tend to gauge satiety by volume, not calorie content. So we keep eating, hoping to feel satisfied, but rarely do.


What makes matters worse is that these foods are engineered to be addictive. Carefully crafted combinations of sugar, salt, fat, and chemical additives create what’s called hyper-palatable foods—designed to trigger cravings and make us overeat. Their soft textures and fast-eating qualities also bypass our natural "I’m full" signals, causing rapid blood sugar spikes followed by crashes that leave us wanting more.


Even though science is still unpacking all the ways UPFs affect our bodies, the existing evidence is clear: reducing or cutting them out entirely can dramatically benefit your health.


At Real Forking Change, we choose to skip UPFs and focus on what we call Real Forking Food—nutritious, single-ingredient foods we prepare in our own kitchens. It’s not about restriction, but about nourishment. When we eat real food, we’re not giving something up—we’re gaining energy, satisfaction, and long-term well-being. And yes, it’s absolutely delicious.



Source: Episode 231: Dr. Filippa Juul "Ultra-Processed Food: The Hidden Crisis," Food Junkies podcast with Dr. Vera Tarman and Cassidy Kennedy


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Institute of Integrative Nutrition Certified Health Coach (INHC)
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Disclaimer: I am a certified health coach through the Institute of Integrative Nutrition and a Sugar Detox and Addiction Coach through No Sugar Nation. I am also an ACE Certified Personal Trainer. I am not a doctor, nutritionist, dietician, or psychotherapist. I do not diagnose, distill medical advice or dietary requirements. I offer support for clients to explore their own solutions, believing that they know themselves best, and help them put into action habit changes that support their wellbeing. It is advised to check with your medical provider before changing your nutrition plan or adding exercise.

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Real Forking Change does not discriminate against any person on the basis of race, color, national origin, disability, sexual or gender identity, or age, in admission or participation in its programs, services and activities. 

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