Food is not just something we eat or something to help us feel “less hungry”; it’s a foundation of health, culture, and society. But in our modern world, where packaged convenience has become the norm, is it possible that the meaning of “food” has been lost?

Today, much of what we consume is ultra-processed food, engineered products far removed from the whole foods that have nourished humanity for millennia. This distinction is not just philosophical; it has profound implications for our health and the future of food systems worldwide.

Real Food vs Ultra-Processed Food: Understanding the Difference

The concept of “real food” is simple: it’s food that comes from nature and is minimally altered before consumption. Examples include fresh vegetables, eggs, meat, dairy, nuts, and seeds.

By contrast, ultra-processed foods are products created through industrial processes that strip foods of their natural complexity and replace them with additives, refined ingredients, and flavour enhancers. They are often high in sugar, refined carbohydrates, seed oils high in omega-6 fatty acids, and artificial ingredients. 

Growing evidence clearly shows that diets high in ultra-processed foods are linked to obesity, cardiometabolic disease, and increased risk of depression (1,2). These types of foods are engineered to override our natural hunger and satiety signals, leading to overconsumption (3).

Why Ultra-Processed Foods Are Harmful

Evidence points to multiple mechanisms by which ultra-processed foods harm health:

• Nutrient dilution: These foods often lack fibre, micronutrients, and beneficial bioactive compounds found in whole foods.
• Inflammatory effects: Many ultra-processed foods are high in refined seed oils and additives that may promote systemic inflammation
• Metabolic disruption: Constant exposure to ultra-processed foods can alter gut microbiota and metabolic signalling,
• Addictive eating patterns: Ultra-processed foods are engineered to be hyper-palatable, overriding our brain’s natural appetite controls.

World Food Day: Asking the Right Questions

This World Food Day, it’s worth asking yourself a few questions before buying or eating your next meal:

• Is this food grown or made? Look for foods in their natural form instead of items that are engineered in a lab or factory. If it’s made, check how much processing it has gone through.
• Does it come from a farm or a factory? Foods from farms are closer to nature and usually fresher, with fewer additives. Factory foods often contain preservatives, flavour enhancers, and long lists of ingredients to increase shelf life.
• How many ingredients are on the label? Fewer is always better. Whole foods often have one ingredient (or none). If the ingredient list is long and full of unfamiliar words, that’s a sign of heavy processing.
• Can I pronounce all the ingredients? If the ingredients read like a chemistry exam, it’s probably not whole food. Real food ingredients are things you could find in your kitchen.
• Is it something I could make at home with whole foods? If you can’t easily recreate it without special equipment or additives, it’s likely ultra-processed. 
• Does it look like the original plant, animal, or grain it came from? Real food retains its natural shape and colour. If it looks far removed from its origin (bright colours, powders, shapes), it’s probably highly processed.
• How far did this food travel to reach me? The further food travels, the more energy is used, and nutrients can degrade over time. Choose local and seasonal food
• Does it need a nutrition label at all? Whole foods rarely need labels; they come with their own natural nutrition “label.” If a label is necessary, examine it carefully.
• How does my body feel after eating it? Pay attention to energy levels, digestion, and mood. Real food usually leaves you feeling satisfied and nourished, whereas processed foods can cause spikes in energy followed by crashes.
• Is it packed with colours and additives or natural flavours?  Bright artificial colours, flavours, or preservatives are a sign of heavy processing. 
• Does it nourish me or just fill me? Ask yourself: Am I eating this for true nutrition or just to satisfy hunger or cravings? Real food nourishes the body and mind; processed food offers a quick fix but leaves you wanting more.

This World Food Day, let’s go beyond celebration and step into mindful action. Real food is more than sustenance; it is health, vitality, and the foundation for thriving communities. Choosing real food is a choice to protect our well-being, support sustainable food systems, and reconnect with the true purpose of eating. This year, let us not only ask what we eat, but why we eat it, and commit to making choices that genuinely nourish our bodies and our minds.

References:

1. Monteiro CA, Cannon G, Lawrence M, Costa Louzada ML, Pereira Machado P. Ultra-processed foods, diet quality, and health using the NOVA classification system. Food and Agriculture Organization of the United Nations. 2019.
2. Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O’Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807.
3. Hall KD, Ayuketah A, Brychta R, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. 2019;30(1):67-77.e3.