The Hidden Dangers of Ultra-Processed Foods: Why Whole Ingredients Mat

The Hidden Dangers of Ultra-Processed Foods: Why Whole Ingredients Matter

At Sawyer Creek, we believe food should nourish the body and mind. That’s why we’re passionate about providing wholesome, natural ingredients—because what we eat impacts more than just our waistlines. A recent study from Harvard T.H. Chan School of Public Health reinforces what we’ve known for years: ultra-processed foods (UPFs) can take a serious toll on our health, especially our brains.

What Are Whole, Processed, and Ultra-Processed Foods?

You hear it all the time: “Eat less processed food.” But what does that really mean? Not all processed foods are bad for you. Understanding the difference between whole foods, processed foods, and ultra-processed foods helps us make better choices.

Whole or Minimally Processed Foods – These are foods that are either in their natural state or have only been slightly altered to make them safe and easier to store. They retain their original vitamins and nutrients. Examples include fresh fruits and vegetables, raw chicken, unsalted nuts, and whole grains. Simple processes like drying, boiling, freezing, or pasteurizing are used to preserve them without drastically changing their nutritional value.
Processed Foods – These are foods that have been altered by adding salt, sugar, oil, or other ingredients. While not necessarily unhealthy, they are no longer in their original state. Examples include canned vegetables, fresh bread, and canned fish. Processed foods usually contain only a few added ingredients.
Ultra-Processed Foods – These foods are highly refined and contain artificial ingredients like preservatives, artificial colors, and stabilizers. They are often made from food extracts, like hydrogenated fats, starches, and added sugars, rather than whole ingredients. Examples include sugary breakfast cereals, frozen meals, soda, fast food, packaged snacks, and processed meats like hot dogs and cold cuts (McManus, 2020).

How Ultra-Processed Foods Affect Health

Harvard researchers recently found that people who consume high amounts of UPFs have a significantly higher risk of depression. Their study, published in JAMA Network Open, analyzed data from over 31,000 middle-aged women and found that those who ate nine or more servings of UPFs daily were 50% more likely to develop depression compared to those who ate four or fewer servings. Artificial sweeteners, often found in diet sodas and low-calorie snacks, appeared to play a major role in increasing this risk.

Ultra-processed foods contribute to inflammation and disrupt the gut microbiome, which directly impacts brain health. Dr. Frank Hu, chair of Harvard’s Department of Nutrition, emphasized the connection between diet and mood—stress and anxiety can lead to poor food choices, which in turn can worsen mental health, creating a vicious cycle.

Beyond mental health, diets high in trans fats and refined sugars—common in UPFs—are linked to a higher risk of Alzheimer’s disease, cognitive decline, and other neurological conditions. The body struggles to process these artificial ingredients, leading to oxidative stress and long-term health problems.

Choosing Whole Foods for Better Health

So what’s the solution? Prioritizing whole and minimally processed foods. When we choose nutrient-dense options—like grass-fed beef, fresh vegetables, raw honey, and whole grains—we support both our physical and mental well-being. These foods work with our bodies, not against them, helping to reduce inflammation, stabilize energy levels, and promote overall health.

At Sawyer Creek, we’re committed to offering real food that fuels a better, healthier life. Whether it’s our grass-fed beef, farm-fresh products, or honey straight from our hives, we believe in keeping things simple, nutritious, and as nature intended. Because food isn’t just about eating—it’s about thriving.

Sources:

Harvard T.H. Chan School of Public Health. (2024, March 14). Ultra-processed foods may increase risk of depression. Retrieved from https://hsph.harvard.edu
Harvard T.H. Chan School of Public Health. (2024, March 14). Ultra-processed foods and poorer brain health. Retrieved from https://hsph.harvard.edu
The New York Times. (2024, March 15). New research on ultra-processed foods and mental health risks. Retrieved from https://www.nytimes.com
McManus, K. D. (2020, January 9). What are ultra-processed foods and are they bad for our health? Harvard Medical School. Retrieved from https://www.health.harvard.edu