What are Ultra Processed Foods?

Why does it matter that there are Toxins in our Food System?

I do not want to categorize any foods as “good” or “bad.” The way we think about food deeply impacts our relationship with it, and labeling food in this binary way only fuels guilt and confusion. But that doesn’t mean we can ignore the reality of what’s happening in our food system.

Our current food system is broken, much like our healthcare system. For decades, the same tactics used to make tobacco more appealing and addictive have been applied to the foods we eat daily. Scientists and corporations have engineered food products to be hyper-palatable, addictive, and cheap—often at the expense of our health. In 2009, Brazilian researcher Carlos Monteiro coined the term “Ultra Processed Foods” (UPFs) to describe foods that are industrially manufactured, packed with additives, and often stripped of their original nutrients.

Ultra Processed Foods

Ultra processed foods dominate supermarket shelves and fast-food menus. They contain emulsifiers, preservatives, artificial colors, and flavor enhancers—many of which have not been tested for long-term safety. And while the FDA and other regulatory bodies may deem these additives “generally recognized as safe” (GRAS), the reality is that we don’t fully understand their cumulative effects on the human body over decades.

BHT and BPA

Take Butylated Hydroxytoluene (BHT), for example. It’s a synthetic antioxidant commonly found in processed foods like cereals, chips, and packaged snacks. BHT helps prevent oxidation, extending shelf life, but studies have raised concerns about its potential role as an endocrine disruptor and carcinogen. Then there’s Bisphenol A (BPA), a chemical used in food packaging, particularly in the linings of cans and plastic containers. BPA has been linked to hormonal imbalances, metabolic disorders, and even developmental issues in children. Despite some restrictions on BPA, it’s still widely present in the food supply.

These chemicals are not just occasional exposures—they are everywhere. When ultra processed foods make up a significant portion of our diets, we are constantly consuming a cocktail of synthetic compounds that our bodies were never designed to process in such quantities. Over time, the cumulative exposure to these toxins may contribute to inflammation, metabolic disorders, and chronic diseases like obesity and diabetes.

One of the organs most impacted by these toxins is the liver. The liver is responsible for detoxifying harmful substances, but when overloaded with synthetic chemicals from food, its function can become impaired. Studies have shown that BPA exposure can lead to liver enzyme abnormalities and oxidative stress, which are linked to liver disease (Rubin, 2011). Similarly, BHT has been found to induce liver enlargement and changes in liver enzyme activity in animal studies (Williams et al., 1999). Prolonged exposure to these toxins may contribute to fatty liver disease, inflammation, and increased risk of liver cancer (Caldwell et al., 2018).

So, what do we do?

It’s unrealistic to completely eliminate processed foods from our lives. They are convenient, widely available, and often more affordable than whole foods. But awareness is power. The more we know about what we are eating, the more informed choices we can make. Prioritizing whole, minimally processed foods when possible, reading ingredient labels, and reducing exposure to known toxins like BHT and BPA are steps in the right direction.

Michael Pollan, in his book Food Rules, offers simple yet powerful guidelines for making better food choices. He emphasizes eating real food, not too much, and mostly plants. His advice, such as "Don't eat anything your great-grandmother wouldn't recognize as food" and "Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or d) that include high-fructose corn syrup," aligns with the idea of minimizing ultra processed foods in our diets.

Food is not just about nutrients—it’s about culture, connection, and nourishment. And while we can’t always control what’s in our food system, we can take small, meaningful steps to minimize our exposure to harmful chemicals and advocate for a better, safer food future.

References

• Caldwell, S., et al. (2018). Role of toxicants in the pathogenesis of fatty liver disease. Journal of Hepatology.

• Pollan, M. (2009). Food Rules: An Eater’s Manual. Penguin.

• Rubin, B. S. (2011). Bisphenol A: An endocrine disruptor with widespread exposure and multiple effects. Journal of Steroid Biochemistry and Molecular Biology.

• Williams, G. M., et al. (1999). Effects of BHT on liver function and toxicity. Food and Chemical Toxicology.

Dr. Roz Donovan is a graduate of National University of Natural Medicine, with a doctorate in Naturopathic Medicine. Throughout her doctoral studies, Dr. Donovan received hands-on training from herbalists and a botanist, while also interning in mental health, environmental medicine, pediatrics and general medicine. Her advanced training mentorships focused on traumatic brain injury, mental health disorders and gastrointestinal health. As of this writing, her current research is in hormone therapy and collagen variabilities. 

Dr. Donovan’s blog posts are for educational purposes only and are not intended as medical advice. Please consult with your health care practitioner for personalized guidance. 

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