1. Using the Perfect Combination of Sugar, Fat, and Salt

• What happens in your brain: Processed foods are often loaded with sugar, unhealthy fats, and salt, which are known as “bliss point” ingredients. When these are combined in just the right amounts, they create a sense of euphoria in your brain, similar to the effects of drugs like nicotine or alcohol.
• Why it’s addictive: These ingredients trigger the release of dopamine, the brain’s “feel-good” chemical, making you crave more. It’s why it’s hard to stop at just one chip or one cookie—your brain keeps telling you to eat more to get that dopamine hit.

2. Creating Hyper-Palatability to Make Food Irresistible

• What it means: Processed foods are designed to be hyper-palatable, meaning they taste really good. They’re engineered to hit multiple taste sensations—sweet, salty, crunchy, creamy—all at once.
• Why it’s addictive: Our brains are hardwired to seek out foods that are calorie-dense because, historically, that’s how humans survived. Cave dwellers needed to eat as much high-calorie (energy-dense) food when it was available to tide them over when food wasn’t available. Processed foods exploit this because their taste immediately signals that they are full of calories, and we are programmed to eat as much as possible.

3. Creating Foods High in Calories but Low in Satiety

• What it means: “Processed foods” is somewhat of a misnomer because there isn’t a lot of satisfying food in processed foods. There is energy in the form of calories from all that sugar and fat, but there isn’t enough protein and fiber to trigger our satiety hormones and make us feel full.
• Why it’s addictive: When we say we are programmed to eat “as much as possible,” it implies that there is a limit to how much we can eat at any one sitting. However, the amount we are able to eat varies with the type of food we are eating. Protein and fiber make us feel full quickly. It is the reason that Paleo, Keto, and Atkins diets work for a while. Carbohydrates and fats take a much longer time to fill us up. Processed foods pack lots of calories without making us feel full, so we keep eating. Think of snacks like chips or sugary cereals that you can eat endlessly without feeling satisfied.

4. Engaging Food Scientists, the Architects of Addiction

• What happens: Big food companies hire food scientists and psychologists to study how ingredients affect our brains and bodies. They spend millions researching what combination of flavors, textures, and colors will keep us coming back for more.
• Why it’s addictive: These scientists create what are called “engineered cravings.” They study things like mouthfeel (the texture of food in your mouth), flavor bursts, and the exact moment food should dissolve on your tongue to make it as pleasurable as possible. The more pleasurable the experience, the more likely you are to crave it again.

5. The Cycle of Craving: Highs and Lows

• What happens: When you eat processed foods, especially those high in sugar, your blood sugar spikes, giving you a quick burst of energy. This is a bit like any kind of high from drugs or alcohol. But soon after, your blood sugar crashes, leaving you tired and hungry again. This makes you crave more food, often leading to a cycle of overeating.
• Why it’s addictive: This crash-and-crave cycle keeps you coming back to processed foods to fix that drop in energy. Over time, your body starts to rely on these quick sugar and carb fixes, making it harder to choose healthier options. This cycle has everything in common with alcohol and drug addictions.

6. The More You Eat, The More You Want

• What happens: Just like other addictive substances, the more processed food you eat, the more your brain gets used to the pleasure it provides. Over time, you may need more of it to get the same satisfaction.
• Why it’s addictive: This leads to a dangerous cycle where you crave processed foods more frequently and in larger quantities, even though they don’t actually fill you up or provide the nutrients your body needs.

7. Misleading Marketing: “Healthy” Processed Foods

• What happens: Many processed foods are labeled with health claims like “low fat,” “whole grain,” or “high protein,” which makes them seem like a better option. Food companies pay close attention to food trends and act accordingly. But their actions are more about marketing than about fortifying food. The Federal Trade Commission (FTC) has rules about what can be said on packaging, but there are always ways for companies to make you believe a product is healthier than it is. For example, in order to call a product “high protein” the product simply has to have more protein than a previous version. Read the nutrition labels and you will see that many “high protein” processed foods have less protein than a peanut butter and jelly sandwich.
• Why it’s addictive: These health claims can trick you into thinking you’re making a healthy choice, but many of these foods still contain high amounts of sugar, unhealthy fats, or sodium. For example, a “low-fat” yogurt might be packed with sugar to make up for the flavor lost by removing fat. These foods may seem healthier, but they still tap into that reward system in your brain. Add to that the fact that we are more likely to eat more of a food we think is healthy and you have a recipe for addiction.

8. Portion Size Tricks: Bigger Isn’t Always Better

• What happens: The food industry often manipulates portion sizes to make it easier to overeat. Here’s how it works. The Food and Drug Administration (FDA) requires nutrition information on packaged food so consumers can understand how many calories and nutrients they are consuming. Calories per portion are mandated to be large and clear. Food companies have gotten into the habit of slightly increasing package sizes but reducing the portion sizes. The number of portions per package is always posted in a much smaller font. So, a package or M&Ms that appear to be for one person, may actually contain three servings. The calories, posted in large print, look low. The number of servings is not as obvious. We eat the package that reads 180 calories. But the number of servings per package is 2.5. We have actually taken in 450 calories, often without realizing it.
• Why it’s addictive: The larger the package, the more likely we are to eat it all, especially when the food is tasty and easy to snack on. When we don’t have clear signals about portion size, and when companies reduce portion size so they can post a lower calorie count, we are likely to consume more. And of course, as we’ve noted the more ultra processed food we eat the more we want.

9. Convenience: Always Within Reach

• Why it matters: Processed foods are everywhere—at the grocery store, gas stations, fast food restaurants, and even in our pantries. They’re cheap, quick, and easy to eat, which makes them hard to avoid.
• Why it’s addictive: The more accessible something is, the more likely you are to eat it. Processed foods are marketed to be quick and convenient, often designed for on-the-go eating or as fast snack or meal solutions. This makes them more appealing when we’re busy or tired.

10. Long Shelf Life: Always Available, Always Tempting

• What happens: Processed foods are made to last a long time without spoiling. This means they’re packed with preservatives, artificial flavors, and additives to keep them looking and tasting fresh for weeks or even months.
• Why it’s addictive: Because processed foods last so long, they’re always available when you want a quick snack. The convenience and availability can lead to overeating because we know we can reach for them anytime.

How to Break Free from the Processed Food Trap

• Be mindful of what you eat: Pay attention to how much processed food you’re consuming and figure out which meals or snacks you could swap for whole foods like fruits, veggies, nuts, and lean proteins.
• Take it slow: If we agree that we’re addicted to processed foods, we can also agree that we are not going to kick the habit overnight. Change one regular UPF serving at a time. Manage a single craving with a healthier option. When you’re craving something salty or sweet, reach for healthier alternatives like air-popped popcorn, dark chocolate, or fresh fruit. Keep that one swap going until it becomes a healthier habit, then tackle the next.
• Cook at home more often: Preparing meals at home gives you control over ingredients, helping you avoid hidden sugars, salts, and unhealthy fats.
• Read labels carefully: Don’t be fooled by marketing. Look at the actual ingredients and nutritional content.
• Stay hydrated: Sometimes cravings for processed foods are actually signals of dehydration. Drinking water can help curb those snack cravings.
• Make processed foods a little less convenient: If processed foods aren’t in your home, you’re less likely to reach for them out of convenience. Stock up on healthier snacks and you can make those swaps easier.

The Bottom Line on Resisting the Lure of UPFs

Knowledge is power! Understanding how the processed food industry uses a mix of addictive ingredients, strategic marketing, and convenience to get and keep us hooked on UPFs is a good first step towards breaking their hold on us. When deciding on your next snack, remind yourself that most packaged products have been designed to manipulate your brain. That has to make them a little less enjoyable! But if you’ve been loading up on UPFs, don’t go cold turkey. One step at a time is the best way to conquer any demon.