The Dangers of Ultra-processed Foods: Why Dads Need to Ditch the Junk for Good
As a dad, you’re juggling work, kids, and life’s endless demands—sometimes grabbing a quick soda, doughnut, or fries feels like the only option. But here’s the harsh truth: those ultra-processed foods (UPFs) might be the silent saboteurs of your health, packing on weight and undermining your ability to stay strong and present for your family. A recent study dives into how damaging these foods can be, and it’s time for us to take notice and act.
The Study: What They Found
A randomised controlled crossover trial involving 9 Japanese men, averaging 30 years old with a BMI of 27.4, uncovered some alarming insights. For one week, these men followed a diet almost entirely made up of ultra-processed foods—think soda, doughnuts, French fries, and other heavily processed snacks. Then, they switched to a control diet free of UPFs for another week, with all meals provided and consumed in a lab to ensure strict adherence. They could eat as much as they wanted.
The results? On the ultra-processed diet, the men consumed an average of 814 more calories per day, chewed less per calorie, and gained 1.1 kg compared to the control diet, where their weight remained stable. This isn’t just a temporary blip—it’s a clear signal that UPFs drive overeating and weight gain, even in a short period.
Why Ultra-processed Foods Are So Dangerous
So, what’s the big deal with ultra-processed foods (UPFs)? They result from multiple processing stages and are often made from refined ingredients like white flour, sugar, and oils, plus additives like flavorings, preservatives, and emulsifiers. Examples include soft drinks, bacon, potato chips, biscuits, and ice cream. UPFs have a significant focus in nutrition science because they’re linked to a host of health issues, with weight gain and obesity topping the list.
Calorie Overload: UPFs are often calorie-dense but nutrient-poor, leading to overeating. The study showed participants couldn’t stop at reasonable portions because these foods hit the pleasure centres hard, triggering neural pathways that scream “more.”
Less Chewing, More Eating: UPFs are typically softer and easier to consume, requiring fewer chews per calorie. This speed eating reduces satiety signals, so you keep eating before your brain catches up.
Weight Gain and Obesity Risk: Multiple studies, including this one from 2019, confirm that UPFs promote weight gain. In the earlier trial, 20 adults on a two-week UPF diet gained almost 1kg, while those on minimally processed foods lost the same amount. For dads, this translates to a creeping dad bod that’s harder to shake off than a toddler’s tantrum.
Not all UPFs are created equal, though. Some, like sugar-sweetened drinks and processed meats, are notorious for driving weight gain, while others—like whole-grain bread and ready-to-eat cereals (even with some sugar), may not carry the same risks. However, the evidence is still limited, and the general trend shows that UPFs are a risky bet for your waistline.
The Bigger Picture for Dads
As a dad, your health isn’t just about you—it’s about being there for your kids, playing with them, and setting a strong example. UPFs might be convenient, but they’re a trap. They sabotage your energy, pile on weight, and increase the risk of obesity and related diseases like diabetes and heart issues. Ever wonder why you’re feeling sluggish after a week of takeaway or why those extra kilos won’t budge? Look at what’s on your plate.
The mechanism isn’t rocket science: UPFs are less satisfying, high in fat, salt, and sugar, and designed to keep you coming back for more. They’re engineered for taste, not health, and that’s a problem when trying to stay fit and strong for your family. Are you letting convenience trump your health, or are you ready to make a change?
Practical Tips for Dads: Ditch the Junk, Build the Strength
So, what can you do? Here’s how to kick UPFs to the curb and reclaim your health:
Read Labels: Check for long ingredient lists with additives, preservatives, and refined ingredients. Opt for whole, minimally processed foods like grass-fed meats, veggies, and whole grains.
Cook at Home: Prep meals like my go-to—Chief Beef Brisket bars, activated walnuts, and carrots. It’s not glamorous but practical and keeps you away from pub food binges.
Plan Ahead: Preparation is your secret weapon. Pack snacks and meals for busy days so UPFs aren’t your fallback.
Focus on Satiety: Choose foods that require chewing and take time to eat—like nuts, fruits, and lean proteins. Slow down, and you’ll eat less.
Set an Example: Your kids are watching. Show them the value of real food over processed junk, and you’ll build healthier habits for the whole family.
Why This Matters for You
Dads, your health isn’t negotiable. Staying fit and strong isn’t just about looking good—it’s about feeling good, keeping up with your kids, and avoiding the health pitfalls of middle age. UPFs might be quick, but they’re a fast track to weight gain and fatigue. Are you ready to take control, or will you let convenience derail your fitness goals?
This study, published on February 24, 2025, is a wake-up call. It’s not about perfection; it’s about making smarter choices, one meal at a time. Let’s ditch the ultra-processed junk and build a healthier, stronger future for you and your family. Ready to step up? Let’s get to work.
Thanks to Examine.com for the great info on the original study:
https://pubmed.ncbi.nlm.nih.gov/39267249/