Are Some Food Additives Addictive? Exploring the Science Behind Ultra-Processed Cravings

Ultra-processed foods are everywhere, bright packets on supermarket shelves, quick snacks on the go, ready meals promising convenience, and sweets engineered to hit the spot every time. 

But many people are beginning to wonder: are these foods simply tasty, or are some of their additives designed to keep us coming back for more?

While “addiction” is a strong word, there’s growing discussion among researchers and nutrition experts about how certain additives, combined with highly processed ingredients, may influence cravings and eating behaviour. 

Here’s what we know so far.

What Makes a Food ‘Ultra-Processed’?

Ultra-processed foods (UPFs) typically contain:

Artificial flavours

Colourings

Emulsifiers

Sweeteners

Texture enhancers

Preservatives

Refined oils and starches

They’re often created to be irresistibly palatable, think uniform crunch, melt-in-the-mouth texture, or that perfect salty-sweet balance. These sensations don’t happen by accident.

The Science of Craving and Reward

Our brains are wired to seek out foods high in fat, sugar, and salt, survival mechanisms from a time when calories were scarce. UPFs often combine all three in a way that rarely occurs in nature, stimulating the brain’s reward pathways more intensely than whole foods.

Some key concepts:

1. Hyper-palatability

Foods engineered with the ideal mix of sugar, fat, and salt can trigger dopamine release, the same neurotransmitter involved in pleasure and reward. This can reinforce habitual eating, even when we’re not hungry.

2. Rapid absorption

Highly processed carbohydrates and sugars are digested quickly, causing glucose spikes and crashes. This roller-coaster effect can leave you reaching for another quick fix.

3. Sensory manipulation

Additives such as flavour enhancers and artificial aromas can amplify taste beyond natural levels. They create strong sensory associations, making certain foods feel “comforting” or “irresistible”.

Are Specific Additives Fueling the Problem?

There’s no single additive officially recognised as “addictive”, but several commonly used ingredients may contribute to overeating when combined within UPFs.

Sweeteners

Some studies suggest artificial sweeteners may intensify sugar cravings by maintaining a preference for very sweet tastes, even when calorie-free.

Flavour enhancers

Additives such as monosodium glutamate (MSG) can boost savoury flavours. For some, this enhances satisfaction; for others, it may encourage overconsumption.

Emulsifiers and stabilisers

Used to improve texture, these may alter gut microbiome balance in ways that affect hunger and fullness signals — an emerging area of research.

High-fructose ingredients

Fructose is processed differently by the body and may affect appetite hormones, potentially skewing satiety cues.

It’s crucial to note: none of these are addictive in the same sense as nicotine or alcohol. Instead, it’s the combination of additives, processing methods, and engineered flavour profiles that may lead to compulsive-style eating.

Why Ultra-Processed Foods Are Hard to Resist

UPFs are designed to be convenient, affordable, long-lasting, and delicious. From a business standpoint, the more you enjoy them, the more likely you are to buy them again. This creates a food environment where the easiest choices are often the most over-engineered.

Some characteristics that keep us reaching for more:

Soft, easy-to-chew textures, less effort means faster eating

Intense flavours that are difficult to replicate at home

Portion-distorting packaging (“grab bags” don’t encourage moderation)

Immediate sensory reward without long-term fullness

It’s a modern food equation: fast pleasure, slow health consequences.

What You Can Do to Stay in Control

You don’t need to cut out every convenience food. But small adjustments can reduce the power UPFs have over daily habits:

Cook simple meals at home a few times a week

Choose snacks with fewer ingredients, such as nuts, yoghurt, or fruit

Read labels and look for items with recognisable components

Balance your plate with protein, fibre, and healthy fats to stay fuller for longer

Be mindful of triggers, such as late-night snacking or stress eating

Remember: knowledge is power. Understanding how foods are engineered helps you make choices that serve your wellbeing rather than your cravings.

The idea that some food additives may be “addictive” isn’t about demonising ingredients. It’s about recognising how the modern food system blends science, flavour engineering, and marketing to create products that keep us coming back for more.

By becoming more aware of what’s in our food, and how it affects our brains and bodies, we can make clearer, more confident decisions about what we eat.

When Food Was Simple: Can We Convince Big Brands to Return to Their Roots?

Why did I write this blogpost? Years ago there was a delicious propriety make of fruit cake which was delicious. It didn't taste home baked but it was pretty close. 

The last time I tried this cake it was oily and had a rather unpleasant and somewhat fake taste, for want of a better word. Which set me to thinking about what had changed over the past 30 years.

There was a time, not too long ago, when even the biggest food companies created their products with the same simple ingredients we used at home. 

Bread was made with flour, water, salt, and yeast. Yoghurt was milk and cultures. Soup was vegetables, stock, and herbs. You could pick up a tin or a frozen meal and recognise every single ingredient on the label.

Fast forward to today, and many of these same products have been reformulated with ultra-processed food (UPF) ingredients: emulsifiers, thickeners, preservatives, artificial flavourings, and industrial sweeteners. 

These additives are often there to extend shelf life, reduce manufacturing costs, or enhance texture and appearance. But what has been lost is flavour, nutrition, and trust.

What Changed?

Starting in the late 20th century, a quiet revolution began in food manufacturing. Driven by profit margins, globalisation, and advances in food technology, large food companies began adopting UPF-heavy recipes. The chef in his or her research kitchen was replaced with a food scientist in a laboratory. 

Rather than making a biscuit with butter and sugar, they could use palm oil and high-fructose corn syrup. 

Instead of cooking a proper tomato sauce, they could simulate the flavour with tomato powder, acidity regulators and “natural flavours” or "nature identical flavours."

These shifts didn’t happen overnight, and they weren’t always malicious, but the result has been a slow erosion of real food from our shelves. 

The side effect? A rise in obesity, type 2 diabetes, and other health issues, many of which are now linked to high UPF diets.

The Case for Simpler Recipes

There is now a growing public awareness about ultra-processed foods. Consumers are reading labels, watching documentaries, and asking questions. 

Movements like real food eating, the clean label initiative, and farm-to-fork campaigns have reignited demand for transparency and simplicity.

Many of us remember when food tasted better, not because of nostalgia, but because the ingredients were better.

So how do we encourage large companies to return to their simpler roots?

1. Use Your Wallet as a Vote

One of the most powerful tools consumers have is where they spend their money. When shoppers consistently choose brands that prioritise real ingredients and minimal processing, big food manufacturers take notice. 

Many smaller brands have built successful businesses on this principle – and their rapid growth puts pressure on larger competitors to follow suit.

2. Demand Transparency

Consumers can email, message, or tag brands on social media asking why they use certain additives or asking if they’ll ever consider returning to their older, simpler recipes. A polite but firm question can go a long way. Brands listen when they see a trend forming.

3. Celebrate Brands Doing It Right

There are big food companies beginning to respond to the UPF backlash. Some have released “legacy” products with heritage recipes. 

Others have reformulated popular lines to remove artificial ingredients and simplify labels. When these moves are made, it’s worth celebrating them – publicly and loudly.

4. Push for Clearer Labelling

Governments and regulatory bodies have the power to enforce clearer labelling and restrict misleading claims. Campaigns calling for mandatory UPF labelling, or stricter definitions of terms like “natural” and “wholegrain”, could shift the market. Public pressure, petitions, and writing to your MP can support these policy changes.

5. Create a Movement

Much like the organic food boom or the plastic-free movement, the fight against UPFs can grow with grassroots energy. Food bloggers, influencers, dietitians, parents, and chefs can all amplify the message: we want real food back. Creating shareable content, organising food swaps, or reviewing “old recipe” products helps keep momentum going.

Final Thoughts

Food doesn’t have to be complicated to be delicious or shelf-stable. The old recipes worked. They nourished generations and built the reputations of some of the world’s biggest brands.

It’s time for food giants to look back, not just forward. To revisit the recipes that made them beloved in the first place. And to realise that in today’s health-conscious, label-savvy world. Simple might just be the smartest choice they could make.

Perhaps they need to learn the old business adage of KIS. Keep It Simple, Stupid!

That's Food and Drink would be very pleased if you could forward this post to as many people as you can.

We All Agree Ultra-Processed Foods Are a Problem – But What Comes Next?

What are they doing to our foods?

Over the past decade, there's been growing consensus among nutritionists, public health experts, and everyday shoppers: ultra-processed foods (UPFs) are bad news. 

They're linked to rising obesity rates, metabolic diseases, gut health issues, and even mental health concerns. 

But now that the alarm has sounded, a crucial question remains, what do we do about it?

How can individuals, businesses, and the wider food industry move away from ultra-processed options and return to real, nourishing food?

What Are Ultra-Processed Foods?

Ultra-processed foods go beyond simple convenience. These are products that contain little or no whole ingredients and are made mostly from substances extracted from foods (such as oils, fats, starches, sugar), derived from food constituents (like hydrogenated fats or modified starch), or synthesised in laboratories (such as flavour enhancers, colourings, emulsifiers).

Think ready meals, crisps, mass-produced cakes, sugary cereals, fizzy drinks, processed meats, and many meat substitutes. The problem isn’t just in one or two ingredients, it’s in the entire approach to production.

Why Are They So Widespread?

The answer is simple: profit, shelf life, and consumer convenience.

Ultra-processed foods are cheap to make, can sit on shelves for months, and are engineered to be irresistible. For manufacturers and retailers, they’ve been a dream. For public health? A nightmare.

But now the tide is turning.

How Can the Food Industry Change?

The shift won’t happen overnight, but it is possible. Here’s how the food industry can begin to move away from ultra-processing:

1. Prioritise Minimal Processing

Food companies can commit to reducing additives, preservatives, and artificial ingredients. This might mean shorter shelf lives or different distribution models, but consumers are increasingly demanding clean labels.

2. Invest in Real Ingredients

Relying on whole grains, legumes, real fruit, vegetables, and quality fats can lead to nutritious and delicious products. Some brands are already doing this, proving that natural doesn’t have to mean boring or bland.

3. Transparency and Labelling

Clear labelling helps consumers make informed choices. Highlighting what’s not in the product (e.g. no artificial flavours, no hydrogenated fats) and listing ingredients people recognise can build trust.

4. Reformulate Existing Products

Rather than scrapping entire ranges, brands can reformulate favourites to reduce reliance on emulsifiers, gums, and colourants. Even small improvements in salt, sugar, and artificial content can make a difference. Perhaps seek out older recipes from the pre-UPF days?

5. Support Local and Seasonal Produce

Shorter supply chains using seasonal produce can reduce the need for preservatives. Regional food production also supports local economies and sustainability goals.

What Can Consumers Do?

While industry change is essential, consumer demand drives it. Here's how individuals can be part of the shift:

Cook more from scratch. Even just a few homemade meals a week can reduce your ultra-processed intake.

Shop the edges of the supermarket. Fresh produce, dairy, meat, and whole foods are usually on the perimeter, the middle aisles tend to house UPFs.

Read labels. If the ingredients list looks like a chemistry experiment, it probably isn’t the best choice.

Support small, ethical producers. Many independent brands are already embracing low-processing and sustainable practices.

The Way Forward

We can’t uninvent the convenience of ultra-processed foods. But we can rethink how we make and consume food. A future where taste, health, and convenience coexist, without compromising nutrition, is possible.

If the industry is bold enough to innovate in the right direction, and if consumers continue to demand better, we can replace the ultra-processed norm with something far better: real food.

Let’s keep the conversation going. Wwhat changes would you like to see in the food industry? Would you pay more for minimally processed, truly nutritious food? Share your thoughts in the comments below or on our socials. 

The Ultra-Processed Food Debate – Should We Be Worried?

In recent years, the term “ultra-processed foods” (UPFs) has become a hot topic in health circles, the media, and even political discussions. 

From documentaries and diet books to warnings from public health officials, UPFs have been accused of fuelling obesity, damaging mental health, and even shortening lifespans.

But are these foods really the modern villains they’re made out to be, or is the situation more nuanced?

Let’s explore the facts, the fears, and the evidence behind the UPF debate.

What Are Ultra-Processed Foods?

First, a quick definition. Ultra-processed foods are products made from industrial ingredients and techniques, often containing additives not found in home kitchens. They typically undergo multiple processing stages and are designed to be convenient, shelf-stable, and hyper-palatable.

Examples include:

Crisps, biscuits, and packaged cakes

Instant noodles and ready meals

Sugary breakfast cereals

Flavoured yoghurts and soft drinks

Meat substitutes and reconstituted meat products

This classification was introduced by the NOVA food classification system, developed by Brazilian researchers.

The Case Against Ultra-Processed Foods

A growing body of research suggests links between diets high in UPFs and several health issues. These include:

1. Obesity and metabolic problems

UPFs are often high in fat, sugar, and salt, and low in fibre and protein. This can contribute to overeating, weight gain, and type 2 diabetes.

2. Cardiovascular disease

Some studies have found a correlation between high UPF intake and increased risk of heart disease and high blood pressure.

3. Mental health concerns

Emerging evidence connects high UPF consumption with anxiety, depression, and cognitive decline. However, this research is still in its early stages.

4. Displacement of whole foods

When UPFs dominate the diet, people often consume fewer fruits, vegetables, legumes, and whole grains – all of which are crucial for long-term health.

But Are They Really That Bad for us?

Here’s where things get complicated. Critics of the anti-UPF stance argue that not all UPFs are created equal, and that the classification itself is too broad.

1. Not all processing is bad

Pasteurised milk, canned beans, or fortified cereals are technically processed, but they can be highly nutritious. “Processing” doesn’t always mean “unhealthy”.

2. Some UPFs offer nutritional benefits

For example, plant-based meat alternatives may be classed as ultra-processed but can provide a lower-fat, ethical alternative to red meat.

3. Affordability and accessibility

UPFs are often cheaper and longer-lasting than fresh food. For people on low incomes or with limited access to shops, UPFs may be vital.

4. Stigma and shame

Demonising UPFs can lead to food shaming and guilt, especially for people who rely on convenience foods due to disability, time constraints, or budget pressures.

What the Experts Say

The World Health Organization has warned about the impact of UPFs, particularly on children.

UK researchers are calling for clearer food labelling and marketing restrictions.

However, nutritionists also stress the importance of context: occasional UPFs in a generally balanced diet are unlikely to cause harm.

The key seems to be moderation and diversity.

So, What Should You Do?

If you’re concerned about UPFs, here are a few practical tips:

Check ingredients: Look for items with recognisable ingredients and minimal additives.

Cook at home more often: Simple meals don’t have to be time-consuming or expensive.

Eat more whole foods: Focus on vegetables, pulses, whole grains, and minimally processed proteins.

Don’t panic: Having the odd pizza or supermarket curry isn’t a disaster – it’s about what you eat most of the time.

Final Thoughts

The UPF debate is far from settled. While there’s clear evidence linking excessive consumption of certain ultra-processed foods with poor health outcomes, not all processed food is harmful. The bigger picture involves food access, affordability, education, and lifestyle.

Rather than fixating on labels, it may be more useful to think in terms of balance, variety, and making small, sustainable changes over time.

What’s your view on ultra-processed foods? Do you avoid them, or are they a regular part of your weekly meals? Let us know in the comments!

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The Pros and Cons of Eating Ultra-Processed Foods: Are They Really That Bad?

In recent years, ultra-processed foods (UPFs) have come under intense scrutiny. 

With campaigners warning about their adverse effects on health, it’s vital to weigh the pros and cons to understand whether these foods are genuinely as harmful as some claim.

What Are Ultra-Processed Foods?

Ultra-processed foods are those that have been significantly altered from their original form through various industrial processes. 

These foods often contain additives, preservatives, sweeteners, and artificial flavours. Examples include crisps, fizzy drinks, packaged snacks, and instant noodles.

The Pros of Ultra-Processed Foods

Convenience and Accessibility:

Time-Saving: One of the primary benefits of UPFs is convenience. They require minimal preparation, making them ideal for people with busy lifestyles.

Long Shelf Life: Due to preservatives, UPFs have a longer shelf life, which reduces food waste and ensures availability over extended periods.

Affordability:

Cost-Effective: Many ultra-processed foods are cheaper than fresh, whole foods. This makes them accessible to people with lower incomes, providing an affordable source of calories.

Taste and Variety:

Enhanced Flavour: UPFs often taste better due to the added flavours, sweeteners, and fats. This can make them more appealing, especially to children and picky eaters.

Wide Range of Options: The variety of UPFs available allows for a diverse diet without the need for extensive cooking skills or time.

Nutritional Fortification:

Added Nutrients: Some UPFs are fortified with vitamins and minerals, which can help address nutritional deficiencies in certain populations.

The Cons of Ultra-Processed Foods

Health Risks:

High in Unhealthy Ingredients: UPFs are often high in sugar, salt, and unhealthy fats. Consuming these in large quantities can lead to obesity, heart disease, diabetes, and other chronic health conditions.

Low Nutritional Value: Despite fortification, many UPFs are low in essential nutrients like fibre, vitamins, and minerals compared to whole foods.

Addictive Qualities:

Overeating: The combination of high sugar and fat content can make UPFs highly palatable and potentially addictive, leading to overeating and subsequent health issues.

Impact on Mental Health:

Mood Disorders: Some studies suggest a link between high consumption of UPFs and mental health issues such as depression and anxiety.

Environmental Concerns:

Packaging Waste: UPFs are typically packaged in plastic, contributing to environmental pollution and waste management issues.

Resource Intensive: The production and transportation of UPFs often involve significant energy consumption and carbon emissions.

Are Ultra-Processed Foods Really That Bad?

The debate over ultra-processed foods is complex. While there are undeniable downsides, especially concerning health, it's important to consider context and balance.

Moderation Is Key: Consuming UPFs in moderation, alongside a diet rich in whole, unprocessed foods, can mitigate many health risks.

Education and Awareness: Educating consumers about reading labels and making healthier choices within the spectrum of UPFs can lead to better dietary habits.

Industry Responsibility: There is a growing call for the food industry to reformulate products, reducing unhealthy ingredients and improving nutritional profiles.

Conclusion

Ultra-processed foods are not inherently evil, but their excessive consumption poses significant health risks. Balancing convenience and taste with nutritional value is crucial. By making informed choices and advocating for healthier options, we can enjoy the benefits of ultra-processed foods without falling victim to their potential pitfalls. The key lies in moderation, education, and mindful eating.