Breaking Up With Ultra-processed Foods: Your Body Will Thank You

Did You Know? The Average Person Eats Their Body Weight in Ultra-Processed Foods Every Year

From sneaky additives to shocking health impacts, these foods have quietly taken over modern diets—and experts warn they’re rewiring our brains, harming our guts, and cutting lives short. But why exactly are they so harmful? And what happens when we break free from them? Let’s dig in.

"We’re in the middle of a dietary experiment—and our bodies are paying the price," says Dr Juanri Jonck from LifeLAB in Pretoria. "The evidence against ultra-processed foods is stacking up faster than ever."

Could your favourite "convenience" foods be putting your health at risk? The truth might surprise you

1. What Are Ultra-Processed Foods?

Ultra-processed foods are defined as food products that have undergone extensive industrial processing to enhance shelf life or improve taste. These items often contain added preservatives, refined fats, excessive sugars, and unrecognizable ingredients.

"If the label doesn’t list simple, whole ingredients like apples, chicken, or oats, and if you can’t pronounce half the words on the packaging - it’s best to leave it on the shelf," advises Dr Jonck.

2. What Happens When We Reduce Ultra-Processed Foods?

A shift toward whole, unprocessed foods can lead to significant health improvements, including better weight management, a healthier gut, reduced inflammation, and a lower risk of chronic diseases such as diabetes, heart disease, and obesity.

"Returning to real, whole foods is like giving your body a reset—less inflammation, better digestion, and long-term protection against disease," says Dr Jonck.

3. What Does the Research Say?

Multiple studies confirm that cutting back on ultra-processed foods leads to lower blood sugar, improved cholesterol levels, stabilized mood, fewer cravings, and sustainable weight loss. Emerging research also suggests a potential link between these foods and an increased risk of certain cancers, dementia, and Alzheimer’s disease.

4. Benefits vs. Risks of Eating Fewer Ultra-Processed Foods

Benefits:

• Reduced risk of heart disease, diabetes, and high cholesterol
• Improved gut health and digestion
• Enhanced mental well-being and energy levels
• Better long-term weight management

Risks (Short-Term):

• Possible withdrawal symptoms (e.g., cravings, fatigue)
• Higher grocery costs if not planned properly

"The initial adjustment might be challenging, but the long-term payoff is worth it. Meal planning and smart shopping are key," recommends Dr Jonck.

5. How to Reduce Ultra-Processed Foods in Your Diet

• Choose whole foods: Fill your cart with fruits, vegetables, lean proteins, and whole grains—ingredients you recognize.
• Cook at home: Control what goes into your meals and avoid hidden additives.
• Read labels: Avoid products with long, unpronounceable ingredient lists.
• Ditch sugary drinks: Opt for water, herbal teas, or naturally flavoured infusions.
• Plan ahead: Prep meals and snacks to avoid last-minute processed food traps.

"It’s not about perfection—it’s about progress. Small, mindful changes lead to lasting health benefits," concludes Dr Jonck.

Ready to ditch the processed chaos? Your body—and future self—will thank you.

More about Dr Juanri Jonck

Dr Juanri Jonck is a medical doctor with a special interest in aesthetics, hormone optimisation, IV nutrient therapy and overall lifestyle improvement.

www.lifelabmed.co.za

She is also the Medical Advisor and Director for BST Global in South Africa.

www.bstglobal.co.za

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