10 Signs You Might Be Eating Too Much Ultra-Processed Food

At this point in the game, we all know or have a general idea of how bad processed food is for us. However, it can be very difficult to avoid. Given that any food that’s changed from its natural state is considered processed, almost everything we eat is processed to some degree. The important thing to understand is that processed food is not all bad, but ultra-processed food should be avoided as much as possible. That means we should think twice about consuming anything that’s industrially made, including sodas, ice creams, ham, and more. The thing is, we’re virtually desensitized to ultra-processed food because it’s such a part of daily life. But if you’re eating too much of it, your body will let you know. Here are 10 signs you might be overdoing it:

You’re experiencing weight gain

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If you see that the scale is creeping up despite your best efforts, ultra-processed foods could be the issue. They’re calorie-dense but lack the good stuff like fiber that helps keep you full. In other words, ultra-processed foods are designed for overconsumption because they don’t make you feel satiated. That’s why a serving can easily turn into multiple servings without you even noticing, hence the weight gain.

You’re always thirsty

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Ever feel like you can’t fully quench your thirst? It could be because you’re eating too much ultra-processed food. Those foods have a lot of sodium in them, which can lead to constant dehydration. Too much salt can also make your body retain water, which contributes to that feeling of being parched.

You experience headaches often

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If you're getting headaches more often, your diet might be to blame. For example, some processed meats contain nitrites, which can trigger what's known as "hot dog headaches." Pay attention to when your headaches happen and assess if your food choices may have something to do with it.

You often feel bloated

Bloating is another pesky side effect of relying too much on ultra-processed and processed foods. As mentioned above, these foods are often packed with sodium and they make your body retain water, leading to bloating. Also, sugary snacks and drinks can also make you feel bloated and gassy, especially if you’re drinking a lot of soda.

Your skin isn’t doing well

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If your skin's acting up, your diet might be the reason. High-glycemic foods, like chips and sugary drinks, raise your blood sugar quickly, which can lead to acne. While there may be other causes, the kind of food you eat will affect the way your skin looks and how healthy it is. Make sure your diet supports your skincare goals and actually helps treat whatever skin conditions you may have instead of making them worse.

Your blood sugar is quite high

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Ultra-processed foods can make your blood sugar spike, which increases your risk of diabetes. Keeping your blood sugar in check and healthy is key, so make sure you have plenty of whole foods in your diet. This doesn’t mean you can’t enjoy a sweet snack here and there or satisfy your sweet tooth! It just means you need to be balanced and it’s also a good idea to find healthier alternatives to your favorite sweets and treats.

Your blood pressure is also high

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If your blood pressure is also high, that could also be linked to ultra-processed foods. Having a balanced diet rich in fruits, veggies, and whole grains is key to maintaining healthy blood pressure levels. That’s particularly important after a certain age and if there’s a history of blood pressure issues in your family, which can increase the risk for you.

You feel tired all the time

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Feeling exhausted even after a good night's sleep? Your diet might be at fault if there’s too much ultra-processed food in it. These kinds of foods can make you feel constantly tired no matter what you do. If you swap them with whole foods, you will start enjoying higher and more stable energy levels, so give it a try.

Your sleep quality is awful

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If you struggle to fall asleep and stay asleep, ultra-processed foods could be to blame. They can affect your ability to reach deep sleep, which is when you get your rest. Not getting enough sleep can affect your quality of life in many different ways. For one, you won’t have the energy to do much. It will also affect your mood, cognitive function, and more. Cutting back on ultra-processed food, especially junk food, can have a positive effect on your sleep quality.

You’re always hungry

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Last but not least, if you feel like you’re never really full, it could be because you’re not eating good-quality food. If your diet is mostly ultra-processed or processed food, you won’t feel satisfied by anything. That means you’ll end up eating more than you need and you will still crave more. Ultra-processed foods are designed for that, so they can mess up your eating habits. Adopting a healthier diet with more whole foods and protein is what will help you stay full for longer and overall improve your well-being!