Are Ultra-Processed Foods Really the Villains of Our Diet?
Ultra-processed foods (UPFs) are often criticized for their links to overeating, obesity, and other health issues, but recent research suggests the narrative may be oversimplified. A UK study involving over 3,000 adults found that perceptions of food—such as sweetness, fattiness, or being highly processed—play a significant role in overeating, more so than the food’s actual ingredients or classification as ultra-processed. While many UPFs are calorie-dense and easy to overconsume, some, like fortified cereals or plant-based meat alternatives, can offer nutritional benefits and convenience, especially for busy lifestyles or specific dietary needs. In Malta, where food culture is deeply ingrained, understanding the psychology of eating and promoting food literacy can help encourage healthier choices. Strategies like reformulating traditional dishes with a balanced twist or addressing emotional eating can support a more nuanced approach to well-being. Rather than demonizing UPFs, focusing on the sensory and nutritional qualities of food, along with cultural and
What You’ve Heard About Ultra-Processed Foods Might Be Missing the Bigger Picture
Ultra-processed foods (UPFs) have been spotlighted as the villains of modern diets. From links to obesity and overeating to claims of contributing to dementia and even “food addiction,” these factory-produced items—crisps, fizzy drinks, pre-packaged meals, and snacks—are often blamed for a range of health issues. Some experts argue that these foods are designed to be addictive, crafted with the sole purpose of maximizing consumption and profits, while overriding our brain’s natural cues for satiety.
But is the anti-UPF narrative too simplistic? Could we be overlooking the real reasons behind why we overconsume certain foods? Let’s explore what recent research reveals—and how it can guide healthier choices, even here in Malta, where food culture plays such a vital role in our everyday lives.
Understanding Our Relationship with Food
At its core, food serves two purposes: nourishment and enjoyment. But what makes us eat beyond hunger? Is it the food itself, or is it how we perceive it? A study involving over 3,000 adults in the UK sought to answer these questions by examining responses to more than 400 everyday foods, ranging from apples and jacket potatoes to chocolate and ice cream.
Participants were asked to rate these foods based on how much they liked them and how likely they were to overeat them. The findings? While calorie-dense and high-fat foods were more likely to be associated with overeating, the study also uncovered something surprising: our beliefs about food matter just as much as the food’s actual nutritional content.
The Role of Food Perception
Perceptions of sweetness, fattiness, or being "highly processed" significantly increased the likelihood of overeating, regardless of the food’s actual ingredients. On the flip side, foods perceived as “high in fibre” or “bitter” were less likely to encourage overindulgence. In fact, combining nutrient data with people’s perceptions of food explained 78% of the variation in overeating patterns.
This insight has major implications for how we approach food, both as individuals and as a society. For example, think about Malta’s café culture and the popularity of pastizzi, kannoli, and other beloved local treats. While these foods are undeniably indulgent, our perception of them as "treats" might contribute to how we consume them—often more as a comfort or social experience than out of physical hunger.
Rethinking Ultra-Processed Foods
The term “ultra-processed” is often used as a catch-all label to criticize foods that have undergone significant industrial processing. While many UPFs are calorie-dense, low in fibre, and easy to overconsume, lumping all such foods together under one negative label is problematic. The widely used Nova classification system, which groups foods by their degree of processing, has its limitations. In the aforementioned study, whether a food was classified as ultra-processed explained only 2% of why people liked it and 4% of why they overate it.
For instance, not all UPFs are inherently “bad.” Fortified cereals, protein bars, and plant-based meat alternatives can offer convenience and nutrition, particularly for people with specific dietary needs. In Malta, where quick and affordable meals are often a necessity for busy lifestyles, dismissing all UPFs could mean overlooking their potential benefits for certain populations, such as older adults or those with limited cooking time.
A More Nuanced Approach to Eating Well
Rather than demonizing UPFs as a whole, we need to shift our focus to understanding the psychology of eating and creating a more balanced food environment. Here are three strategies that could help foster healthier eating habits in Malta:
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Increase Food Literacy
Educating people about what makes food both enjoyable and satisfying is key. For example, helping diners understand why local dishes like minestra (vegetable soup) or hobz biz-zejt (traditional Maltese bread with tomato spread and toppings) are both delicious and nutrient-rich can encourage healthier choices. -
Reformulate with Purpose
Food producers and restaurants in Malta can create meals that are both indulgent and nutritionally balanced. Think of reimagining classic dishes with a healthier twist: wholegrain pasta in rabbit stew or baked versions of traditional pies. -
Address Emotional Eating
For many, food isn’t just about nourishment—it’s about comfort, connection, and pleasure. Offering healthier options that satisfy both hunger and emotional needs is key. For example, a restaurant could highlight lighter but equally satisfying desserts made with fresh Maltese fruits like prickly pears or figs.
The Bigger Picture
While it’s true that some UPFs deserve scrutiny—especially those high in calories and aggressively marketed—labelling all ultra-processed foods as inherently bad oversimplifies the issue. What drives us to eat (and overeat) is a complex interplay of biology, psychology, and culture. And in Malta, where food is a cornerstone of community and tradition, a one-size-fits-all approach simply won’t work.
The solution lies in balance. By focusing on the sensory and nutritional qualities of food, as well as how we perceive and enjoy it, we can make healthier choices without sacrificing the joy of eating. Whether it’s a plate of fresh fish at Marsaxlokk or a hearty bowl of ftira-inspired salad, the key is to prioritize both satisfaction and well-being.
Moving Forward
The next time you hear about the dangers of ultra-processed foods, remember that the story is more complex than it seems. Healthy eating isn’t just about avoiding certain food categories—it’s about understanding the motivations behind our choices and creating an environment where nutritious, satisfying options are the norm.
In Malta, where the Mediterranean diet has long been lauded for its health benefits, we already have the tools to embrace this balanced approach. By combining tradition with innovation, education with enjoyment, we can continue to celebrate food as a source of both nourishment and pleasure—for a healthier, happier life.