Ultra-processed foods (UPFs) are prepackaged items that contain lots of salt, refined sugars, cholesterol-spiking fats and other controversial lab-based ingredients.
Diets high in UPFs have been linked to obesity, Type 2 diabetes, cancer, cardiovascular disease and even early death.
Despite the known risks, UPFs can be a tough habit to kick. These items have been engineered for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior.
UK registered dietitian Nichola Ludlam-Raine, who wrote the new book “How Not to Eat Ultra-Processed: Your 4-week Plan for Life-Changing Healthier Eating Habits,” made it her mission to understand the psychology of cravings and help folks wean themselves off UPFs.
She has identified three primary kinds of hunger — head, heart and stomach — and ways of handling each one to ensure you’re making the healthiest food choices.
Head hunger
Ludlam-Raine explains that head hunger is a craving that arises from a sensory trigger, such as the sound of a container being opened or the smell of fresh bakery items in the supermarket.
“This type of hunger tends to arise suddenly and demands to be satisfied almost instantly, making it tempting to grab an ultra-processed snack. But you are unlikely to feel completely satiated afterward,” she wrote this week in The Daily Mail.
“Although they may taste good, they don’t do much for our health, and eating them can lead to further food cravings just a short time after because they don’t supply the nutrients that our bodies need,” she added.
Ludlam-Raine suggests that we can avoid these triggers and cravings for UPFs by modifying our environment. “Once you’ve identified your triggers, make an alternative plan to break the habit with a positive (not negative!) intention,” she advised.
She maintains that distractions, such as a change in scenery or removing yourself from the triggering environment, can crush cravings. Additionally, by keeping less nutritious UPFs out of sight and placing healthy foods in the forefront of refrigerator or cabinets, we are encouraged to make healthier choices.
Finally, savoring these healthy foods creates a pleasurable experience that we can return to, “By eating meals, as well as snacks and ‘treats,’ mindfully, you will increase the pleasurable experience for all foods and not just UPFs that are higher in sugar and fat.”
Heart hunger
Ludlam-Raine defines heart hunger as emotional eating, cravings triggered by negative and positive emotions that provide instant comfort, whether celebrating or commiserating.
“Although using food as a reward or pick-me-up from time to time isn’t necessarily a bad thing, it can be if it becomes the only or primary coping mechanism,” she wrote in the Daily Mail. “We are also more likely to be drawn to sweet, high-fat, highly processed foods or salty snacks at moments like this because they represent a ‘reward’ or a ‘treat’ and often have connotations from childhood.”
Ludlam-Raine recommends mindfulness techniques to tackle heart hunger. Begin by getting curious about your heart hunger, sitting down with a pen and paper, and identifying emotional triggers and coping strategies unrelated to food, such as phoning a friend or walking.
If you still feel hungry, Ludlam-Raine says to take a deep breath before deciding what to eat: “Shorter inhales and longer exhales can stimulate the parasympathetic nervous system, helping us to feel calmer.”
She also suggests taking the time to truly savor the food before and during eating, an experience that can be enhanced by slowing down and eliminating distractions such as television or your phone.
Stomach hunger
Ludlam-Raine describes stomach hunger as the physical symptoms of hunger that the body signals, including impatience, fatigue, a rumbling belly or lightheadedness.
Unlike the instant and insistent quality of head hunger, stomach hunger gradually builds until we are satiated. While head and heart hunger fade away after about 15 to 20 minutes, stomach hunger only amplifies with time.
As the body needs energy and nutrients to function properly, Ludlam-Raine stresses the importance of eating before stomach hunger reaches a critical level.
“If we’re ravenous, it can be easy to eat too quickly or be drawn to high-fat, high-sugar foods which offer a quick hit but won’t leave you feeling full for long,” she explained. “Eating when we are very hungry can also potentially lead us to overeat until we’re at the other end of the hunger scale, feeling uncomfortably or painfully full.”
Ludlam-Raine proposes crafting an eating regimen that works for you, whether it’s three squares or regular snacking, to keep the body healthy and happy.
“Whatever your approach, stick to your pattern and try not to miss meals, as this can lead to excessive stomach hunger, which can drive unplanned UPF consumption,” she concluded for the Daily Mail. “Balanced meals containing whole grains, protein, and vegetables will keep you satiated and full…keeping blood sugar levels stable and those cravings at bay.”
