Ultra-Processed Food Rant, Part II

Andrew Kowalski, MD, FASN

Not long after I saw the heading of my last blog post did another WSJ article come across my news feed. “My Family Went Off Ultra-Processed Foods for a Month. The Results Surprised Us.” (WSJ, August/September 2025) by Michaeleen Doucleff.

I wasn't surprised as I read through the article, but at the same time I was excited that more information is making its way into the common media.

The author and her then-8-year-old daughter decided to eliminate all ultra-processed foods (UPFs) from their diet for one month, as an experiment. What I found impressive was their definition of "ultra-processed." The term was defined roughly as foods that include ingredients they don’t use at home or couldn’t easily pronounce (e.g. additives, refined ingredients). I completely agree! Although for anyone trying this out themselves will quickly realize that the vast options that we are typically used to are not so vast anymore.

A copy of the ingredient list on a common product

They did not have specific calorie limits. The spirit of the exercies was about what they ate, not how much. They replaced UPFs with whole or minimally processed foods (fresh fruits/vegetables, beans, nuts, etc.)

The Results

Within about 10 days they noticed that they had fewer cravings for junky snack foods. What they referred to as “food noise” (less thinking about snacks, less urge to graze) wasn't happening often. In about 3 weeks the daughter began to enjoy the meals more, including homemade meals with vegetables.

What struck me was that at about 1 month they both felt an improved sense of well-being. Resisting cravings felt easier and with almost no willpower.

The author noticed that removing UPFs shifted both her daughter’s and her own eating preferences. The gained more enthusiasm for cooking, making meals from scratch, and playing with flavors utilizing whole ingredients. The husband, who was not part of their experiment, also began to reduce or eliminate UPFs after seeing the changes.

UPFs have been shown to have a degree of psychological effects. Foods like crackers, pretzels, and gummies, often prompt snacking via rapid sugar/carbohydrate hits. Remove those, and blood-sugar crashes and cravings drop. This may also play into improved insulin sensitivity and a more balanced daily blood sugar, which likely also impacts spare of the moment cravings.

The Nova classification established by scientists at the University of São Paulo in 2009. They defined ultra-processed products as those made from industrial formulations and techniques like extrusion or pre-frying, and cosmetic substances such as high-fructose corn syrup and hydrogenated oils

In the end the author suggests, and many healthcare professionals will echo this statement, that many people underestimate how much UPFs can shape eating behavior. Once they decrease a heavy UPF diet, even ordinary foods that are homemade and minimally processed are served with more satisfaction.

The author concluded that it wasn’t just about discipline, it was the change in behavior, the change in the food environment that helped them succeed. I feel strongly about this as well. Willpower can take you so far before it actually breaks you down. As B. J. Fogg, PhD wrote in Tiny Habits; "There are only three things we can do that will create lasting change: Have an epiphany, change our environment, or change our habits in tiny ways."

This belief is also echoed by the author of the article, the pleasure/habit of eating real food returns, it’s easier to maintain the change.