The ultra-processed foods They have become so ingrained in our daily lives that many no longer question what's really behind a bag of snacks, a sugary drink, or an "energy" bar. In Spain and the rest of Europe, the consumption of ultra-processed foods is beginning to seriously worry health authorities due to its cumulative impact on the physical and mental health.
Stories like Toni Álvarez's, who turned to pastries and soft drinks to manage her anxiety, are common in nutrition and psychology consultations. After years of relying on fast food and sweets, she ended up high cholesterolVitamin D deficiency and arterial inflammation, a condition that experts associate with a diet high in ultra-processed foods and low in fresh foods.
What is considered an ultra-processed food and why is it so addictive?
Andrea Jimeno, a researcher at the Aragonese Institute of Health Sciences, defines these products as “industrial articles subjected to numerous physical and chemical transformations”with very long lists of ingredients: added sugars, modified fats, refined starches, salt, colorings, flavorings, emulsifiers and other additives, and very little recognizable raw material.
This type of processing is not accidental: ultra-processed foods are formulated to be hyperpalatable and easy to preserveIn other words, they combine sugars, fats, and salt in proportions that activate the brain's reward centers, generating a repeated craving and an immediate feeling of pleasure. Furthermore, they are sold ready-to-eat, requiring no cooking, which makes them very appealing during times of... stress, tiredness or lack of time.
From the perspective of psychonutrition, nutritionists and psychologists point out that many people turn to these products to soothe themselves. emotional hungerThey eat not because their body needs it, but to manage anxiety, boredom, or sadness. This pattern, as professionals who work in therapy explain, is reinforced over time and ends up displacing other, more nutritious options.
During times of stress, it's common to crave sweets, pastries, chocolate, or salty snacks. These foods, rich in simple sugars and fatsThey encourage compulsive eating and provide little lasting satiety. The brain receives a quick "high" thanks to the release of serotonin and dopamine, but the effect quickly fades and can leave behind guilt and discomfort.
Consequences for physical and mental health
The scientific evidence is increasingly consistent: a diet high in ultra-processed foods is associated with risk of obesity and type 2 diabetesJimeno recalls that, when this pattern starts in childhood, it becomes a hard-to-reverse habit and displaces fruits, vegetables, legumes, nuts, or whole grains.
The impact doesn't stay in the body. A study published in the journal Public Health Nutrition He observed that those who consumed more processed foods They reported more frequently symptoms of mental distress: mild depression, more days with anxiety and a worse perception of well-being, compared to those who rarely used these types of products.
Doctors who speak out on social media have gone so far as to compare the effect of the ultra-processed foods and refined flours Like tobacco decades ago: standardized, mass-consumption products whose damage appears slowly and silently. Regular consumption promotes chronic low-grade inflammation, metabolic alterations, and accelerated cellular aging, in addition to relating to some types of cancer which are being investigated with special interest today.
Added sugar and salt in large quantities, present in many beverages, cookies, snacks, and ready meals, contribute to glucose spikes, insulin resistance, and increased blood pressure. From a public health perspective, The problem is not a one-off whim.but rather daily exposure to highly energetic and unsatisfying products that have become commonplace in breakfasts, lunches and snacks.
Marketing, confusing labels, and normalization from childhood
One of the factors explaining the expansion of ultra-processed foods is the way they are presented. Eye-catching packaging, messages that talk about “energy”, “balance” or “suitable for children” Claims about added vitamins, minerals, or proteins are placed on the front of the product, while the full list of ingredients is relegated to small print and difficult-to-decipher technical terms.
The Spanish Agency for Food Safety and Nutrition (AESAN) warns that many people make purchasing decisions based more on advertising and packaging than on the actual compositionThis is further complicated by the wide variety of names that sugar can have (glucose syrup, dextrose, maltodextrin, etc.), which makes it difficult to identify how much is actually being consumed.
Dietitian and nutritional advisor Alejandro Samper summarizes his recommendation in a simple idea: if a product contains a long list of unrecognizable ingredientsIt's best to leave it on the shelf. He gives the example of some trays of processed meat, in which only a percentage is meat and the rest is starches, added water, stabilizers, and other compounds that the average consumer doesn't identify.
Jimeno warns that the responsibility has been excessively placed on the consumer without providing them with clear tools to make informed decisions. The reality is that Most of the population is unaware of the medium and long-term scope of a diet based on industrial products, even more so when these are promoted as quick and convenient options for the whole family.
In practice, ultra-processed foods have been gaining ground in the infant feedingIn many schools, the breakfasts and lunches that children bring consist mainly of pastries, cookies, sugary juices or salty snacks, foods that are perceived as practical and economical, although at the cost of displacing fruit, simple sandwiches or natural nuts.
Spain makes its move: schools, cafeterias and vending machines
Faced with this scenario, Spanish institutions have begun to react. The debate on the role of ultra-processed foods in the public health and children's nutrition It's already part of the political agenda. The government is working on measures to reduce the presence of energy drinks, sugary sodas, and processed snacks in schools and other public spaces.
In parallel, the authorities are promoting school menus based on fresh foodFruits, vegetables, legumes, fish, lean meats, and whole grains. These initiatives align with the recommendations of the World Health Organization (WHO) and AESAN itself, which emphasize reducing the amount of salt, sugar, and unhealthy fats in children's diets.
Catering companies that manage school cafeterias play a key role. Companies in the sector emphasize that the cafeteria is not just a place to eat, but also a educational space where the consumption of healthy foods is normalizedThe idea is for children to learn to relate naturally to legumes, vegetables and homemade dishes, and not just to packaged products.
Families are the other great pillar. Nutrition professionals who work with parents point to a growing interest in using more fresh produce and to reduce both added sugar and ultra-processed foods. However, these intentions coexist with the reality of tight schedules, limited budgets, and the feeling that cooking daily is incompatible with today's pace of life.
In this context, food education and planning are fundamental: from learning to read basic labels to organizing simple menus with legumes, frozen vegetables, eggs, or good quality preserves, alternatives that allow Cut back on ultra-processed foods without skyrocketing spending.
New Royal Decree: fewer ultra-processed foods in vending machines
One of the most concrete steps in Spain comes from the Ministry of Social Rights, Consumer Affairs and Agenda 2030, which is finalizing a Royal Decree to regulate vending machines in public centers and some private spaces with dependent people or people with special needs.
The future regulation introduces for the first time mandatory nutritional criteria and visibility requirements for what is offered in these machines. Processed products that do not meet certain limits will not be allowed in the most visible places, and priority will be given to options considered healthy.
Among the established requirements, packaged foods may not exceed 200 kilocalories per servingThey must contain less than 35% total fat, zero artificial trans fats, a maximum of 10% added sugars, and no more than 5 grams of sugar per serving. These conditions exclude a large portion of commercially baked goods, many common savory snacks, and sweet treats.
The rules of the game are also changing for hot drinks: Machine coffee will no longer be served with sugar by default.Anyone wishing to sweeten it must add the sugar manually, with a limit of 5 grams per serving, a measure intended to reduce the "invisible" sugar consumed almost without thinking in the workplace and educational environment.
Furthermore, at least 80% of the products from each machine must be healthyThe rest, if they don't meet the criteria, will be relegated to the lower shelves, never at eye level or in positions of greatest visual impact. In addition, free access to drinking water via clearly marked fountains will be required, reinforcing this healthier alternative to soft drinks and sugary beverages.
From the supermarket to the fridge: how to cut down on ultra-processed foods without going crazy
Beyond the rules, real change happens in the shopping cart and the kitchen. Experts agree that it's not about striving for perfection, but about reduce daily consumption of ultra-processed foods and give more space to simple and minimally processed foods.
Some practical recommendations include prioritizing water instead of soft drinksSave pastries and sweets for special occasions, and opt for breakfasts with whole-wheat bread, fruit, natural yogurt, or nuts instead of cookies and sugary cereals. For snacks, fresh fruit, raw, unsalted nuts, or a simple whole-wheat sandwich can replace packaged bars, snacks, and pastries.
Regarding protein, many dietitians advise giving preference to fresh meat, fish, eggs and legumes When compared to sausages, cold cuts, and breaded or stuffed products, choosing trusted butchers or fishmongers can help you avoid products bloated with water, starches, and additives that alter their quality and nutritional value.
Another key point is do not demonize any food in isolationPsychonutrition professionals insist that occasionally and consciously eating something sweet or highly palatable is not a problem. The issue arises when consumption is compulsive, daily, and systematically used to manage emotions, instead of resorting to other coping mechanisms.
On an emotional level, learning to differentiate the physiological hunger from emotional hunger It's an important step. Listening to your body's signals, pausing for a few seconds before snacking automatically, and asking yourself what you really need (rest, company, distraction, stress relief) can help break the craving-guilt-restriction cycle that so many people endure.
The current scenario paints a picture of a society in which the Ultra-processed foods are everywhereFrom the supermarket to the school or the office vending machine, this is also a time when awareness of the risks of processed foods and the need to change course is growing. Public policies that limit their presence in sensitive environments, pressure for clearer labeling, and the collaborative work of healthcare professionals, families, and schools all point in the same direction: to put fresh and minimally processed foods back at the forefront, and relegate ultra-processed foods to a truly occasional role.
