The Illusion of Food: How Predigested Ultra-Processed Foods Trick Your Appetite
Ever wonder why you can never resist that one last potato chip? It turns out that certain ultra-processed foods have a sneaky way of tricking your appetite. Scientists have discovered that these foods undergo a process called “predigestion,” which makes them seem less filling than whole and undigested foods.
Chris van Tulleken, a virology expert and associate professor at University College London, explains this phenomenon as an “illusion of food.” Whether it’s a grain bar, breakfast cereal, ice cream, or confectionery, these ultra-processed foods all start with the same basic ingredients. Producers reduce food crops like corn, wheat, and potatoes to their most basic molecular components, creating what they call “slurries.”
Starch Europe, a European starch industry association, describes the process in a video. The bulk of what is extracted is starch slurry, a milky mixture of starch and water. But it doesn’t stop there – proteins and fibers are also extracted. Nearly half of this starch slurry is used to produce “starch-based sugars and other derivatives” through a process called hydrolysis, which is similar to human digestion.
To transform this base into a variety of foods, producers use industrial machinery to add food coloring, emulsifiers, and artificial flavors. It’s like a culinary shapeshifter, allowing them to create everything from burger buns to grain bars. These predigested foods lack essential nutrients like protein and fiber, which means they bypass the signal that tells us we’re full.
Preventive and lifestyle medicine expert David Katz explains that these foods bypass the stretch receptors in our stomachs that inform us when we’re full. By the time these receptors can send the signal, we’ve already consumed twice as many calories as we need. This is why we can easily polish off bags of candy and still feel hungry.
Unfortunately, avoiding predigested foods is not easy in a country where they’re as American as corn-starch-laden apple pie. Studies have shown that ultra-processed foods make up a staggering 73% of the US food supply. On top of that, the average American adult gets more than 60% of their daily calories from these foods.
The consequences of consuming these predigested foods go beyond just feeling hungry. They make us more susceptible to a range of health problems, including obesity and cancer. It’s crucial to be aware of the illusion these foods create and make an effort to incorporate whole, unprocessed foods into our diets.
So, the next time you reach for that bag of chips or grab a quick snack, remember the illusion of food. Opt for whole, nutritious options that will truly satisfy your appetite and keep you feeling full longer. Your body will thank you for it.
