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It’s not food. It’s an industrially produced edible substance.
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Chris van Tulleken (Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food… and Why Can't We Stop?)
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At present around 80 per cent of the world’s farmland is used to graze animals or to produce crops to feed to animals. The combined weight of animals bred for food is now ten times the combined weight of all wild mammals and birds put together.27, 28
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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The food security that many of us enjoy is the product of a system of production that has kept costs low by destroying wild land and not paying for the costs of atmospheric carbon. These approaches will, ironically, create huge food insecurity. This is happening already around the globe, but nowhere more directly than in the areas of the Amazon that have been deforested to grow soy.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Another existential threat to human life caused by UPF but not mentioned on the packaging is antibiotic resistance.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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UPF has a long, formal scientific definition, but it can be boiled down to this: if it’s wrapped in plastic and has at least one ingredient that you wouldn’t usually find in a standard home kitchen, it’s UPF.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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We might think of flavour as frivolous, but there’s a school of thought that says artificial flavouring is the problem when it comes to obesity and overconsumption. Since I did my diet, it’s the word ‘flavouring’ that I avoid more than any other in food. Flavourings signal that something is UPF, and the need for flavouring tells us a lot about some of the ways UPF does us harm.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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The word ‘sustainable’ has no formal meaning with any independent body. Sustainability criteria are largely set by industry and, in general, the designation just means that a farm growing it can’t clear new forest.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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The British Nutrition Foundation is funded by almost every food company you can think of, including Coca-Cola, Nestlé, Mondelēz, PepsiCo, Mars, Danone, Kerry and Cargill.38
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Each year, globally, Coca-Cola produces 3 million tonnes of plastic waste, and we know that almost none of this is recycled.60 A staggering 91 per cent of all the plastic waste ever produced has not been recycled and has either been burned, put into landfill or is simply in the environment.61
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Sugar and salt are the two greatest food additives in terms of driving appetite, which is why they are nearly universal in UPF, whether it’s beans or pizza. So, high sugar content is one of the properties of UPF that drives weight gain.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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But the main reason that I don’t think we can reformulate UPF to make it better for us is that it is designed to be purchased and consumed in the largest possible quantities. And a food that is consumed less will never sell as well as a food that’s consumed more.*
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Removing industry from the table will require a cultural shift before any shift in legislation. It will gradually become shameful for activists to work with the UPF industry as the understanding spreads that the companies are as responsible for diet-related disease as the tobacco industry is for smoking-related disease.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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None of the UPF snacks and discretionary products are necessary for human diet, meaning that many of the environmental impacts could be avoided.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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The third external cost that I want to touch on is how UPF harms the environment through production and use of plastic.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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sugar (including honey) can harm the body, not because it increases your insulin levels, but because it rots your teeth and makes you eat more food.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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And the nature of UPF means that the manufacturing process typically cannot allow for concern for the environment or high standards of animal care. It encourages excess consumption of food and necessarily diminishes our knowledge about its origins. If you buy fresh beef or chicken, it will often say on the pack grass-fed’ or ‘corn-fed’. People often want to know which farm it came from. But very few people ask about what the chicken in their prepacked UPF sandwich was fed on, although this is, it turns out, an important question to ask.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Contrary to the messaging many of us are getting today, a hearty steak as part of your diet is better for you than ultra-processed plant-based foods such as Twinkies, Lucky Charms, and Impossible Burgers.
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Gabrielle Lyon (Forever Strong: A New, Science-Based Strategy for Aging Well)
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key reason why we are chronically consuming far too much food energy is because of the wide accessibility of ultra-processed, industrially manufactured foods, which impair our body’s self-regulatory satiety mechanisms and directly trigger hunger and cravings. These ultra-processed industrial foods are chemically engineered to be addictive and make up nearly 70 percent of calories that people in the United States consume today.
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Casey Means (Good Energy: The Surprising Connection Between Metabolism and Limitless Health)
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In pursuit of making this quantity of food, agribusinesses have invested in a handful of high-yield crops and products,¶ typically grown or produced on land that should be tropical forest, using agrochemical inputs – fertilisers, pesticides, herbicides, and lots and lots of fossil fuel of course. Supported by government subsidies, this approach has led to a global glut of commodity crop production, and declining food diversity.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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For these commodity crops to be profitable, they need to be turned into something, and there are two options (or three, if you count biofuel): ‘You can force the crops through a factory-farmed animal to produce meat, or process them into an aggressively marketed UPF.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Inland rain requires trees. Rain clouds on their own cannot travel more than 400km from the sea, so rain in the centre of a continent – the very rain that creates the central forest of the Amazon for example – requires continuous forest to the coast. Around half the rain that falls on the Amazon comes from its trees. As every school geography student knows, water evaporates from the sea, then falls as rain on coastal forest. Those trees ‘breathe out’ water vapour, which creates new clouds that travel further inland in so-called ‘flying rivers’. Crucially, this is how water reaches the soy and corn plantations in central and western Brazil. Once you destroy the forest you get less rain. A 2019 study showed that the rainy season in the state of Mato Grosso had become a month shorter in a decade,41, 42 and many of the major soy farms in Brazil are now suffering from the very drought that they have caused.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Some people think that UPF is just lousy food in terms of nutrition and that it’s eaten by people who eat generally poor diets. But when you correct for all that, the effects on death and depression and weight and heart attacks remain the same.’ It is the ultra-processing, not the nutritional content, that’s the problem.
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Chris van Tulleken (Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food… and Why Can't We Stop?)
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On the grey, tinned, ultra-processed diet, people ate an average of 500 calories more per day than those on the unprocessed diet, and they gained weight in line with that. Perhaps even more surprisingly, participants actually lost weight when they were on the unprocessed diet, even though they could eat as much of it as they liked.
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Chris van Tulleken (Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food… and Why Can't We Stop?)
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This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Factory farming and UPFs are two sides of the same industrial food coin,’ Percival said. ‘And then, of course, lots (though not all) of that factory farmed meat is subsequently turned into UPF.’ The result of this is that, of the thousands of different strains of plants and breeds of animals that have been cultivated since the birth of agriculture, just twelve plants and five animals now make up 75 per cent of all the food eaten or thrown away on earth.14-17
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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So dominant is soy as industrial animal feed that the average person in the UK or Europe consumes approximately 61kg of soy per year, largely in the form of animal products such as chicken, pork, salmon, cheese, milk and eggs.36 Only 20–30 per cent of imported soy is ‘certified sustainable’ (and we have already discussed how little that means). So, if you live in the UK, there is a tennis court of land producing soy in the tropics just for you, and most of it comes from places like Brazil and Argentina where ecosystems that affect global climate are being destroyed.**
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Despite these trends, our culture pushes a Bad Energy world onto kids who cannot protect themselves. Our culture has normalized giving one-year-olds packaged, ultra-processed foods like cake, Goldfish, rice puffs, juice, and french fries. We slather toxic, artificially scented lotions and shampoos all over their tiny bodies as soon as their first hospital bath. We damage their livers and antioxidant capacity with too much acetaminophen (Tylenol) at the first sign of fussiness or a cold. We blast their microbiomes with heavy-duty antibiotics at the first sign of a possible ear infection. And we interrupt their sleep for unconscionably early school times, then force them to sit at desks in school for six or more hours a day. We create terror and chronic stress in their bodies from social media and overall media exposure. The world kids live in is inflammatory and metabolically disastrous unless parents staunchly go against the tide of “normal” American culture. The irony is that so many parents wish that parenting were easier—fewer infections, less colic, easier behavioral patterns—without thinking through the lens of energy production in their children’s bodies. We can do so much to make our lives and our kids’ lives easier by controlling the controllable.
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Casey Means (Good Energy: The Surprising Connection Between Metabolism and Limitless Health)
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The second is that our food is being transported over large distances, causing degradation and damage to nutrients. The average distance that produce travels from farm to plate in the United States is approximately fifteen hundred miles. During this journey, some fruits and vegetables can lose up to 77 percent of their vitamin C content, a critical micronutrient for ATP production in the mitochondria and antioxidant activity in the cell. You may have thought that “eating local” or shopping from farmers’ markets is frivolous, but it is actually a critical step to ensure you are getting maximal helpful molecular information in the bites you take to build and instruct your body. The third is that most of our U.S. calorie consumption is ultra-processed foods, stripped of their nutrition. About 60 percent or more of the calories adults in the nation consume is ultra-processed garbage. You’re looking at just a fraction of that seventy tons meeting the cells’ functional needs. No
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Casey Means (Good Energy: The Surprising Connection Between Metabolism and Limitless Health)
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By current estimates, at least 50 per cent of North Americans do not consume the daily recommended amounts of magnesium.
Changes in farming practices over the years are partly to blame. The magnesium content of vegetables, a rich source of the mineral, has declined by 80 to 90 per cent over the last hundred years. As far back as the 1930s, the alarm was being raised about the growing scarcity of magnesium and other minerals in food.
The alarming fact is that foods (fruits, vegetables and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us - no matter how much of them we eat. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health because his stomach isn't big enough to hold them.
The processing of food further depletes already scare magnesium, and ultra-processed foods that make up such a high proportion of modern diets in North America are seriously lacking in magnesium. To add to the problem, the mineral is depleted by many widely used prescription medications.
But a major factor impacting magnesium status is the significant and rapid loss of the mineral from the body due to stress. All types of stress - workplace stress, exam stress, emotional stress, exposure to excessive noise, the stress of extreme physical activity or chronic pain, the stress of fighting infections - are known to be a serious drain on magnesium resources.
The interaction of magnesium with stress works in two ways: while stress depletes magnesium, the deficiency itself increases anxiety and enhances uncontrolled hormonal response to stress. This creates a vicious feedback loop whereby stress depletes magnesium, but the ensuing magnesium deficiency further exacerbates stress.
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Aileen Burford-Mason (The War Against Viruses: How the Science of Optimal Nutrition Can Help You Win)
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The delusion is the idea that we can eat according to numbers rather than appetite.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Factory farming and UPFs are two sides of the same industrial food coin,’ Percival said. ‘And then, of course, lots (though not all) of that factory farmed meat is subsequently turned into UPF.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Inland rain requires trees. Rain clouds on their own cannot travel more than 400km from the sea, so rain in the centre of a continent – the very rain that creates the central forest of the Amazon for example – requires continuous forest to the coast. Around half the rain that falls on the Amazon comes from its trees. As every school geography student knows, water evaporates from the sea, then falls as rain on coastal forest. Those trees ‘breathe out’ water vapour, which creates new clouds that travel further inland in so-called ‘flying rivers’. Crucially, this is how water reaches the soy and corn plantations in central and western Brazil. Once you destroy the forest you get less rain. A 2019 study showed that the rainy season in the state of Mato Grosso had become a month shorter in a decade,41, 42 and many of the major soy farms in Brazil are now suffering from the very drought that they have caused. Diverting rivers is not going to be possible, because the river water comes from rain.43 Hotter temperatures and droughts mean the southeastern Amazon has become a source of carbon dioxide rather than a carbon sink, and by some estimates the Amazon now produces more carbon than it stores.44, 45 So, the single greatest threat to Brazilian agribusiness is ... Brazilian agribusiness.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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With agroecological approaches, we could increase food quality and diversity while reducing all those external costs of ill health and climate change. It may be a fantasy to assume it would fix all problems, and it would almost certainly present new challenges, but they would be nothing compared with the consequences of not changing the food system.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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There are two main policy ideas that come out of the story of formula marketing that inform how we should consider the regulation of NOVA class 4 foods. First, the people who make policy and inform policy should not take money directly or indirectly from the food industry. Second, the best way to increase rights and freedoms is to restrict marketing.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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This means those who seek to limit the harms of these companies must have an adversarial relationship with them. It doesn’t mean that the food industry is inherently immoral or that policymakers shouldn’t talk to industry. But I think it does mean that no one should take money.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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You may think of policy as being written by politicians,’ Crawley explained, ‘but the specifics are frequently hammered out by special interest groups – specifically charities and NGOs and professional groups representing health professionals.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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A similar situation exists in the USA, where the Academy of Nutrition and Dietetics, which trains dietitians and helps to shape national food policy, was found to have extensive relationships with the food industry.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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A report in the peer-reviewed journal Public Health Nutrition showed that the organisation accepted more than $4 million from food companies and industry associations, including Coca-Cola, PepsiCo, Nestlé, Hershey, Kellogg’s and Conagra.39 And this was just between 2011 and 2017. In addition, they had significant equity in UPF companies including more than a million dollars of stocks in PepsiCo, Nestlé and J.M. Smucker.40 Meanwhile, back across the Atlantic, Diabetes UK lists Boots, Tesco and Abbott as corporate partners.41 Cancer Research UK is funded by Compass, Roadchef, Slimming World, Tesco and Warburtons.42 The British Heart Foundation takes money from Tesco.43 The British Dietetic Association has Abbott, Danone and Quorn as its current strategic partners, with other food companies as supporters.44 The
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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It is so, so normal to work with and take funding from industry, that many of these groups may not be fully aware of how working with companies that make and sell UPF allows for ‘healthwashing’ of the brand. It’s a great opportunity for the company to get publicity for weak promises and delaying tactics as they fight for ‘voluntary’ measures to challenge what they do.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Of course, you can’t design national food policy without speaking to industry. But you can make sure that none of the people who write and develop the policy take money from the industry they seek to regulate. The relationship cannot be one of partnership.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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In 2016, Chile implemented a set of policies that put marketing restrictions and mandatory black octagonal labels on foods and drinks high in energy, sugar, sodium and saturated fat. These foods were also banned in schools and heavily taxed.46 These policies banned treats from Kinder Surprise eggs and removed cartoon animals, including Tony the Tiger and Cheetos’ Chester Cheetah, from packaging. PepsiCo, the maker of Cheetos, and Kellogg’s, producer of Frosted Flakes (known in the UK as Frosties), have gone to court, arguing that the regulations infringe on their intellectual property, but at the time of writing Tony and Chester are not on the packs.‡
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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It was a masterclass in the technical side of policy making, developed in consultation with the public and then tested and trialled. All the participants in lay group meetings wanted clear labelling. The
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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labelling has had a huge impact, with decreases in food purchases and, perhaps most significantly, research showing that the regulation made children ask their parents not to buy the products.48
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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The impact of the current food system is not sustainable for the next few decades – let alone the next few millennia. The environmental cost is so immense that, even if we stopped all fossil-fuel emissions, emissions from the global food system alone will take us well beyond the fatal 1.5°C rise in temperature by 2100.12 And, while there will always be an environmental impact from farming and processing food for 8 billion people, UPF is a particular driver of carbon emissions and environmental destruction.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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There are ways of farming beef and chicken that may even help to sequester carbon, and many agroecological systems that farm without chemical inputs and in which grazing and browsing animals help to build soil health and natural capital in a way that supports the local and global ecosystem. But it’s doubtful that these methods can produce enough meat to match our current and growing appetite.# If we keep eating more meat, it will require the destruction of more tropical forest, which in turn will drive pandemic disease and climate change.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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On the present course, global meat production is set to almost double in the next 30 years, and we’re going to need an area the size of Europe to produce the soy and maize to feed the animals on.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Many UPF products contain ingredients from four or five continents. Your lasagne or ice cream may have palm oil from Asia, cocoa from Africa, soy from South America, wheat from the USA, flavouring from Europe and so on. Many of these ingredients will be shipped more than once – from a farm in South America to a processing plant in Europe, then to a secondary processing and packaging plant in another part of Europe, then to consumers, who might be back in South America right next to the farm.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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We could at least imagine a system arranged around agroecological farming and the consumption of a diverse range of fresh and minimally processed whole foods.47 Such a system would promote biodiversity and has the capacity to produce enough healthy food for a growing population on a lower land footprint than today with massive climate benefits. We would need to eat significantly less meat, but the modelling is clear that it is possible.48-53
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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We could at least imagine a system arranged around agroecological farming and the consumption of a diverse range of fresh and minimally processed whole foods.47 Such a system would promote biodiversity and has the capacity to produce enough healthy food for a growing population on a lower land footprint than today with massive climate benefits. We would need to eat significantly less meat, but the modelling is clear that it is possible.48-53 With this new, organic farming system, fresh and minimally processed whole foods would be more abundant and possibly cheaper. But such a system wouldn’t favour the monocultures required for UPF that do so much damage. By fixing the agricultural system so that it becomes sustainable, the production costs of whole foods should fall (without the requirement for fossil-fuel-based agrochemical inputs) – and those of UPF would rise.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Farmers receive, on average, 27 per cent of consumer expenditure on foods consumed at home and a far lower percentage of food consumed away from home.1
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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antibiotics have become a routine part of animal care, and the microbes in the animals’ guts become resistant to them. We have been worrying about family doctors ‘overprescribing’, or giving antibiotics for viral infections (when they’re needed only for bacterial infections) for a long time. But this accounts for a trivially small amount of antibiotic use.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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I worry that these arguments are unlikely to bring about real change, because the response from industry is to do yet more processing.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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They do this already: if emulsifiers damage the microbiome, let’s add some probiotics. If the food’s too soft, add more gum. If it’s too dense in energy, add artificial sweeteners. Their solution to ultraprocessing is hyper-processing, also known as reformulation.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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reformulation won’t work for two reasons. First, many of the ultra-processed products that are currently causing diet-related disease globally have already been reformulated.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Almost everything you eat has been reformulated, but the plans are still getting bigger.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Plowman thinks that it’s very hard for companies to tackle the public health issue on their own. ‘It would be very difficult for one company to say: “We’re going to take this on,”’ he explained. ‘No one company is that big. It would cost them too much and won’t ultimately make a difference. The rules of the road have to be set by governments. And in the end, business is really good at reacting to that. Remember the sugar tax that was introduced in the UK in 2018 on the soft drinks industry – that has resulted in a massive reduction in sugar consumed in soft drinks.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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It is the ultra-processing, not the nutritional content, that’s the problem.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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A calorie was a calorie, regardless of whether it came from carbs or fat.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)
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Most UPF is not food, Chris. It’s an industrially produced edible substance.
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Chris van Tulleken (Ultra-Processed People: Why We Can't Stop Eating Food That Isn't Food)