The harsh reality of ultra processed food - with Chris Van Tulleken

We're in a new age of eating, but how is ultra processed food harming our bodies - and the world?

00:00 Why we need to talk about our diets
03:40 We’re part of an experiment we didn’t sign up for
10:05 What is ultra processed food?
12:50 What Donald Trump got right about UPF
14:20 What Diet Coke does to your health
17:53 How ultra processed food is made
23:55 Why does ultra processed food cause obesity?
29:05 Doesn’t exercise burn calories?
35:37 What about willpower and diet?
38:18 What role do stress and genes play?
39:45 How does ultra processed food harm us?
47:33 How UPF affects the planet
50:41 Ultra processed food is addictive
52:25 The food system is financialised
54:28 What are the solutions?

This lecture was filmed at the Ri on 19 September 2023 through the generous support of Digital Science.

The industrialisation and commercialisation of food have transformed our diets, whereby most of our calories now come from an entirely novel set of substances. Ultra Processed Food (UPF) now makes up 60% of the average diet in the UK and USA. It is highly processed, highly addictive, and largely unhealthy.

Join award-winning broadcaster, practising NHS doctor and leading academic Chris van Tulleken as he explores the invention of UPF and its impact on our health and weight – from altering metabolism and appetite to an increased risk of cardiovascular disease and tooth decay.

Chris uncovers the limitations of relying solely on exercise and willpower to combat the health risks of high UPF diets. Drawing on his own experiment of eating an 80% UPF diet for one month he provides solutions for both individuals and policymakers to challenge this unregulated industry.

Chris van Tulleken is an infectious diseases doctor at UCLH and one of the UK’s leading science broadcasters. He has won two BAFTAs for his long-running CBBC series Operation Ouch, co-presented with his twin brother Xand, and hosted numerous programmes across the BBC. Following his BBC One documentary ‘What Are We Feeding Our Kids?’ and the chart-topping podcast ‘A Thorough Examination – Addicted to Food’, Chris has become the UK’s go-to expert on ultra-processed food.

Chris trained at Oxford and has a PhD in molecular virology from University College London, where he is now an Associate Professor. His research focuses on how corporations affect human health, especially in the context of nutrition.

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[debiesubaugher]

My dad, who had an aggressive cancer, when he was going through chemo was told by the oncology department to eat only ultra processed foods so he could digest it. My dad ignored it and just kept eating like always, whole foods from scratch. He was the healthiest looking guy in the treatment center and lived for an additional 10 years.

[limonkapadza]

I live in the UK for my whole adult life. But I grown up in estern Europe in 80s and 90s. We simply have no money for ultra processed food or it even was unavailable in my country. We could have coca cola twice a year. Nestle cereals were sooo expensive. There were no ready meals at all. But we had own veggies and eggs, real milk and meat. Bread from local shop was amazing. And my mum cooked. When I was older I was one time in mcdonalds only because it was something new in my country 😅. Now I am a mother of british children and try to feed kids similar way I was fed. I cook at home from simple ingredients, I bake my own bread. I make simple cakes at home instead of ultra processed sweets. We do not drink fizzy drinks at all. In the results my children are healthy and they even do not like ultra processed food. They do not claim that we don't go to mac. They even didn't eat their easter chocolate given by freinds this easter. They love homemade food. And they love cooking with me or themself. This is the easiest and most pleasure way to keep heathy and in proper weight. I wish everybody in the UK understand it and want to learn for better future. Don't be like US.
Sorry for my english, still learning 😅

[linhdtu]

I have just finished Tulleken's book. it is at first captivating with his scientific explanations of many food experiences in my life but became rather depressing by the end.

i am 70 yrs old now. just 3 days ago i had confirmation of his assertion that UPF is addictive. I bought an "alleged" strudel from the store, went home and ate my usual lunch: a big daily salad, albacore tuna in olive oil sandwich, some yogurt, a banana with a slice of stinky french gruyere. i am now full. but as i brought my dishes to the sink i saw the strudel. i don't need to eat. i actually feel full but i couldn't resist the strudel. i can't remember the last time i had a piece.

so i cut one small slice. i remember besides being sweet as expected, there was no texture. everything just crumbles away. i didn't have to chew, it just melt away. but it left me unsatisfied. i cut a bigger piece and it disappeared just as fast.

52 yrs ago when i first came to Oregon for my college studies i remember eating strudel bought from the supermarket as well. my memory tells me i had to chew, not hard of course, but i just couldn't hold it in my mouth and wait for it to melt away like it does now.
so this stuff feels very addictive and is addictive. right away the whole sheebang goes in the trash in its aluminum container.

oh just like Tulleken said in his book, when i looked up the ingredients lists it has more than 40-50 ingredients listed on it. why ? why not just flour, oil or butter, egg and fruits (apple or rasberry or whatever). i would even take some preservatives. but not 50 ingredients. no way.

[socketlicker]

I was pleasantly surprised that this is more than just a rant about not eating (ultra) processed food. It's also a summary of paradigm shifting developments in nutritional research. Will share with my family.

[trisHa]

After being diagnosed with a gallstone 18 months ago, I completely changed my diet. Lost 5 stone in weight eating proper, clean food, including fats. I haven’t had an attack in over 12 months( I didn’t have surgery ) and feel better than I have in 30 years ! ( 5 stone in weight UK =70lbs= 32kg )

[lenoreleitch]

I particularly liked how he kept using his daughter as reference/example, proving that, no matter what, we are all just human and all susceptible to an almost insurmountable reality. The best we can do is be informed and do what’s in our own best interest if we can - not always easy or even achievable considering the complexity of 21st century life. I read some comments about his book on Amazon and concurred with one reader who observed “if you’re 20, this is an excellent book to read and to live by and if you’re 70 it’s probably too late but good info to share with younger friends & family” (or words to that effect). It is, I fear, too late for me in general but this info will make me more cognizant of trying to keep UPF out of my diet going forward. Dr. van Tulleken is a gifted lecturer - I have the attention span of a gnat but stayed interested (and wide awake, lol) for the entire hour!

[bigisland]

56 and cooked from scratch since 12. My mothers cooking was atrocious. Today I am extremely healthy and fit compared to my age group and walk 10-18km per day. Cooking from scratch makes economical sense too.

[HARRi_UK]

4 months ago I was diagnosed with type 2 Diabetes. My HbA1c (blood glucose) was 73 mmol/mol. Since then I have moved to a mainly wholefoods diet with little processed food and no UPF. I eat many organic things where possible. I eat strictly pumpernickel for bread, no refined carbs, no potatoes, ZERO added sugar and control carb portions to around 50g per meal. I enjoy cheese, fatty natural yoghurt, whole milk and snack on nuts, which keeps my fat intake at a good level. Kimchi, sauerkraut and yoghurt help my microbiome. I have also done a morning workout (exercise bike and weights) 4-5 times a week and have taken 500mg of Metformin twice a day. In 4 months I have lost 17.5Kg/2St 10lbs/38.5lbs and my blood test results today show a HbA1c of 36mmol/mol, which is amazing!

[mikehibbett]

Thank you so much for this. My wife Shivaun would have loved to watch it, and would have completely agreed. She passed away two weeks ago, so I'm sharing with her friends instead. Keep up the fight and public disclosure!

[MikesVegas]

I work for McDonald’s, the bun for your burger, just the bun, has over 20 ingredients. Homemade bread has about 5, 5 ingredients you more than likely have in your kitchen right now, half of the 20 in fast food buns, you probably have never heard of. 😬

[andeegreen]

This is surely one of the most important videos on the internet right now!
As a chef of 25+ years and owner of a BMI of around 40, awaiting surgery, and father to a 6y/o boy, this resonates so strongly.
This message and all further research must be protected and the truth be heard by all.
We must also ensure that Chris VT doesn’t mysteriously disappear!

[toni]

After thirty years I suddenly stopped smoking because I discovered my brother had given up. If he can, so can I. I gave up on the spot and never had another.

[KilgoreTroutAsf]

An important point to bear in mind is that ultraprocessed food is an acquired taste.
If you have ever known the taste of real food it is fairly obvious how bland and soul-less most ultraprocessed food really tastes like, and how their creators attempt to cover that fact with cheap tricks that quickly overwhelm the palate.

[fw]

I am 78 I live on a fixed budget 2 years ago I stopped eating processed food now I only eat the food I make and cook I make in batches and freeze I make my own yoghurt using a heritage culture probiotic I add raw oats to add in the prebiotics I make my own lemon curd to flavour my yoghurt. I grow my own vegetable I batch cook my meals so I always have a meal at hand in the freezer I know I need to have the fridge and the freezer the kitchen etc but because I cook in bulk my fuel costs are lower I have no waste it takes it doesn't take much longer to cook 6 L of chicken and vegetable miso soup than 1or 2 portions. It can be done you may need to reorganise your days but it is well worth the effort

[sandrawright]

Love it, you just keep going until people listen; you are doing a fantastic job; don't let anyone stop you, we are fed up of being conned and fed up of the poverty stricken being denied of decent accessible reasonably priced fruit and veg. I am 66, reasonably well educated and have only just learned what is REAL food and once you eat REAL food you don't want any other (even home made soup is just delicious, nutritious, easy to make and freezable in bulk)

[etcher]

This kind of videos is what makes YouTube worth it. Thank you so much!

[GGoAwayy]

This reminds me when I learned how most orange juice works. It put me off anything but fresh squeezed permanently. Theres a reason why orange juice always tastes consistently the same from each brand, no matter the year or season, and why different brands taste different even if they source oranges from the same growers. The process that lets them store massive quantities of juice also results in deflavored juice. So they hire experts from the perfume industry to concoct flavoring that they add just before they want to package it and sell it. The flavor packs are created from chemicals and molecules from orange peels and seeds and whatever else theyd normally throw away, so that way they can still claim its "100% orange" juice, despite it being frankensteinian zombie juice.

[tdavis]

This is THE BEST talk on nutrition and diet and upf ever! It's so well considered and researched. Very insightful

[Cantimule]

Since COVID happened I've been fortunate enough to be able to work from home most days and this has allowed me to prepare my own food. I wouldn't say it affected my weight at all, but it does feel more satisfying than ready-meals and prefilled sandwiches. I definitely snack a lot less than before. There is no way I could have done this without gaining time back from commutes and being at home during lunch breaks, though.

[aiszzy]

very informative and compassionate, which is a rarity but incredibly refreshing. thanks for sharing it!