Can You Really Escape Ultra-Processed Food? (And Should You Try?)

In a world where supermarkets are dominated by boxes, bags, and bottles, is it realistic—or even necessary—to avoid ultra-processed food entirely? Chris van Tulleken’s Ultra-Processed People offers a roadmap that’s both honest and hopeful.

First, let go of perfection. The modern food environment is designed to make UPF the default. Instead of aiming for a strict ban, focus on awareness. Start by reading ingredient labels: if you see emulsifiers, stabilizers, or artificial flavors, it’s probably UPF. Try swapping one packaged snack for a piece of fruit, or cooking a simple meal from scratch. Even small changes can help restore your body’s natural appetite signals and improve your well-being.

Van Tulleken’s own experiment—eating 80% UPF for a month—showed that knowledge is power. As he learned more about the science and industry behind UPF, he found himself craving it less. Mindful eating, food diaries, and paying attention to how you feel after meals can help you break the cycle.

Community makes change easier. Join a local food co-op, visit a farmers’ market, or start a cooking group with friends. Shared meals are not only healthier—they’re more enjoyable and sustainable. Policy and advocacy matter too: support efforts for better labeling, advertising restrictions, and school food reform.

Remember, you don’t have to go it alone. Every meal is a chance to choose something nourishing, to learn, and to connect. The journey away from UPF is about progress, not perfection. Start small, stay curious, and celebrate each step.