Yes, Ultra-Processed Foods Are Addictive—Here’s Why Women Over 50 Struggle the Most
Experts reveal simple strategies that can help break the cravings cycle
You know the drill: Eat your leafy greens, drink plenty of water and skip the ultra-processed foods (UPFs). But if avoiding those convenient packaged snacks feels like an impossible challenge, you’re not alone—and there’s actually a scientific reason why. New research reveals that women in their 50s and 60s face the biggest struggle with ultra-processed food cravings. The good news? There are strategies to help you break free.
What are ultra-processed foods?
You’ve probably heard about the downsides of highly-processed foods through social media or in news headlines. But if you’re not totally sure what UPFs are, we have the breakdown.
“Ultra-processed foods are industrial formulations made mostly from refined ingredients like starches, sugars, oils and protein isolates, combined with additives like artificial flavors, colors, emulsifiers and sweeteners,” says Fernando Ovalle Jr., MD, a board-certified plastic surgeon and obesity medicine specialist. “Think of them as products engineered in factories rather than [fresh, whole] foods prepared in kitchens. They contain ingredients you’d never use at home, such as maltodextrin, hydrolyzed proteins and modified starches.”
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Why Gen X is prone to utlra-processed food addiction
A new study in Addiction shows women ages 50-64 are the most likely group to struggle with addiction to ultra-processed foods, with 21 percent meeting the addiction criteria. Experts say one reason may be that during the 1970s and 1980s, when they were teens and young adults, these women were heavily targeted with high-carb, low-fat diet foods that are addictive. This age range overlaps with Generation X women and younger baby boomers, who are now in their 50s and 60s.
Think Diet Coke, Lean Cuisine, Molly McButter and the like. Dr. Ovalle Jr. describes the long-term impact of this diet marketing from food manufacturers as a cycle of unhealthy nutrition habits.
“These women spent decades training their brains to crave these engineered products,” says Dr. Ovalle Jr. “Add in years of yo-yo dieting, which damages metabolism and hormones, plus the current stress of menopause. The study also found that problematic ultra-processed food use was linked to poor mental and physical health and social isolation, which both drive and result from food addiction.”
Why ultra-processed foods are harmful
Leigh Erin Connealy, MD, medical director of the Center for New Medicine, weighed in on a few reasons why consumption of ultra-processed foods can ultimately be harmful.
They increase mortality risk
“A review published in the BMJ in 2024 found that eating more ultra-processed foods is linked to a higher risk of all-cause mortality and has ties to 32 health conditions including heart disease, mental health disorders, type 2 diabetes, cancer and more,” says Dr. Connealy.
They disrupt metabolic health
“Ultra-processed foods have been established as metabolic disrupters, acting to increase fat mass, reduce mitochondrial efficiency, drive insulin resistance and alter growth,” says Dr. Connealy.
Dr. Connealy explains that ultra processed foods hurt our health in several ways, including the types of nutrients they contain, the lack of fiber, exposure to toxins and even their packaging.
They harm your gut health
Another problem with so many added ingredients and preservations found in UPFs? “They reduce the number of beneficial microorganisms in the microbiome and increase pathogenic species,” says Dr. Connealy. That means UPFs can lower your levels of “good” gut bacteria and increase levels of “bad” gut bacteria. And since your gut health is linked to everything from immunity to cardiovascular disease to weight loss, that disruption of good and bad bacteria is a problem “[Ultra-processed foods] also compromise the gut barrier,” Dr. Connealy adds, which can allow toxins from harmful gut bacteria to enter the bloodstream and spread throughout the body.
Ultra-processed foods are just as common today
While we are far from the 1970s and 1980s, diet foods marketed as “healthy”—but still ultra-processed—remain common today. “The packaging got more sophisticated, but the problem is the same,” says Dr. Ovalle Jr. “The pattern is that marketing highlights one good thing while hiding that the product is still engineered to be addictive.”
Not sure what would fall into this category? Dr. Ovalle Jr. says examples of ultra-processed foods include:
- Packaged keto snacks
- Flavored Greek yogurt
- Plant-based meat alternatives
- Microwave meals
- 100-calorie snack packs
- Protein shakes and bars
- Breakfast cereals
- Soft drinks
- Ice cream
How to break free from ultra-processed foods
If you find yourself constantly craving UPFs, take heart: There are a few strategies that make it easier to reach for unprocessed or minimally-processed foods instead. Here’s what our experts recommend:
Challenge your taste buds to try something new
“Real, healthy, nourishing food is delicious, but when you’ve built an addiction to processed foods, this can be difficult to recognize,” says Dr. Connealy. “Try going without processed foods for 30 days, focusing on quality meat, dairy, eggs, fruit, honey and vegetables. Soon you will stop craving the ultra-processed options, as they will no longer taste as good to you.”
Boost your protein and fiber intake
“Aim for 20 to 30 grams lean protein and plenty of fiber at each meal,” says Dr. Ovalle Jr. “These nutrients keep you full longer, stabilize blood sugar and reduce cravings naturally.”
Keep your brain focused
“Plan ahead: it’s easy to resort to processed [and ulra-processed] foods when you’re busy,” says Dr. Connealy. “Keep unprocessed foods readily available in your kitchen, and keep easy options like tinned shellfish, ground beef, [plain] yogurt and cheese with you to prevent cravings. Not every meal has to be fancy.”
Don’t be afraid to ask for help
“Food addiction often comes with depression, poor sleep or chronic stress,” says Dr. Ovalle Jr. “Treating these underlying issues reduces your vulnerability to compulsive eating. Work with providers experienced in obesity medicine and behavioral health.”
Remember: With the right strategies and support, you can retrain your taste buds, nourish your body with real food and feel healthier and more energized than ever.
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