Ultra Processed Foods (UPF) should be treated more like cigarettes than foods. A new study by researchers at Harvard, the University of Michigan and Duke University noted that UPFs have more in common with cigarettes than with fruits and vegetables and thus require tighter regulation.

Treat Ultra Processed Foods More Like Cigarettes Than Food: What Did The Study Find Out?

Their findings, published on February 3 in the healthcare journal Milbank Quarterly, suggest that both industries have historically engineered products to maximize consumption and potentially drive addiction-like behaviors.

According to the researchers, both cigarettes and ultra-processed foods are developed using similar strategies aimed at influencing reward pathways in the brain. The study suggests manufacturers carefully calibrate ingredients to optimize the “dose” of sugar, fat or salt, ensuring rapid sensory satisfaction that encourages repeated consumption.

The paper draws from addiction science, nutrition research and public health history to highlight these overlaps. The authors concluded that many UPFs demonstrate behavioral and consumption patterns that resemble addictive substances, even if they differ biologically from tobacco.

Professor Ashley Gearhardt, a clinical psychologist at the University of Michigan and one of the study’s authors, said she often hears patients describe their eating patterns in language similar to addiction. She explained that many individuals report intense cravings for products like soda and sugary snacks, acknowledging their health risks but finding it difficult to stop consuming them.

Treat Ultra Processed Foods More Like Cigarettes Than Food: What Are UPFs?

UPFs refer to food products that are heavily industrially manufactured using ingredients rarely found in home kitchens. These often include additives such as emulsifiers, artificial flavors, preservatives and coloring agents. Common examples include sugary soft drinks, packaged snacks, biscuits, instant meals and processed meats.

Unlike minimally processed foods such as fruits or vegetables, UPFs are typically designed for longer shelf life, convenience and enhanced taste appeal.

Read: Ultra-Processed Foods May Add 330 Extra Calories A Day, Study Finds

Treat Ultra Processed Foods More Like Cigarettes Than Food: The Role Of Marketing And “Health Washing”

The researchers also examined marketing strategies used by food companies. They argue that claims such as “low fat” or “sugar free” may create a perception of health benefits while distracting from overall nutritional quality. The study compares this tactic to cigarette advertising in the 1950s, when filters were promoted as safety innovations despite offering limited protection.

The authors believe such marketing can delay regulatory action by creating confusion among consumers and policymakers.

While tobacco is not essential for survival, food is a basic human necessity, making regulation far more complex. However, Professor Gearhardt noted that it should still be possible to distinguish between potentially harmful ultra-processed foods and healthier dietary options, much like alcoholic beverages are regulated differently from other drinks.

The researchers argue that UPFs meet several established criteria used to identify addictive substances, including product designs that may encourage compulsive consumption. Regardless of whether UPFs qualify as addictive in a strict scientific sense, the authors emphasize that their link to rising health problems remains well documented.

The study recommends adopting strategies similar to tobacco control measures, including stricter marketing regulations, industry accountability and structural public health interventions.

However, not all experts fully agree with the comparison. Professor Martin Warren, chief scientific officer at the Quadram Institute, acknowledged parallels but cautioned against drawing direct equivalence between nicotine addiction and UPF consumption. He suggested that it remains unclear whether UPFs are chemically addictive or whether they primarily exploit behavioral preferences and convenience.

Professor Warren also noted that health risks associated with UPFs may partly stem from their replacement of nutrient-rich whole foods.

A Growing Global Concern

Dr Githinji Gitahi, chief executive of Amref Health Africa, warned that the expansion of ultra-processed food markets, especially in regions with weaker regulatory systems, is placing additional strain on public health infrastructure. He emphasized that without stronger government-led interventions, the rising burden of non-communicable diseases could overwhelm healthcare systems.

As research continues to explore the long-term health effects of ultra-processed foods, the debate highlights a larger question: whether modern food environments are shaping consumer choices in ways that demand stronger regulatory oversight.

Recent insights from medical experts show that even people who eat very less can gain weight due muscle mass, stress, and their body’s movement during the day.

Dr Mohit Bhandari, a robotic bariatric and endoscopic weight loss surgeon, founder and director of Mohak Bariatrics and Robotics at Bhandari Hospital Indore notes some people eat whatever they want without gaining weight, while others struggle even with dieting.

The secret lies in the complex interplay of genetics, metabolism, and environmental factors that influence weight management.

This is why are you are putting on weight, according to Dr Bhandari:

1. Metabolism Differences

The speed at which the body burns calories is different for every individual. A slower metabolism means that even consuming small amount of food can lead to gain.

Individuals with high level of physical activity are less likely to be obese as they mean calories quicker.

2. Hormonal And Lifestyle Factors

Hormones like thyroid hormones, cortisol, and play a major role in weight regulation. Stress, lack of sleep and Insulin sensitivity are also factors that lead to fat storage in the body.

3. Loss Of Muscle Mass

Consuming a snack rich in carbohydrate with 10-20 grams of protein before and immediately after strength training sessions further acts as a responsible factor in gaining weight.

4. Gut Health And Digestion

Additionally, it can also trigger inflammation, which interferes with normal metabolism and insulin function, encouraging fat storage.

People are switching from weightlifting and training in the gym to real world strength training.

By strengthening multiple muscle groups at once, it enhances balance, posture, and overall physical efficiency. And one of the best ways to do this is by adopting the farmer's walk

What Is Farmer’s Walk?

Here’s Why Farmer’s Walk Has Gained Popularity:

1. Builds Body strength

Meanwhile, the legs including the quadriceps and hamstrings support the lower body’s endurance.

2. Improves Balance And Posture

Overall, this exercise also regulates spinal and musculoskeletal health.

3. Supports Recovery

It can rebuild strength and stabilize mobility without exceeding tissue healing thresholds.

4. Time Efficient

It can help build strength, improve balance, and boost endurance all at the same time by ensuing coordination among different muscles of the body, making it useful for physical therapy and everyday fitness.

5. Proper Diet and Care It is crucial to fuel your body and make it ready for such a comprehensive exercise.

Proteins such as legumes, tofu and supplements support muscle repair and growth making them an excellent source.

Hydration is the key factor that prevents fatigue and muscle cramps.

Before any extensive workout, warm up thoroughly with light cardio or stretching for about 15-20 minutes.

Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

Chia seeds with water: Simple but limited

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

Why yoghurt changes the game

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Supporting the gut lining and reducing inflammation

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Added protein and healthy fats

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use

Potential protection for colon health

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.