In this illuminating episode we speak with Dr. Filippa Juul. An epidemiologist and leading researcher on the impact of ultra-processed foods (UPFs) on human health. Together, we unpack what ultra-processed really means, why it's not just about calories or macros, and how these foods are stealthily contributing to the global rise in obesity, chronic illness, and food addiction.

Dr. Juul  is Assistant professor at the School of Public Health at SUNY Downstate Health Sciences University. She earned her PhD in Epidemiology from NYU GPH in 2020, following a MSc in Public Health Nutrition from the Karolinska Institute in Stockholm, Sweden, and a BA in Nutrition and Dietetics from Universidad Autónoma de Madrid in Spain.

Dr. Juul's research focuses on improving cardiometabolic health outcomes at the population level, with a particular interest in the role of ultra-processed foods (UPFs) in diet quality, obesity, and cardiovascular disease. She utilizes large U.S. population studies to examine these associations and is also exploring the biological mechanisms underlying the impact of UPFs on cardiometabolic health. 

Dr. Juul explains the NOVA classification system, dives into recent groundbreaking studies, and offers insights into why UPFs are so difficult to resist—and what we can do about it, both individually and at the policy level.

Key Takeaways 

🧠 It's About the Processing Ultra-processed foods (UPFs) are engineered for convenience and hyper-palatability—not nourishment. Processing changes how the body absorbs and responds to food, often leading to overeating and poor metabolic health.

📚 NOVA System in a Nutshell Group 1: Whole/minimally processed (e.g., fruit, eggs, plain yogurt) Group 2: Cooking ingredients (e.g., oil, sugar, salt) Group 3: Processed foods (e.g., canned veggies, artisanal cheese) Group 4: Ultra-processed (e.g., nuggets, soda, protein bars)

🍟 Why We Overeat UPFs Soft, fast-eating textures bypass satiety signals High energy density = more calories, less fullness Hyper-palatable combos (fat + sugar/salt) trigger cravings Rapid absorption causes blood sugar spikes and crashes

🧬 Health Risks & Mechanisms Linked to inflammation, gut imbalance, and poor glycemic control Some additives may be harmful or addictive Genetic factors may influence vulnerability to UPF addiction

🚸 Policy & Public Health UPFs make up 60–70% of the modern diet Strong links to obesity, heart disease, diabetes, and poor mental health Regulation on marketing, school meals, and additives is critical Teaching cooking skills and nutrition literacy is essential

❤️ Rethinking Nourishment Nourishment means satisfying, whole-food meals—not restriction True recovery is about reclaiming joy, not giving up pleasure

💬 Quotes: “We regulate food by volume, not calories—and UPFs pack a punch.” “Nourishment is key to living a healthy, happy life.” “UPFs don’t just harm—they replace what heals: real food and connection.”

📣 To Policymakers: The obesity crisis is urgent. Make whole, nourishing foods affordable and accessible. Regulate what’s sold and marketed—especially to children.

Follow Dr. Juuls Research: https://www.researchgate.net/scientific-contributions/Filippa-Juul-2070176684/publications/3

The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.