Hyperpalatable foods are those that hit the ‘sweet spot’ in your mouth and immediately tell your brain to have more, even if you are full. Hyper means excessive and palatable means appetizing, pleasing to the taste buds. So a hyperpalatable food is one that is so tempting it can override your ability to control the amount you eat.
Hyperpalatable Foods In Action
Have you ever been out to eat and ordered dessert even though you were stuffed? Chances are the dessert was hyperpalatable. In nature, food is tasty and worth foraging for but it doesn’t quite have the zing that highly processed foods do. Think about an apple versus apple pie or a carrot versus carrot cake. We all have foods that we have a hard time saying no to. You may have even wondered if you were a sugar addict. There is a reason the saying ‘Bet you can’t eat just one!’ resonates with most of us.
We have personally experienced it so we know it’s true. Brain imaging has shown that these hyperpalatable foods, ones with the right amount of sugar, fat and salt, light up the reward center in our brain. We like it, we want it, and we are motivated to get more!
The Research on Hyperpalatable Foods
Dr. David Kessler, former FDA commissioner, was one of the first to expose how the food industry uses this information to design food that we just can’t resist. Restaurants have hired consultants to redesign menus to entice us to overeat. And we do!
Unfortunately all this eating takes a toll. America has the highest rate of obesity in the world! Yikes. This affects us on many levels. Excess weight is a contributor to high blood pressure, diabetes, cancer, heart disease and premature death. It increases health care costs and causes psychological stress, especially in children and teens.
Many people are turning to gastric surgery for a solution. Gastric surgery results in dramatic weight loss but unfortunately many people regain at least some, if not all, of their weight back. There can be medical complications and nutritional deficiencies from the surgery so it is essential for those patients to follow a life-long supplement protocol.
An interesting and very problematic potential result of gastric surgery is alcoholism. I have seen several clients who were non-drinkers or moderate drinkers who became alcoholics after surgery. Apparently there is a relationship between alcohol addiction and food addiction.
The term food addiction is sometimes seen as a joke and not taken seriously but it can cause pain and suffering to those that have it. In Lisa Kotin’s book ‘My Confection: Odyssey of a Sugar Addict‘, she clearly spells out her struggles with sugar addiction. She is open about the lengths she would go to ‘score’ sugar, not unlike a substance abuser’s drug seeking behavior. Some studies show that the dopamine pathway in the brain is a root cause for addictions, regardless of what a person’s substance of choice is.
Remember the study that indicated that rats love Oreos? I have heard the argument that food can’t be addictive because we have to eat. Well if we think about it for a minute we realize that some of the food items we eat today are barely food and so highly processed they are not part of our natural or original food selection. Certainly the highly processed, chemical laden, artificially manipulated created foods we eat could be and are addictive.
Hence the University of Bordeaux study that found an artificial sweetener (saccharin) was more addictive than cocaine to lab rats. Of course, not everyone is a sugar addict. Some of my clients report that they can’t stop eating savory/salty foods once they get started, while others will overeat anything. And of course, the lucky ones are ‘normies’ who don’t have food-related issues.
One of the main strategies for overcoming food addiction is to avoid hyperpalatable food, at least for a period of time. Couple that with eating regular, balanced meals and your brain and body have a chance to get to a more normalized chemical balance. I find that a bit higher protein intake, plenty of lemon water and low sugar is very helpful in reducing cravings and getting on a better track. And don’t forget exercise. Also, a support group like EDA or OA can be helpful.
Each person recovering from a food addiction may have a different journey so working with a professional that understands addictions, brain chemistry and nutrition is valuable.
In health,
Lisa Licavoli, RD
FAQs on Hyperpalatable Foods
1. What are hyperpalatable foods?
Hyperpalatable foods are foods that are engineered to be highly appealing by combining high levels of sugar, fat, and salt, which can overwhelm the brain’s pleasure centers. These foods are often classified as ultra-processed foods and are designed to be easy to consume and difficult to stop eating.
2. How do hyperpalatable foods affect calorie intake?
Energy-dense foods, such as hyperpalatable options, typically contain high levels of calories in small portions. This makes it easy to consume large amounts without feeling full, leading to an increase in overall calorie intake, which can negatively impact a healthy diet.
3. Why are energy-dense foods so hard to stop eating?
The characteristics of hyperpalatable food, such as their high sugar, fat, and salt content, activate reward systems in the brain, making it difficult to stop eating. Such foods can create a cycle of overeating as the body craves more, due to their addictive-like nature.
4. What role does the food industry play in the production of hyper palatable food?
The food industry designs ultra-processed foods with hyperpalatable characteristics to maximize taste appeal and, ultimately, consumption. By manipulating the food system, companies create products that are highly addictive and can drive higher sales, often at the cost of consumers’ health.
5. How do hyperpalatable foods fit into the US food system?
Hyperpalatable foods are prevalent in the US food system, often produced by the food industry for mass consumption. These foods are marketed as convenient and delicious options, but they can contribute to unhealthy calorie intake and poor dietary habits when consumed in excess.
6. How do energy density and hyperpalatable foods relate?
Energy density refers to the number of calories in a given weight of food. Hyperpalatable foods are typically energy-dense, meaning they pack a lot of calories into small servings. This makes it easy to consume excess calories without realizing it, which can hinder efforts to maintain a healthy diet.
7. How can I stop eating hyperpalatable foods?
To stop eating hyperpalatable foods, consider reducing your intake of ultra-processed options and focusing on whole foods that are less energy-dense. Paying attention to portion sizes, eating mindfully, and understanding the food system’s influence can help break the cycle of overeating these highly processed foods.
8. Are hyperpalatable foods linked to health issues?
Yes, consuming large quantities of energy-dense, hyperpalatable foods can lead to weight gain, obesity, and other health problems such as heart disease and diabetes. The overconsumption of such foods contributes to unhealthy calorie intake, which can disrupt the body’s natural metabolism and hormonal balance.
9. How do hyperpalatable foods influence our diet choices?
Hyperpalatable foods can distort our appetite signals, causing us to crave them more and prioritize their consumption over healthier options. This can lead to poor food choices, creating an imbalance in the food system and making it harder to maintain a healthy diet.
10.What is a food system database?
A food system database is a comprehensive collection of information about the various components of the food system, including production, distribution, and consumption patterns. It may include data on food types, nutritional content, and industry practices, helping researchers and policymakers understand how food choices, including hyperpalatable foods, influence public health and well-being.
11. How can I examine hyperpalatable characteristics in foods?
To examine hyperpalatable characteristics, look for foods that contain high amounts of fat and simple sugars, often in combination with high salt content. These ingredients make foods more addictive and appealing, driving overeating. Paying attention to the ingredient list and nutritional labels can help identify these foods.
12. What is meal energy density, and how does it relate to hyperpalatable foods?
Meal energy density refers to the number of calories per unit of food, typically measured by weight or volume. Hyperpalatable foods tend to have a high meal energy density, meaning they provide a lot of calories in a small amount of food. This can lead to increased energy intake without the satisfaction of a full meal, which can undermine healthy eating practices.
