Dear Kosterina Family,
We all know ultra-processed foods aren’t the best for us, but how bad are they really? Well, let’s just say they’re not doing us any favors. Ultra-processed snacks—like those bright orange chips, sugary bars, and packaged cookies—are loaded with unhealthy fats (such as seed oils), sugars, and a bunch of artificial ingredients you’d never use in your own kitchen - yuck. They may be convenient, but they come at a cost. Dr. Mark Hyman, a well-known functional medicine expert, has said it plainly: “Ultra-processed foods have hijacked our brains, our hormones, and our metabolism. These types of foods have literally created a vicous cycle of hunger and cravings.”
So, what exactly are ultra-processed foods?
Ultra-processed foods are products that go through multiple industrial processes and contain ingredients not typically found in home kitchens, like artificial food dyes, preservatives, sweeteners (think high fructose corn syrup), the hateful eight seed oils, and stabilizers. These foods are engineered for taste, convenience, and a long shelf life, but they are stripped of their nutritional value along the way. Examples include sugary sodas, chips, instant noodles, packaged cookies, frozen dinners, and fast foods.
What makes them "ultra" processed is that they aren’t just simple, whole ingredients cooked or prepared—they’re often a blend of refined ingredients that have been transformed through various processes and then loaded up with a combination of sugar, fat (including scary trans fats), starch and other chemical additives (often ones that have already been banned in other countries for years).
Why are they so harmful?
In a recent study, scientists determined that ultra-processed food consumption is linked to more than 30 harmful conditions, including obesity, type 2 diabetes, heart disease, anxiety, depression, and death from any cause can lead to weight gain, heart disease, diabetes, and even some cancers. Plus, ultra processed foods can send your blood sugar on a rollercoaster ride, leaving you tired and craving more junk food.
Ultra-processed foods were designed to be addictive and unfortunately, American’s consume more than 57% of their daily calories from ultra processed foods. This is way more than we thought! Dr. Mark Hyman has even said that ultra processed foods are the most dangerous foods for your brain. The addictive food leads to overeating and overeating damages brain neurons in the hypothalamus.
The good news! You don’t have to rely on ultra-processed snacks to satisfy your cravings. There are so many healthy, delicious alternatives that not only taste great but are also packed with nutrients. And one superstar ingredient that keeps popping up is extra virgin olive oil. Olive oil is a true superfood—packed with antioxidants and healthy fats that support everything from your heart to your brain. So, instead of reaching for those ultra-processed snacks, try these simple, olive-oil-based snacks that’ll satisfy your cravings without the downside:
- Olive Oil Popcorn – Pop some organic kernels on the stove and drizzle with extra virgin olive oil. Add a sprinkle of sea salt and your favorite herbs—think rosemary or our new Greektown Spice Blend —for a savory treat that’s light and healthy.
- Crispy Roasted Chickpeas – Toss chickpeas in EVOO and spices (paprika or cumin work great) and roast until crispy. They’re crunchy, filling, and so much better than chips.
- Homemade Bars – Mix oat flour, protein powder, peanut butter, honey, EVOO and few more ingredients. Refrigerate and enjoy! So easy. Check out the recipe for our Copycat Perfect Bars here.
- Snacking Olives Trio - simple and delicious, no mess - made to be enjoyed directly from the jar! Can’t beat that.
Snack Brands that use Olive Oil or No Seed Oils
While we wish it was easy to have every snack come from the home, it just isn’t realistic. Knowing some great options that you can grab when on the go will make snack time easy and stress free.
Boulder Canyon Olive Oil Sea Salt Chips
Siete Grain Free Tortilla Chips
The next time you’re reaching for a snack, skip the ultra-processed stuff. Eating real, whole foods is the foundation of good health. Your body—and taste buds—will thank you.
Peace, Love & EVOO,
Katina and The Kosterina Team
