Too Much Processed Foods? What Malaysians Need to Know About Their Diets

Is processed junk food as addictive as nicotine?

A recent controversial scientific study says that this is possible. International researchers in this new scientific analysis estimate that 14% of adults may be addicted to ultra-processed foods. They also theorise that ultra-processed foods may share the same scientific characteristics that led to the classification of nicotine as an addictive substance, based on an earlier study published in 2022^[1].

The two American scientists behind this earlier research, in partnership with other scientists based in the United States, Brazil and Spain, reiterate that “identifying some foods as addictive could shift attitudes [and] stimulate research”.

There is converging and consistent support for the validity and clinical relevance of food addiction. By acknowledging that certain types of processed foods have the properties of addictive substances, we may be able to help improve global health. – Dr Ashley Gearhardt, University of Michigan psychology professor^[1]

Of course, it doesn’t take a genius to realise that junk food is not good for your health. And for better or for worse, we Malaysians love our junk food.

It is time you learn more about what eating too much ultra-processed junk food can do to you.

Food For Thought

Ultra-processed fast and junk foods have dominated the modern diet across the world. And Malaysia is certainly no exception.

Even before the pandemic, 87% of Malaysians were dining out in places like fast food joints, street food stalls, diners and cafes. And we even continued to patronise them when the nation was struck by Covid-19. According to a Rakuten Insight survey, 76% of Malaysians were ordering fast food daily via food delivery apps^[2].

In my opinion, I think most people enjoy eating fast food as they are flavourful, usually inexpensive and convenient to the public. In fact, they are easily available in dine-in restaurants, by drive-thru, and delivery. – Darsheka Wanithasan, nutritionist^[2]

In our modern world, a lot of people treat food not only as fuel for the body and brain but also, and sometimes more so, an important part of their social life, particularly in the pandemic when isolation SOPs have forced everybody online. And posting pictures on social media of the pretty food you are about to eat and gathering hundreds of likes, is often a greater priority to many people than consuming healthy food.

People are always looking for what’s new and what can be shared on social media, but a lot of these foods are usually poor in nutrients and high in sugar and fats. – Dr Feisul Idzwan Mustapha, deputy director of non-communicable disease at the health ministry^[3]

Indeed, recent years have seen boba milk tea rise in popularity as well as unusual, instagrammable fad foods such as puttu cheese—steamed cylinders of ground rice with a palm sugar filling, cheese-coated goreng pisang, and Maggi goreng instant noodles with cheese buzzing on social media^[3].

Calorie-wise, one glass (500 ml) of boba tea has 300 to 500 kilocalories (kcal). Each serving of rice contains 75 kcal, so (total calories in) one glass of boba tea is equivalent to five servings of rice. As for cheese pisang goreng, each one has 190 kcal. Just imagine the sugar content of these ‘viral’ food items. – Dr Feisul Idzwan Mustapha, deputy director of Non-Communicable Diseases (NCDs) at the Disease Control Division, Ministry of Health^[4]

According to Yeo Pei Sien, a dietician from Kuala Lumpur Hospital, the food and beverage (F&B) industry is all too willing to cater to these trends by continually concocting new recipes designed to sate our taste buds rather than keep us healthy. That makes sense for their bottom line as unhealthy food is usually easier to produce and more profitable than healthier alternatives, she said^[3].

Of course, for many people, eating processed meals is a matter of survival rather than just a social media fad. For many households in the Bottom 40% (B40), processed foods are simply cheaper, more convenient and overall tastier than healthier alternatives. Adding to the problem is that when they find themselves strapped for cash, B40 households will drop fresh foods such as fruits and vegetables from their expenditures and replace them with cheaper substitutes such as canned foods to fill their stomachs quickly while also sustaining them through the price hikes^[5].

Whether they live in cities or rural areas, parents in the B40 group are bound to focus on their survival rather than the nutritional quality of the food they eat. Their main source of carbohydrates is rice while they get their protein from chicken. Consuming vegetables and fruits, the prices of which have gone up is not a priority for them. – Prof Dr Ruzita Abd Talib, Universiti Kebangsaan Malaysia^[6]

Speaking of sugar, we Malaysians seriously have to reconsider our sweet tooth. According to the Malaysian Adult Nutrition Survey (MANS) 2002/2003, the average adult in Malaysia consumes 7 teaspoons of sugar a day. The average sugar intake comprises 4 teaspoons of table sugar (16.74 grams) and 3 teaspoons of sweetened condensed milk (19.13 grams) added into beverages^[8].

The average intake is about 50 grams of sugar a day but Malaysians consume 125gm daily. That is about two-and-a-half times more than the norm. – Dr Chua Soi Lek, Health Minister^[9]

Good For Our Taste Buds, Bad For Our Bodies

All this junk food has caused more than a few health problems among Malaysians.

Even before the pandemic struck, Malaysia was already suffering from malnutrition problems such as obesity, wasting and anaemia. These health issues are especially prevalent among children; data from the Institute for Public Health (IPH) shows that stunting among under five years was higher than the average rate in other upper-middle-income countries, and it continued to increase from 17.7% in 2015 to 21.8% in 2019)^[10].

Fast food or processed food can most definitely be detrimental to our health in the long run especially when taken too frequently. As they are generally higher in calories, taking too much can result in weight gain. In addition to that, they are also usually high in saturated fats, refined carbohydrates and sodium, which can typically cause other non-communicable diseases (NCD) such as hypercholesterolemia, diabetes and hypertension. – Darsheka Wanithasan, nutritionist^[2]

Our love for sugar, in particular, is leading to higher incidences of diabetes.

Senior consultant endocrinologist Prof Dr Chan Siew Pheng says that while high sugar consumption does not directly cause diabetes, high sugar intake leading to weight gain can increase the risk of contracting Type 2 diabetes.

Many other factors including your overall diet with excess food intake that results in weight gain, lifestyle and genetics also impact your risk of developing diabetes. This is a common misunderstanding Malaysians have towards sugar and diabetes. – Prof Dr Chan Siew Pheng, senior consultant endocrinologist^[11]

Speaking of weight gain, childhood obesity in the county is also seeing a rise. The National Health and Morbidity Survey (NHMS) 2019 showed that the obesity and overweight prevalence rates among children from B40 families stood at 15.6% and 15.4% respectively, roughly equivalent to the rates among urban children which stood at 15.3% and 15.4% respectively^[12].

A 2014 study even dubbed Malaysia as the fattest nation in Asia, with the second highest child obesity rate among children in ASEAN aged 5 to 19 years, with 7.1% of children under the age of 5 being overweight^[13].

Besides diabetes and obesity, processed junk foods can also increase our susceptibility towards other NCDs such as heart problems^[4].

Basically, the higher the intake of added sugar, the higher the risk for heart disease. – Dr Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health^[14]

How We Can Become Addicted To Junk Food

As mentioned in the intro to this article, researchers in a recent study have found that certain types of foods have properties that can render them addictive.

The two American scientists behind the earlier 2022 study that inspired this one reiterate that “identifying some foods as addictive could shift attitudes [and] stimulate research”.

Virginia Tech’s Fralin Biomedical Research Institute assistant professor Dr Alexandra DiFeliceantonio added that foods with high levels of both carbohydrates and fats have a chance to increase their “addictive potential”.

Many ultra-processed foods have higher levels of both [carbohydrates and fats]. That combination has a different effect on the brain. – Dr Alexandra DiFeliceantonio, assistant professor, Fralin Biomedical Research Institute, Virginia Tech^[1]

Published in Food For Thought, a special edition of The BMJ, the paper reports the findings of an analysis of 281 studies carried out in 36 different countries. This led the researchers to estimate that ultra-processed food addiction may occur in 14% of adults and 12% of children^[1].

Given how prevalent these foods are – they make up 58% of calories consumed in the US – there is so much we don’t know. Behaviours around ultra-processed food, which are high in refined carbohydrates and added fats, may meet the criteria for diagnosis of substance use disorder in some people. Those behaviours include less control over intake, intense cravings, symptoms of withdrawal, and continued use despite such consequences as obesity, binge-eating disorder, poorer physical and mental health, and lower quality of life. – Dr Alexandra DiFeliceantonio, assistant professor, Fralin Biomedical Research Institute, Virginia Tech^[1]

In fact, eating unhealthy foods may even reduce your ability to control your food consumption according to a 2020 study. Research by Richard Stevenson of Macquarie University in Australia found that an unhealthy diet influences the hippocampus to increase the desire for more food, even if you’re already full^[15].

Other research found that a diet of processed and ultra-processed meals has even been linked to mental ailments such as depression. It was found that people who ate large amounts of ultra-processed foods were more likely to report symptoms of poor mental health compared with those who ate less.

We found that individuals who consume higher amounts of ultra-processed food also report more undesirable mental health symptoms such as anxiety and symptoms associated with mild depression. For example, diets high in ultra-processed foods often lack essential nutrients and are high in added sugars, both of which have been found to be associated with adverse mental health symptoms. – Dr Eric M Hecht et al., researchers at Florida Atlantic University^[16]

In other words, eating too much junk food is bad for both our bodies and minds.

How To Curb Our Junk Food Addictions

Sometimes we all like to indulge in a little treat. But we also take care not to let our junk food cravings become a full-on addiction.

Healthline has a few ways that can help you curb your cravings for junk food^[17]:

1. Drink water: Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away because your body is actually just thirsty.
2. Eat more protein: Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings and helps you feel full and satisfied for longer.
3. Distance yourself from the craving: When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
4. Plan your meals: If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty and will become less tempted and less likely to experience cravings.
5. Avoid getting extremely hungry: Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand. Having a healthy appetite and avoiding long periods without meals may help you avoid cravings.
6. Fight stress: Having too much stress can lead you to stress eat, resulting in cravings. Try to minimise stress in your environment by planning ahead, meditating and generally slowing down.
7. Get enough sleep: Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations and may lead to poor appetite regulation and strong cravings.
8. Eat proper meals: Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs, and you won’t get extremely hungry right after eating. And if you feel like having a snack in between meals, try something healthy like fruit or unsalted nuts.
9. Don’t go to the supermarket hungry: Grocery stores are probably the worst places to be when you are hungry or have cravings. First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest foods at eye level. So next time you go shopping, make sure it’s not on an empty stomach.
10. Practise mindful eating: Mindful eating is about practising mindfulness, a type of meditation, in relation to foods and eating. It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations and helps you distinguish between actual hunger and cravings much better.

We must also look out for our children and make sure they are eating healthy^[18]:

#1: Leave a good impression

Children tend to pick up habits from their parents, so it is important for parents to demonstrate love and appreciation for themselves and others. If you’re eating healthily, your children will be more likely to eat healthy foods, so try preparing more nutritious and well-balanced meals at home so that you and your child are eating more healthily. It is also good to teach children to only eat when they are hungry and to stop when they are full.

#2: Be aware of abnormal eating patterns

Here are some common red flags that people with eating disorders share, which could help you take appropriate measures early:

• skipping meals or making excuses to not eat;
• taking part in vigorous, extreme exercise for long hours daily;
• withdrawing from social activities;
• self-body shaming or always talking about wanting to be thin;
• use of dietary supplements or laxatives;
• looking pale and always being tired due to malnutrition;
• leaving during meals to use the toilet;
• repeatedly indulging in large amounts of sweets or high fat food;
• and consuming more food in a meal or snack than is considered normal.

If your children display any of the above, talk to them and express your concern. Be non-judgmental and offer them a listening ear; it is important that they feel heard and seen.

You might also want to refer to your family doctor for professional help.

#3: Avoid commenting on physical changes

Try not to make direct comments about your children’s appearance. Instead of pointing out that they have put on weight, incorporate nutritious ingredients in their meals, and plan more outdoor activities to get them moving.

This way, you not only protect them from being triggered and hurt their self-esteem, but you also introduce them to a healthy lifestyle. Educate your children that what matters most is who they are on the inside, rather than how others perceive them or the way they look.

#4: Nurture healthy coping mechanisms

Research shows that children with higher levels of stress hormones are less healthy physically and tend to put on more weight from binge eating, making them more vulnerable to eating disorders.

As such, parents should help their children cope with their stress through positive outlets such as getting adequate sleep, listening to music, or practising meditation, rather than turning to food for comfort.

Dealing with an eating disorder or food addiction is not an easy process, and it takes time and effort to truly take a step in the right direction. Often, the best way to deal with an addiction is to nip the problem in the bud to prevent further consequences.

Remember, fast food and junk food are fine as treats but don’t make them your entire diet.

Explore our sources:

1. AFP Relaxnews. (2023). When eating is as addictive as smoking. The Star. Link.
2. J. Tan. (2022). Deliciously dangerous. The Sun Daily. Link.
3. S. Selan. (2021). Weaning people off tasty junk food onto bland healthy diets is no piece of cake. Malaysia Now. Link.
4. Bernama. (2021). Bad eating habits linked to higher diabetes rates among young Malaysians: Expert. The Sun Daily. Link.
5. S. Chua. (2021). Daily meals a struggle for B40 families after job loss, pay cuts. FMT. Link.
6. Bernama. (2022). Food inflation may expose children to obesity risk, say experts. The Malaysian Reserve. Link.
7. C.W. Eng et al. (2022). Dietary practices, food purchasing, and perceptions about healthy food availability and affordability: a cross-sectional study of low-income Malaysian adults. BMC Public Health. Link.
8. MyHealth. Link.
9. A. Edwards. (2007). Most Malaysians have a sweet tooth. The Star. Link.
10. Unicef. (n.d.). Addressing Malaysia’s nutrition crisis post-COVID-19: Time for nutrition-focused social protection. Link.
11. M. Hassandarvish. (2021). Is sugar the main cause of diabetes? Not really — Malaysian expert points to factors beyond sugar. Malay Mail. Link.
12. Household Expenditure Survey Report 2019. Department of Stastics Malaysia. Link.
13. M. Clark-Hattingh. (2019). Sugary drinks tax important first step, but obesity in Malaysia demands further action. Unicef. Link.
14. Harvard Health Publishing. (2022). The sweet danger of sugar. Link.
15. A. Lanzke. (2020). Eating junk food reduces your appetite control. The Star. Link.
16. N. Schimelpfening. (2022). Your Favorite Snacks May Be Causing You to Feel Anxious or Depressed. Healthline. Link.
17. A. Bjarnadottir. (2016). 11 Ways to Stop Cravings for Unhealthy Foods and Sugar. Healthline. Link.
18. DOC2US. (2023). Food for thought: how to prevent eating disorders in children. FMT. Link.