India's Growing Health Crisis: How Junk Food is Fueling Obesity and Diabetes

I recently picked up Ultra-Processed People by Chris van Tulleken, expecting another take on why junk food is bad. But what I read left me shocked. The book dives deep into how ultra-processed foods (UPFs) hijack our brains, making us overeat without even realizing it It turns out, junk food isn’t just unhealthy—it’s scientifically engineered to be addictive. The more you eat, the more you crave. And this isn’t just about willpower; it’s about how food companies have hijacked our biology.

The Health Crisis We’re Facing

Here’s what the numbers say:

• Obesity in India: Nearly 25% of Indians are obese, with urban areas seeing a sharper rise. (Source)

• Diabetes Epidemic: India has over 74 million diabetics, and this number is expected to double by 2045. (Source)

• Undiagnosed Cases: About 57% of diabetics don’t even know they have it. (Source)

This isn’t just bad luck—it’s a direct result of what we eat. And junk food is everywhere, from ads targeting kids to ultra-cheap processed snacks flooding the market.

The Science Behind Junk Food Addiction

Junk food—specifically ultra-processed food (UPF)—is designed to bypass our natural hunger and fullness signals. Scientists have found that:

• It triggers dopamine spikes. Just like addictive substances, UPFs cause a surge of dopamine (the “feel-good” neurotransmitter). This creates a cycle where we keep seeking more, even when we’re not hungry.

• It’s “pre-digested.” UPFs are so broken down that they require almost no effort from our digestive system, leading to rapid absorption and sugar spikes.

• It disrupts gut bacteria. Our gut microbiome plays a big role in regulating appetite and metabolism, but junk food can throw it off balance.

Food Companies and Their Role in This Crisis

Here’s the part that really made my blood boil: food companies know exactly what they’re doing. They fund misleading nutrition research, manipulate food labels, and market their products as “healthy” or “natural” to keep us buying. Many “whole grain” or “low-fat” snacks are just as processed as candy bars, but they’re sold to us as better options.

And guess what? The biggest consumers of ultra-processed foods are often those with fewer resources. These foods are cheap, accessible, and heavily marketed in lower-income communities, while healthier options remain expensive and less convenient. It’s a system that’s built for profit—not public health.

Breaking Free: What Needs to Change?

It’s easy to say, “just eat better,” but in a country like India—where affordability, convenience, and aggressive marketing drive food choices—change needs to happen on a larger scale.

• Clearer labeling laws. Consumers should easily understand what’s in their food.

• Regulating misleading marketing. Junk food ads, especially those targeting kids, need stricter oversight.

• Encouraging reformulation. Companies should be incentivized to reduce harmful additives without affecting affordability.

What You Can Do Right Now

While we wait for policy changes, here’s how you can take control:

• Eat Whole Foods – Stick to foods with minimal ingredients: nuts, fruits, homemade meals.

• Check Ingredient Lists – Avoid foods with long, chemical-filled ingredient lists. If you can’t pronounce it, your body probably doesn’t need it.

• Understand Your Cravings – Junk food cravings aren’t about willpower—they’re about biology. The best way to stop them? Replace them with healthier alternatives.

The System Needs to Change, But So Do We

Yes, policy change is necessary. Governments must regulate misleading food labels, limit aggressive marketing of unhealthy foods, and promote healthier alternatives. But let’s be real—India is a developing country. The economy depends on industries like food processing, and change won’t happen overnight.

More importantly, companies won’t change unless we do. They care about one thing: profits. If people continue buying ultra-processed foods, they’ll keep making them. The moment demand shifts, companies will follow.

What We Can Do to Break Free

1. Read Food Labels – If an ingredient list looks like a chemistry experiment, avoid it.

2. Cook More Often – Home-cooked meals give you control over what you eat.

3. Limit Ultra-Processed Foods – Replace them with whole foods like nuts, fruits, and fresh snacks.

4. Educate Yourself – Junk food isn’t just about taste; it’s an industry designed to exploit cravings.

5. Support Healthier Brands – Choose brands that use minimal processing and real ingredients.

6. Raise Awareness – Talk about it. The more people understand, the harder it is for companies to exploit us.

The Power is in Our Hands

Yes, we should push for policy changes, but waiting for the government isn’t an option. Every time we buy food, we cast a vote for the kind of food industry we want. If we change our habits, companies will have no choice but to follow.

So next time you reach for a snack, ask yourself: Is this food serving me, or am I serving the food industry?