Eating Ultraprocessed Foods Linked to Increased Health Risks, Study Finds
A new study has found that consuming ultraprocessed foods can significantly increase the risk of developing or dying from various health conditions. The study, which reviewed 45 meta-analyses on nearly 10 million people, revealed consistent evidence linking higher intakes of ultraprocessed foods with over 70% of the 45 different health outcomes assessed.
The research, conducted by senior author Wolfgang Marx from Deakin University in Australia, discovered that a higher intake of ultraprocessed foods, defined as about one serving or 10% more per day, raised the risk of cardiovascular disease-related death and common mental disorders by approximately 50%. Ultraprocessed foods are known to be high in calories, added sugar, sodium, and low in fiber, all of which contribute to cardiometabolic health issues, weight gain, obesity, type 2 diabetes, and hypertension.
The study also found convincing evidence that a high intake of ultraprocessed foods could increase the risk of anxiety by up to 53% and the risk of early death from any cause by 20%. However, the evidence for an association between ultraprocessed foods and certain health conditions such as asthma, gastrointestinal health, and cardiometabolic risk factors was limited.
Surprisingly, the study did not find a strong association between ultraprocessed foods and cancer. Previous research has shown that obesity, which can be caused by consuming ultraprocessed foods, is a risk factor for various types of cancer. However, more studies are needed to fully understand the relationship between ultraprocessed foods and cancer.
Ultraprocessed foods now make up two-thirds of the calories in the diets of children and teenagers. This prevalence is concerning as these foods are formulated with cheap ingredients that are often chemically manipulated and lack whole foods. They are made flavorful and enticing through the use of artificial flavors, colors, thickeners, and other additives that have been linked to imbalances in gut microbiota and systemic inflammation.
The increasing prevalence of ultraprocessed foods in many countries, including the United States, Australia, the United Kingdom, Canada, and developing nations, has raised concerns among nutritionists, researchers, and public health officials. More than 70% of the US food supply is made up of ultraprocessed foods.
To reduce the consumption of ultraprocessed foods, experts recommend buying real food and cooking at home. However, they acknowledge that giving up the convenience of ready-to-eat foods can be challenging in today’s fast-paced world. Regulation by public health agencies and governments, such as front-of-pack warning labels and restrictions on advertising to children, should also be considered.
In the meantime, the study authors suggest reading and comparing product labels to choose less processed alternatives, focusing on adding fresh fruits, vegetables, beans, and legumes to the diet, being mindful of sugary beverages and opting for water instead, and choosing local restaurants and cafes over fast-food chains when eating out.
The findings of this study emphasize the importance of making healthier food choices to reduce the risk of developing various health conditions. By prioritizing whole, minimally processed foods and avoiding ultraprocessed options, individuals can take control of their health and well-being.
