No one would argue that ultra-processed foods are good for your health, but a new study finds that regularly consuming foods like hot dogs, sugary sodas and refined grains could shorten your lifespan.
of studyAnnounced in June Nutrition 2024 The study presented at the conference followed more than 500,000 people and tracked their eating habits for 30 years. The researchers found that people who ate more ultra-processed foods: All-cause mortality Over the 23-year follow-up period, their health improved compared to those who ate minimally processed foods.
Study participants who ate more ultra-processed foods tended to have a higher body mass index (BMI) and lower overall diet quality, although some of those who preferred ultra-processed foods were of normal weight – yet still had a higher risk of death.
This finding, along with questions about ultra-processed foods, has caught the attention of many people, for the following reasons:
What are ultra-processed foods?
Foods are classified as “ultra-processed” based on the classification system. NOVA ScaleFoods on the NOVA scale are divided into four categories, which include:
- Unprocessed and minimally processed foodsThese are foods that are whole or minimally processed, like fresh fruits, vegetables and milk, says registered dietitian and author Game Changer Booklet: 50 Healthy Habits to Manage Stress and Anxiety.
- processed foodThese foods are ingredients that have been minimally processed, such as pressed, refined, crushed or milled, like almond flour and olive oil.
- processed foodProcessed foods have been altered from their natural state and often contain added sugar, oil, salt or other substances, Cording said. Processed foods include things like canned tuna and packaged vegetables.
- Ultra-processed foods. Foods in this category are processed foods, but contain additives such as artificial colors, flavors, and preservatives to maintain texture and shelf life. Many packaged foods fall into this category.
The risks of regularly consuming ultra-processed foods
Ultra-processed foods have been linked to several serious health conditions, including heart disease, type 2 diabetes, dementia and some types of cancer.
Studies published in 2022 JAMA Neurology About 11,000 people were followed and asked to fill out questionnaires about the foods they ate and their calorie intake. At the end of the 10-year study, participants were assessed for changes in cognitive ability. Researchers found that people who got more than 28% of their calories from ultra-processed foods had a higher risk of dementia. Another study published in 2022 found that Neurologyalso found a link between ultra-processed foods and a higher risk of developing dementia.
The study, published in British Medical JournalAnalysing data from around 46,000 men and 160,000 women, the study found that men who consumed the most ultra-processed foods had a 29% higher risk of developing colorectal cancer. study,Also, British Medical Journalanalyzed the diets of more than 22,000 people over a 14-year period and found that people who consumed more ultra-processed foods were at higher risk of developing chronic diseases and premature death, especially from cardiovascular disease.
Then, in 2023, a study involving more than 415,500 people was published in the journal Neurology. Diabetes Care A diet high in ultra-processed foods has been found to be associated with an increased risk of developing type 2 diabetes.
Other studies have linked sugary drinks to an increased risk of death, according to a 2019 study published in the journal Circulation They found that drinking two sugary drinks a day increased women’s risk of premature death by 63 percent, while men’s risk of premature death increased by 29 percent.
What ultra-processed foods are of most concern?
New research has found that certain ultra-processed foods are associated with a higher risk of death than others, including:
- Diet Soda
- Sweet soda
- Refined grains, such as ultra-processed breads and baked goods
- Processed meats such as hot dogs and sausages
other the study Sauces, spreads, condiments and ready-to-eat mixes have also been found to potentially increase the risk of serious health complications from ultra-processed foods.
“We’re most concerned about ultra-processed foods, which are high in sodium, added sugars and saturated fats and offer little nutritional benefit,” says nutritionist and author Small change diet. “Also, if your food contains trans fats, your intake should be severely limited.”
Nutritionists say there’s no need to avoid these foods completely.
The researchers of this study stress Not all ultra-processed foods are bad, the researchers noted, noting that nutritious foods such as unsweetened applesauce, ultra-filtered milk, liquid egg whites, some raisins and canned tomatoes are also ultra-processed — meaning quality matters.
A big challenge with ultra-processed foods that are low in nutritional value is making sure they don’t get in the way of eating more nutritious foods, says dietitian and nutritionist Jessica Cording. Game Changer Brochure. “I work hard with people to limit their intake of processed meats and sugary drinks,” she says.
Cording recommends that if you’re currently eating a lot of ultra-processed foods, you should eat more nutritious foods like fruits, vegetables and whole foods, and “eliminate” the less nutritious ones. Gans agrees: “Instead of worrying about eating ultra-processed foods, focus on getting enough nutritious foods into your daily diet, like fruits, vegetables, nuts and seeds, legumes and 100% whole grains,” he says.
But Cording also stresses the importance of “making room for the indulgences that you value” while still eating an overall healthy diet: “If you particularly like processed foods and the majority of your diet is made up of nutritious foods, then there will be room for them,” Cording says.
