News Excerpt:
A recent study by Harvard University, spanning over 30 years has highlighted the risks associated with consuming ultra-processed foods (UPF).
What are Ultra-processed foods?
- Ultra-processed foods are those food items that contain additives and ingredients not commonly found in home kitchens, such as artificial sweeteners, colours, and preservatives.
- These products are characterised as industrial formulations primarily composed of chemically modified substances extracted from foods with minimal to no inclusion of whole foods.
- These are foods that are high in saturated fats and lack nutrients and fibre.
- UPFs include packaged snacks, carbonated soft drinks, instant noodles, and ready-made meals.
More details about the study:
- The review included 45 studies involving almost 10 million people.
- Researchers looked at the impact eating or drinking ultra-processed foods had on mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health.
- This umbrella review found consistent evidence of a higher risk of adverse health outcomes associated with greater ultra-processed food exposure.
Key findings of the study:
- The data showed those who ate the most ultra-processed food had a 4% higher risk of death by any cause, compared to participants who ate the lowest amount.
- The people who regularly consumed ultra-processed meats faced a 13% higher likelihood of premature death over the study period.
- Moreover, those with diets high in sugary and artificially sweetened beverages saw a 9% increase in the risk of early death.
- There were direct associations between a higher intake of ultra-processed foods and a greater risk of dying early, deaths from heart disease, common mental disorder outcomes, overweight or obesity, and Type 2 diabetes.
- UPFs were also linked with a higher risk of asthma, gastrointestinal issues, some cancers, and more.
- The study found “consistent evidence linking higher intakes” of such foods with more than 70% of 45 health outcomes assessed.
- The study reported evidence that a high intake of ultra-processed food could increase anxiety by 53% and the risk of early death from any cause by 20%.
This isn’t the first study to link health risks with consuming ultra-processed foods:
- Previous studies have also linked UPFs to a range of health issues, including cancer, mental health problems, type 2 diabetes, and premature death.
- In Western countries, UPFs now make up a significant portion of the average person's diet, comprising as much as half of daily food intake.
- Among younger people and those with lower incomes, this proportion can soar to 80%.
How are ultra-processed foods hazardous?
- Excessive intake of sodium, sugars or saturated fat can elevate the risk of chronic diseases.
- Excessive sodium consumption, for instance, can raise blood pressure, potentially leading to heart disease.
- Consuming significant amounts of foods and drinks with added sugars has been associated with a heightened risk of obesity and Type 2 diabetes.
- Processed foods may also be linked to poor health because it disrupts a healthy gut microbiome.
- The bacteria in our gut system gets altered by the heavy consumption of these foods and this change can lead to immune disturbance.
- So our immune system wouldn’t be able to stop the early development of cancer and cardiovascular diseases.
Way forward:
- There should be more focus on unprocessed and minimally processed foods, which include fruits, vegetables, nuts, seeds, and unprocessed animal products like eggs, fish, and meat.
- This study highlights the importance of public health initiatives aimed at reducing reliance on ultra-processed foods for better overall health and longevity.
