A new study published in The BMJ on May 8, 2024, followed more than 100,000 people for over 30 years to investigate the effects of ultraprocessed foods on health. The researchers found that while eating more ultraprocessed food led to a slightly higher risk of death, certain types of processed foods had a particularly strong link to negative health outcomes. It is important to be aware of the impact of these foods on your health and to make informed choices when it comes to your diet.
Ultraprocessed foods are heavily transformed from their original state and typically contain very little whole food. Examples include meat products like ham and hot dogs, potato chips, soda, commercial bread, and candy. In comparison, processed foods have undergone some processing, such as adding salt, sugar, or other additives for preservation. Whole foods, on the other hand, have minimal processing and retain most of their nutrients. It is crucial to understand the differences between these types of foods when making dietary choices.
Consuming a high amount of ultraprocessed foods has been linked to various negative health outcomes, including poor mental health, increased risk of cancer and other fatal conditions, obesity, heart disease, nonalcoholic fatty liver disease, and early death. Research has shown that individuals who consume more ultraprocessed foods are more likely to report mild depression and anxiety and are at a higher risk for colorectal cancer. It is important to limit the intake of ultraprocessed foods to reduce the risk of developing these health issues.
Recent studies have shown that the more ultraprocessed foods you consume, the greater the risk to your health. It is advised to make 85% of your diet nutrient-dense and allow the remaining 15% for other foods, including ultraprocessed options. Striving for a balance that is sustainable for you is key in maintaining a healthy diet. In order to avoid ultraprocessed foods, it is recommended to assess the level of processing and nutritional value in the foods you consume, and to choose options that are minimally processed and rich in essential nutrients.
While completely avoiding all ultraprocessed foods may not be feasible for everyone, there are ways to minimize consumption. Look for healthier options within the ultraprocessed category, such as cereals and whole grains that still offer important nutrients. Avoid foods with a long list of unfamiliar ingredients, low fiber content, high calorie, fat, sugar, or salt content, and that are easy to overconsume. By being mindful of the processing level and nutritional value of the foods you eat, you can make healthier choices and prioritize whole, nutrient-dense foods in your diet.
Examples of common ultraprocessed foods to avoid include processed reconstituted meat products, potato chips, candy, store-bought cookies, soft drinks, refined grain products, commercial bread, sweetened breakfast cereals, and baking mixes. The study published in The BMJ on May 8, 2024, identified certain ultraprocessed foods that are associated with a higher risk of death, including ready-to-eat meat, poultry, and seafood products, artificially- or sugar-sweetened beverages, ultraprocessed breakfast foods, and dairy-based desserts. Further research is needed to understand which ultraprocessed foods are most harmful and why, in order to make more informed decisions about dietary choices and overall health.
