Researchers have found that overall dietary quality may have a larger impact on the risk of death than the consumption of ultra-processed foods. A 30-year study tracking the health of more than 74,000 female nurses and 39,000 male health professionals revealed that certain ultra-processed foods such as ready-to-eat meat products were associated with a heightened risk of mortality. The study authors suggest that while ultra-processed foods do not need to be universally restricted, certain types should be limited for long-term health benefits.
The study showed that individuals who consumed an average of seven servings of ultra-processed foods per day had a 4% higher risk of death compared to those who consumed three servings per day. Those with the highest consumption of ultra-processed foods had an 8% higher risk of neurodegenerative deaths. Dairy-based desserts were found to have the strongest association with death from neurodegenerative causes. The researchers highlighted the link between ultra-processed food consumption and central nervous system demyelination, lower cognitive function, and dementia.
Ultra-processed foods include items such as sugary cereal, soft drinks, bacon, frozen pizza, and ready-to-eat meals. These foods are often high in added sugars, salt, and saturated fat while lacking essential nutrients like fiber, vitamins, and minerals. In the United States, more than half of adults’ daily energy intake comes from ultra-processed foods, emphasizing the need to address dietary quality. While these foods have been linked to various health issues such as heart disease, diabetes, and cancer, their impact on death risk is less pronounced when dietary quality is considered.
The research suggests that focusing on overall diet quality, which includes a variety of whole foods like fruits, vegetables, whole grains, nuts, seeds, and legumes, may have a stronger influence on health outcomes than simply restricting ultra-processed foods. Dana Hunnes, a senior dietitian supervisor, emphasizes that occasional consumption of ultra-processed foods is acceptable as long as the majority of the diet consists of whole, unprocessed foods. The U.S. Dietary Guidelines for Americans recommend a healthy eating plan that prioritizes nutrient-rich foods while limiting intake of added sugars, cholesterol, trans fat, saturated fat, and sodium.
While the study raises concerns about the impact of ultra-processed foods on mortality, the findings are observational in nature, and causality cannot be definitively established. The study authors acknowledge limitations in the classification system of ultra-processed foods and call for further research to refine this classification and validate their results in other populations. To promote dietary quality and reduce reliance on ultra-processed foods, experts recommend preparing meals at home using fresh ingredients and leftover items rather than relying on ready-to-eat convenience foods from the store.
