Ultra-processed foods, such as ready meals, chicken nuggets and pizza have been linked to poor health and early deaths, scientists say. Researchers in France and Spain say the consumption of these highly processed foods has rapidly increased in recent years.
What are Ultra-Processed Foods?
The term 'ultra-processed' comes from a way of classifying food by how much industrial processing it has been through. The lowest category is unprocessed or minimally processed foods, includes fruit, vegetables, milk, meat, legumes such as lentils, seeds, grains such as rice, eggs.
Processed foods have been altered to make them last longer or taste better generally using salt, oil, sugar or fermentation. This category includes cheese, bacon, home-made bread, tinned fruit and vegetables, smoked fish.
Ultra-processed foods, have been through more substantial processing and usually include added preservatives, sweeteners or colour or flavour enhancers. Examples include processed meat such as sausages and hamburgers breakfast cereals or cereal bars, instant soups, sugary fizzy drinks, chicken nuggets, and many ready to meals.
What Were the Study’s Findings?
Both studies were reported in the British Medical Journal in May 2019. The first study, by the University of Navarra, in Spain, followed 19,899 people for a decade and assessed their diet every two years. There were 335 deaths during the study. But for every 10 deaths among those eating the least ultra-processed food, there were 16 deaths among those eating the most.
The second study, by the University of Paris, followed 105,159 people for five years and assessed their diet twice a year. It showed those eating more ultra-processed food had worse heart health. Rates of cardiovascular disease were 277 per 100,000 people per year among those eating the most ultra-processed food, compared with 242 per 100,000 among those eating the least. (Reported in nypost.com)
The Impact of Ultra-Processed Foods on Health
Research continues to highlight the concerning link between ultra-processed foods and poor health. A growing body of evidence suggests that diets high in these foods are associated with an increased risk of serious health conditions, including cancer. A study published in the British Medical Journal in February 2018 reinforced this connection, particularly in developed countries where processed foods dominate the diet.
While studies confirm a strong link between ultra-processed foods and negative health outcomes, they have not yet proven causation. One of the challenges is that those who consume the most processed foods are also more likely to engage in other unhealthy lifestyle habits, such as smoking and lack of exercise.
Why Are Ultra-Processed Foods Harmful?
The first clinical trial examining the effects of ultra-processed foods found that they lead to overeating and weight gain. Research conducted by the US National Institutes of Health tracked participants over a month and found that those consuming an ultra-processed diet ate an average of 500 more calories per day compared to when they were given unprocessed meals. (https://www.nih.gov)
Several factors contribute to this trend. Processed foods are designed for convenience – they require little to no preparation, making them easy to over-consume. They are often calorie-dense but lack essential nutrients and fibre. As a result, people who rely on processed foods may neglect healthier whole foods such as fruits and vegetables, further increasing their risk of chronic disease.
A diet rich in whole, unprocessed foods supports overall wellbeing and helps reduce the risks associated with ultra-processed foods. Making small, mindful changes can have a lasting impact on health.
Conclusion
While the term ultra-processed food may be new, the health advice is very familiar, we should adopt a Mediterranean-style diet. Such a diet includes eating unprocessed foods including fresh fish, fruit, vegetables, fish, nuts and seeds, beans, lentils and whole-grains. The British Heart Foundation recommends this type of diet, along with exercising regularly and not smoking, as being beneficial for lowering risk of heart and circulatory disease.
It's well known and documented the health hazards of sticking to a diet that is mainly processed. It is important to understand just how much processed food we're eating, cut down and introduce more fresh foods as part of a healthy diet. (Source: bbc.co.uk)
This doesn't surprise me in the slightest. The rise of fast food outlets in the UK and the high cost of fresh foods compared to ready meals, has caused alarming increases in obesity and other health problems, like high blood pressure and heart disease.
I see fancy adverts on TV for pizza delivery or KFC, so it's no wonder children are attracted to fast food, especially if they get it at home too.
I think that governments need to wake up and intervene to prevent the proliferation of fast food outlets and curb advertising while promoting the health benefits of fresh fruit and vegetables, as part of a balanced diet.
Particularly as we now know eating processed foods is directly linked to health problems. As you say our diets must be based around fresh fruit and vegetables and not junk foods.
Agreed. I am not sure how much responsibility is the governments, and how much is our responsibility. Parents do play a big role.
But I also remember having a conversation with cooking staff at my children's school and they weren't too kind about my concerns. Considering our children are in school 5 days a week, schools must be responsible.
One member of staff I spoke to said she grew up on puddings and there wasn't anything wrong with her, but just looking at her you could see she wasn't the best advert for health.
But good health and attitude to good health starts in childhood. We must build the foundations for a good and healthy lifestyle, in our childhood years.