Ultra-Processed Foods and Early Death
By Lizzie Streit, MS, RDN, LD
Ultra-processed foods have been in the spotlight for several years, and they’re the subject of even more attention in recent months. You may be familiar with the link between ultra-processed food consumption, weight gain, and heart disease, but their impact doesn’t stop with those issues. Fresh research suggests an association between eating a lot of these foods and early death.
If you’re curious about the science behind this association and what it means for your daily food choices, keep reading. This article provides a refresher of what counts as ultra-processed foods, why they may be connected to early death, and what to do to limit your intake. As discussions about the food system in the United States heat up, stay informed with this up-to-date recap of one of the hottest topics.
What are ultra-processed foods?
Ultra-processed foods include foods that are heavily processed and tend to have artificial colors, preservatives, processing aids, sweeteners, and other synthetic additives. They’re typically high in calories, sugar, fat, and/or sodium. If you’re envisioning chips, candy, packaged desserts, sugary cereals, sodas, frozen meals, and most of the snack aisle in a typical American grocery store, you have an accurate mental picture of ultra-processed foods.
Ultra-processed foods are distinct from minimally processed items that actually provide health benefits. For example, canned beans, plain yogurt, extra virgin olive oil, canned fish, frozen fruits and vegetables, and single-ingredient nut butters undergo some processing. However, they’re full of beneficial nutrients and compounds and typically don’t contain the additives found in ultra-processed foods.
Ultra-Processed Foods and Early Death
A recent meta-analysis in the American Journal of Preventive Medicine reviewed studies in over 240,000 people in eight countries that analyzed diet surveys and data on mortality. In other words, the researchers looked at participants’ responses to questions about what they ate and identified links between consumed foods and timing of death.
The study concluded that every 10% increase in calories from ultra-processed foods was linked to a 3% increase in the risk of dying prematurely between the ages of 30 to 69. In the United States, where ultra-processed foods are widely available, the researchers estimated that up to 14% of premature deaths may be associated with consumption of these foods.
It’s important to note that this study is observational in nature. This means that it cannot prove that ultra-processed foods directly cause premature death. There are many other factors that impact someone’s risk of death, including other dietary choices, lifestyle, genetics, socioeconomic status, and activity level. However, the study does provide another piece of the puzzle of research on diet and health.
Why are ultra-processed foods bad for health?
Exactly how ultra-processed foods may contribute to early death is still not fully understood. Scientists have suggested that because these foods are designed to be extremely palatable, they’re easy to overconsume. As a result, people eat more calories from them, leading to weight gain and associated health conditions like heart disease and type 2 diabetes.
The composition and processing of ultra-processed foods, independent of their calorie content, may also play a role in their impact on health. They tend to be high in sodium, saturated fat, and/or sugar, nutrients that are associated with increased heart disease risk when consumed in excess. Some of their additives and components may negatively affect the immune system and gut microbiome, leading to inflammation in the body. What’s more, certain ultra-processed foods may be worse for health than others for reasons that are still unknown.
More research on these proposed mechanisms is needed to gain a better understanding of how ultra-processed foods affect human health. In particular, there is a need for human trials that monitor intake of ultra-processed foods and their effects on various health indicators for extended periods of time.
How to Limit Ultra-Processed Foods
Even though the research on ultra-processed foods is far from conclusive, you can still make informed dietary choices based on what’s known at this point. Current research may not be able to identify if or how ultra-processed food intake leads to health issues, but decades of studies support eating whole foods with no or minimal processing.
Instead of fearing ultra-processed foods and focusing on what to avoid, shift your focus what you can add to your diet. After all, a nutritious, well-balanced diet should mostly include fruits and vegetables, legumes, lean meats, low-fat dairy, whole grains, nuts, and seeds and limit chips, candies, sodas, and desserts anyway.
If you’re working on improving your health and following a 1200 calorie diet or diabetic diet meal plan, try some of these tips to cut back on ultra-processed foods:
Make homemade popcorn instead of reaching for chips. Popcorn can provide the satisfying crunch found in ultra-processed snacks without the unnecessary additives, fat, or sodium. Plus, it’s a good source of fiber and even counts as a whole grain if prepared well! Make homemade popcorn, either on the stovetop with avocado oil or in an air popper, and add a small pinch of salt, dried herbs, or salt-free seasoning mix. Some bagged popcorn brands with minimal ingredients, such as Lesser Evil, are a convenient option too.
Try banana “nice” cream instead of frozen desserts. If you love those loaded ice cream pints in the freezer aisle, consider making faux ice cream out of bananas to satisfy your craving instead. In a blender or food processor, blend frozen banana pieces until smooth and creamy (it may take a while). Transfer to an airtight container and freeze until solid. Scoop some into a bowl, add fresh fruit, dark chocolate shavings, nuts, or unsweetened coconut flakes, and enjoy!
Enjoy fruit leather and dry roasted nuts instead of candy. Remember, not all processed foods are the same. Many highly nutritious foods are minimally processed. If you enjoy a candy bar or something sweet as your afternoon or evening treat, try fruit leather or jerky with no added sugar and a handful of your favorite nuts. Look for nuts that are dry roasted without any oils.
Batch cook soups or casseroles to eat in place of frozen and canned meals. Frozen meals and canned soups are incredibly convenient but often fall in the category of ultra-processed foods. If you rely on these foods, try making a large batch of soup or a healthy casserole once a week or month. You can keep servings in the freezer for when you need something quick and easy.
Don’t forget these cost-saving foods. Ultra-processed foods tend to be cheap and easily accessible, while fresh foods may be more expensive. If the price tag of cutting back on ultra-processed foods and replacing them with healthier choices is daunting, consider frozen fruits and vegetables, canned fish, oatmeal (unsweetened), beans, and whole grains you can prep in bulk and freeze. Shop sales when you can, and purchase some foods in bulk to cut back on cost.
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