Posted on: Sunday, April 7th 2024 at 3:00 am
That box of cookies or frozen microwaved meal may be convenient, but new research suggests it could also be slowly eroding your health. A landmark umbrella review analyzing the totality of evidence on ultra-processed foods has uncovered direct links between these products and a staggering array of chronic diseases and health problems.
The concept of ultra-processed foods, as defined by the commonly used Nova food classification system, encompasses a wide variety of products - from packaged snacks and sodas to instant noodles and ready-made meals. What these foods have in common is that they are industrial formulations made mostly from substances extracted from foods or synthesized in laboratories, with little to no whole foods.1
In the broadest review of its kind to date, an international group of researchers set out to systematically evaluate the existing meta-analytic evidence on associations between ultra-processed food consumption and health outcomes. Their comprehensive umbrella review, published in the BMJ, encompassed 45 meta-analyses with a total population of nearly 10 million people.2
The researchers found that across the board, higher consumption of ultra-processed foods - whether in terms of frequency, serving size or percentage of overall diet - was consistently associated with an elevated risk of negative health impacts. Of the distinct health outcomes examined, 32 (71%) were directly linked to greater ultra-processed food intake.2
Drilling down into the data, the review found convincing evidence that higher ultra-processed food consumption was associated with about a 50% increased risk of death from cardiovascular disease, a 48-53% higher risk of anxiety and overall mental health issues, and a 12% greater risk of developing type 2 diabetes. Highly suggestive evidence linked ultra-processed food intake to a 21% greater risk of premature death from any cause, a 40-66% higher risk of dying from heart disease or developing obesity or sleep problems, and a 22% higher risk of depression.2
There was also suggestive or weak evidence tying ultra-processed foods to certain cancers, asthma, increased abdominal fat, metabolic syndrome, fatty liver disease and elevated blood sugar and cholesterol. While more research is needed in these areas, the totality of the findings paint a clear picture that ultra-processed foods as a category pose a significant threat to health.2
So what explains these detrimental health effects? The researchers point to several key differences between ultra-processed fare and natural, minimally processed foods. Ultra-processed products tend to be higher in calories, unhealthy fats, added sugars and salt while being lower in fiber and vital nutrients. They also often contain artificial additives and the natural food matrix is destroyed, which may impact digestion and absorption.1,2
Importantly, diets high in ultra-processed foods displace healthier unprocessed or minimally processed foods like fruits, vegetables, whole grains, and legumes. These whole plant foods contain beneficial compounds like fiber and phytochemicals that reduce inflammation and promote health.2 Population nutrition studies evaluating overall diet quality have found that the negative health impacts of ultra-processed foods hold true even when controlling for the effects of an otherwise poor diet.3
While more research, especially long-term randomized trials, are still needed to prove cause-and-effect, the study authors say the consistency of evidence linking ultra-processed foods to chronic diseases provides a compelling rationale to take policy action now. They call for urgent public health measures to reduce ultra-processed food consumption, including improved labeling, restricting marketing, implementing taxes and subsidies to make healthier food more affordable and accessible, and issuing clear guidelines recommending limits.2
For the individual looking to prevent disease and promote optimal wellness, the research offers another reason to embrace a diet centered around natural, minimally-processed whole plant foods. In a cultural mindset where a pill is doled out for each symptom, research like this reminds us that food can be either a source of disease or medicine, depending on our choices. Simple changes like swapping packaged snacks for fresh fruits, cooking more meals at home with basic whole food ingredients, and saving ultra-processed foods for rare treats rather than everyday staples may go a long way towards reducing risk of the chronic ailments that plague our modern world.
As this study shows, when it comes to healthy eating, how a food is made matters just as much as the nutrients it contains. If you are looking for more support on how to focus on a healing and regenerative diet, and using your food as medicine, consider enrolling in Sayer Ji's popular masterclass REGENERATE YOURSELF or get a copy of his book REGENERATE: Unlocking Your Body's Radical Resilience through the New Biology in order to get additional support in incorporating an evidence-based ancestral diet which can be customized and catered to the individual's needs.
Also, use the Greenmedinfo.com database to access the peer-reviewed research on over 10,000 health topics, hundreds of which concern foods, spices, or otherwise edible natural substances with profound therapeutic value.
References
1. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition. 2019;22(5):936-941. doi:10.1017/S1368980018003762
2. Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310
3. Dicken SJ, Batterham RL. The Role of Diet Quality in Mediating the Association between Ultra-Processed Food Intake, Obesity and Health-Related Outcomes: A Review of Prospective Cohort Studies. Nutrients. 2021;14(1):23. doi:10.3390/nu14010023
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