A 30-year study has indicated a link between consuming ultra-processed foods and the risk of early death, though different types of foods have varying impacts and should be treated differently. Additionally, an emphasis should be placed on the aspect of “balance” when consuming these foods, with certain ultra-processed products being particularly advisable to avoid. According to the Food and Agriculture Organization of the United Nations, ultra-processed foods are those that contain ingredients rarely or never used in home kitchens, or additives intended to make the final product tasty or more attractive.
These ingredients can be found in food items such as soda, french fries, packaged soups, fried chicken nuggets, ice cream, and may include preservatives, artificial colorings, emulsifiers to prevent separation, as well as added sugars, salt, and fats, all aimed at making the food more appealing.
However, Dr. Song Mingyang, the lead author of the study and an associate professor of clinical epidemiology and nutrition at Harvard’s TH Chan School of Public Health, noted that the risks associated with processed meats, sugary foods, and beverages differ significantly from those of ultra-processed whole grains.
When it comes to ultra-processed foods, there are still many unanswered questions. While the extensive time span of the recent study lends considerable credibility to its findings, it is important to note that it is solely an observational study.
The study analyzed data from over 100,000 health professionals in the United States who had no history of cancer, cardiovascular disease, or diabetes. From 1986 to 2018, participants provided information every two years regarding their health and lifestyle habits, with a detailed food questionnaire completed every four years.
According to a study published in The BMJ on Wednesday, the group consuming the least amount of ultra-processed foods averaged three servings per day, while the group consuming the most averaged seven servings per day.
The data revealed that those consuming the most had a 4% increased risk of death for various reasons, with a 9% increased risk of death from neurodegenerative diseases.
Dr. Song described this association as “moderate” and noted that the correlation between various ultra-processed foods and premature death varies.
“This positive association is mainly driven by several subgroups, including processed meats and sugary or artificially sweetened beverages,” he said.
According to CNN, Dr. Marion Nestle, an honorary professor of nutrition, food studies, and public health at Paulette Goddard University, stated that the results of this study align with hundreds of other studies in the field. However, the uniqueness of this study lies in its analysis of different subgroups within the category of ultra-processed foods.
Nevertheless, Dr. Song emphasized the importance of not outrightly rejecting all ultra-processed foods and the need for differentiation.
“For example, grains, whole wheat bread, which are also considered ultra-processed foods, contain various beneficial nutrients such as fiber, vitamins, and minerals,” he said. “On the other hand, I do believe that individuals should avoid or limit consumption of certain ultra-processed foods such as processed meats, sugary beverages, and potentially artificial sweetened beverages.”
However, the recent study is only an observational study. When it comes to ultra-processed foods, there are still more questions needing answers.
Dr. Peter Wilde, an honorary researcher at the Quadram Institute Bioscience in the UK, stated that while researchers can observe correlations, they cannot definitively say these foods are the cause of death.
Dr. Song noted that further research is needed to explore the components of ultra-processed foods that may impact health – whether it be food additives, emulsifiers, or flavorings – to provide recommendations on how governments and institutions should regulate food.
He added that researchers also found that the most critical factor in reducing the risk of death is an individual’s overall dietary quality.
“The overall dietary pattern remains the major determinant of health outcomes,” he said.
Dr. Wilde told CNN that a healthy diet is diverse, including a wide variety of fruits, vegetables, and whole grains as much as possible. “If you are concerned about food additives, then choose foods with low additive content,” he stated in an email, emphasizing the importance of paying attention to the nutritional components of the ultra-processed foods one chooses to consume.
Equally important is the recognition that food should be consumed in moderation. Dr. Wilde stated that moderate consumption of fruit juice can provide beneficial vitamins, minerals, and antioxidants, but excessive intake may lead to high sugar content, potentially negating its benefits.
“It’s not black and white,” he said, emphasizing that foods themselves may not be inherently good or bad; the key lies in “how much” one consumes.