Consuming ultraprocessed foods is linked to an increased risk of early death

 

A 30-year study has found that consuming ultraprocessed foods is linked to an increased risk of early death. Ultraprocessed foods are defined as products containing ingredients rarely used in home kitchens, such as preservatives, artificial coloring, and added sugars. Examples include sodas, chips, packaged soups, nuggets, and ice cream.

The study, published in The BMJ journal, analyzed data from over 100,000 health professionals in the US with no history of cancer, cardiovascular disease, or diabetes. Participants provided information on their health and lifestyle habits every two years and completed a detailed food questionnaire every four years.

The results showed that those who consumed the most ultraprocessed foods (averaging seven servings a day) had a 4% higher risk of death from any cause, including a 9% increased risk of neurodegenerative deaths, compared to those who consumed the least (averaging three servings a day).

However, not all ultraprocessed foods have the same impact. Processed meats and sugary drinks were found to have a bigger impact on the risk of death than other types of ultraprocessed foods. Whole grain bread and cereals, for example, are also considered ultraprocessed foods but contain beneficial nutrients like fiber, vitamins, and minerals.

The study's lead author, Dr. Mingyang Song, advises limiting or avoiding certain ultraprocessed foods, such as processed meat, sugar-sweetened beverages, and artificially sweetened beverages. However, he notes that a complete rejection of all ultraprocessed foods is not necessary, as the category is diverse and includes both beneficial and harmful products.

Other experts agree that overall diet quality is the most important factor in reducing the risk of death. A healthy diet should be varied and include many colorful fruits and vegetables, whole grains, and lean proteins. While some ultraprocessed foods can be part of a healthy diet in moderation, it's essential to be mindful of their nutritional content and balance them with whole, nutrient-dense foods.

The study's findings are consistent with hundreds of others in the field, but its parsing out of different subgroups within the ultraprocessed food category makes it unique. Further research is needed to determine the specific components of ultraprocessed foods that may be affecting health and to inform regulations on food additives and ingredients.

In summary, consuming ultraprocessed foods is associated with an increased risk of early death, but not all ultraprocessed foods have the same impact. A healthy diet with a variety of whole, nutrient-dense foods and moderation of harmful ultraprocessed foods is key to reducing the risk of death and promoting overall health.