July 25, 2024 – As nutrition researchers conduct increasingly more studies on processed foods and health problems, the conclusion seems clear: processed foods aren’t good for you, and the more processed they’re, the more severe they appear to be for you. At the identical time, not all processed foods are harmful, and scientists are still trying to know the particular elements that must be avoided.
In the United States, greater than half of energy intake comes from ultra-processed foods, which include a big selection of ready-to-eat products, including packaged snack foods, carbonated soft drinks, quick noodles, and packaged meats. In general, these products contain additives designed to enhance taste, texture, appearance, and shelf life. They are sometimes higher in calories, salt, sugar, and saturated fat, and low in fiber, nutrients, and vitamins.
In February 2024, researchers from the USA and Australia published a study In BMJ based on data from nearly 10 million people, found associations between ultra-processed foods and 32 areas of health, including death, cancer, and problems related to the brain, heart, lungs, stomach, and metabolism. They also found links between foods and sleep disorders, anxiety, depression, and other mental disorders.
As consumption of processed foods increases all over the world – as a consequence of convenience, human behavior and business influences – nutritionists are concerned in regards to the potential impacts each now and within the many years to come back.
Read on to learn more in regards to the results of the newest studies.
Highly processed foods may pose the next risk of death
A study of greater than 500,000 U.S. adults found that those that ate more ultra-processed foods were more more likely to die over the following 20 years than those that ate less processed foods. However, their odds of dying only seemed about 10% higher, and so they were more more likely to have deaths related to heart disease or diabetes, but not cancer, pointing to an area of unanswered questions.
In general, soft drinks and highly processed meats – reminiscent of hot dogs, sausages and deli meats – carry a number of the best risks for death. These associations remained consistent no matter whether people ate higher or worse and whether or not they were classified as normal weight or obese.
Still, the American food supply and folks's eating habits have modified dramatically for the reason that mid-Nineties, when data were first collected. The links between food processing and health risks could also be more dramatic and clear today, requiring further research.
“The results of our study support previous research suggesting that consuming ultra-processed foods has negative effects on health and life expectancy,” said Erikka Loftfield, PhD, MPH, a researcher on the National Cancer Institute who presented the findings in July on the annual meeting of the American Society for Nutrition.
“However, there is still much we do not know, including which aspects of ultra-processed foods pose potential health risks,” she said.
Processing and baking food can destroy nutrients
Processing makes a major difference, especially for grains. Refined flour and bread contain 72% less essential minerals – reminiscent of calcium, magnesium, phosphorus and potassium – and 64% less trace minerals – reminiscent of copper, iron and zinc – in comparison with whole grains. In addition, each refined and whole grains contain less vitamin E and carotenoids (vitamin A-related compounds) than raw wheat grains.
“Both milling and baking have significant effects on several nutrient values in wheat flour and bread,” said Dr. David Killilea, a scientist specializing in mineral metabolism on the University of California, San Francisco, who also spoke on the ASN meeting.
Although the Dietary Guidelines for Americans recommend whole grains as no less than half of the whole grains consumed, most individuals don't follow that advice, he said. Switching to unrefined flour and specializing in practices that help preserve the vitamin and mineral content in wheat products could also be helpful.
“Whole grains play an important role in the nutritional palette of the Western diet,” Killilea said. “Processes that increase the nutrient density of wheat-based foods should be encouraged.”
Limiting the UPF doesn’t necessarily mean a healthy weight-reduction plan
Eating minimally processed foods doesn’t mechanically mean that a meal is healthy. In fact, the variety of food might be more vital than the processing method. For example, many packaged foods are classified as highly processed but contain high-quality nutrients, reminiscent of unsweetened applesauce, liquid egg whites, and certain brands of packaged products, including raisins and canned tomatoes. Likewise, many unprocessed foods could be considered low-quality.
The researchers compared two menus that reflected a typical Western weight-reduction plan, one which emphasized minimal processing (20% of calories) and the opposite that emphasized extremely high processing (67% of calories). They found that the less processed menu was greater than twice as expensive and expired about 3 times faster, but contained no additional dietary value.
“More and less processed foods may be equally nutritious (or unnutritious), but the more processed foods may have a longer shelf life and be less expensive,” said Dr. Julie Hess, a nutritionist on the USDA-Agricultural Research Service Grand Forks Human Nutrition Research Center in North Dakota. Hess presented the findings on the ASN meeting.
In one example, the research team compared a Western breakfast of eggs, potatoes and bread with jam. In the less processed meal, the bread and jam were homemade and the eggs and potatoes were whole and unprocessed, in comparison with a more processed meal of packaged bread, jam, eggs and potato pancakes.
“Creating a nutritious diet is about more than just considering food processing,” Hess said. “Nutrition researchers need to better define the concepts of ultra-processed and less processed foods.”
Making higher decisions is essential
Small changes could make a giant difference in weight-reduction plan quality and overall health. Sugar-sweetened beverages (reminiscent of sodas, fruit drinks, sports drinks, energy drinks, sweetened water, coffee and tea with added sugar) top the list of ultra-processed beverages to avoid as a consequence of the association with obesity, diabetes, and heart, kidney, and liver disease.
Typically, nutritionists recommend water as the most effective substitute, but other sugar-free options reminiscent of unsweetened tea or coffee will also be helpful. Sugar-free options or drinks with other sweeteners (reminiscent of stevia or monk fruit) can function alternatives, especially if you happen to are taking steps to eat less sugar.
Processed meat can also be often cited as the most important offender in unhealthy eating since it's high in calories, low in protein, high in fillers, and high in preservatives like nitrates and nitrites. While it could be easier for some people to provide up bacon or hot dogs, sandwich lovers may find it harder to provide up sausage.
In general, it's an excellent idea to exchange fattier and saltier meats like mortadella and salami with leaner cuts of turkey, chicken, ham or roast beef. Ask for low-sodium or uncured meats and take a look at to decide on fresh cuts somewhat than prepackaged slices.
“Meat that is fresh off the bone or cut from the joint contains natural nitrates and may be less processed. Buy nitrate-free and low-sodium alternatives whenever possible,” says Julia Zumpano, a registered dietitian on the Cleveland Clinic.
Choosing other sandwich toppings will help reduce your consumption of processed meat, especially if you happen to select eggs, nut butter, natural cheese, tempeh, tofu or beans, she said. And if you’ve got the time and skill, making your personal sandwich meat is an option, even though it is probably not possible for everybody.
“You can buy a roast, ham or chicken breast and cook it yourself and then cut it into sliced-size portions,” she said. “That way you know what you're eating.”
For other highly processed foods, it might probably be helpful to try food labels and make small changes. By cutting back on sugar, salt and saturated fats and as a substitute specializing in increasing fiber, protein and unsaturated fats, you’ll reduce your health risks and improve the standard of your weight-reduction plan for a healthier life.