Ultra-processed foods: How bad are they for your health?

12/03/2024 / By Olivia Cook

Despite the serious health risks associated with eating junk food, they remain the most consumed food products in many countries, particularly developed ones. But a review published in The BMJ, which studied 9.8 million people, warns that eating a lot of ultra-processed foods can increase your risk for 32 diseases. Among these are heart disease, cancer, Type 2 diabetes and even early death.

What are ultra-processed foods?

Ultra-processed foods include ready-to-eat meals, packaged baked goods, snacks, sugary cereals and sodas. According to a BMJ Group press release, these foods go through many industrial processing steps and often have added colorings, emulsifiers, flavorings and other additives. They are also high in added sugars, fat and salt and low in fiber and vitamins.

But not all processed foods are bad. For instance, foods that are simply heated and sealed in a factory are minimally processed and can be considered healthy. However, many snacks, drinks and factory-made cookies and bread are ultra-processed because they go through more complicated manufacturing processes and contain many chemical additives, which make them more dangerous and less nutritious.

A study published in The BMJ estimated that about 14 percent of adults and 12 percent of children might struggle with addiction to ultra-processed foods. The refined carbohydrates and fats in these foods can trigger the brain to release large amounts of dopamine, which can lead to addiction.

According to research, the components of ultra-processed foods, such as refined carbohydrates and added fats, can also disrupt the body’s appetite regulation, causing people to consume more calories without realizing it. This ultimately leads to long-term health problems. (Related: Replace ultra-processed foods with these HEALTHY alternatives.)

Health risks linked to ultra-processed foods

The BMJ study highlighted several health risks linked to ultra-processed foods. They can be categorized into the following:

Mortality

The study analyzed data from two long-term surveys: the Nurses’ Health Study (1984-2018) with 74,563 female nurses from 11 U.S. states and the Health Professionals Follow-up Study (1986-2018) with 39,501 male health professionals from every state.

Participants, who had no history of cancer, cardiovascular disease or diabetes at the start, provided health and lifestyle updates every two years and diet information every four years. Over the follow-up period, researchers recorded 48,193 deaths, including 13,557 from cancer, 11,416 from cardiovascular diseases, 3,926 from respiratory diseases and 6,343 from neurodegenerative diseases.

Cancer

A study published in Nutrients found that people who consume more ultra-processed foods had a 23 percent higher risk of developing head and neck cancer and a 24 percent higher risk of esophageal adenocarcinoma. Higher intake of ultra-processed foods was also linked to increased risks of overall cancer, breast cancer, colorectal cancer, central nervous system tumors, chronic lymphocytic leukemia, pancreatic cancer and prostate cancer.

Mental health

According to a 2023 study published in JAMA Network Open, consuming high amounts of ultra-processed foods, especially those with artificial sweeteners, is linked to a higher risk of depression. Although the exact mechanism is unclear, recent data suggest that artificial sweeteners may affect brain function related to depression. The study, which included a large sample and high follow-up rate, adjusted for various factors and used validated dietary assessment tools.

Cardiovascular health

A study published in eClinical Medicine found that ultra-processed food consumption is directly linked to a higher risk of cardiovascular events. A 10 percent increase in the weight proportion of daily ultra-processed food intake can raise your cardiovascular event risk by 1.9 percent, while an extra serving can increase your risk by 2.2 percent. Additionally, a 10 percent increase in daily energy intake from ultra-processed foods correspond to a 1.6 percent higher risk of cardiovascular events.

Respiratory health

Research from the South Australian Health and Medical Research Institute and the University of Adelaide showed that a diet high in ultra-processed foods significantly increases one’s risk of death from chronic respiratory diseases. Data from over 96,000 U.S. participants (1999-2018) revealed that diets consisting of more than 40 percent ultra-processed foods raised the risk of death from chronic obstructive pulmonary disease (COPD) by 26 percent and the overall risk of death from chronic respiratory diseases, including lung cancer, chronic bronchitis, emphysema and asthma, by 10 percent.

Gastrointestinal health

There is growing evidence linking diets high in ultra-processed foods to gut diseases, such as inflammatory bowel disease, colorectal cancer and irritable bowel syndrome.

Metabolic health

Ultra-processed foods, often high in sugar and unhealthy fats, contribute to insulin resistance and poor blood sugar regulation. These foods typically have a high glycemic index and can cause rapid blood sugar spikes, leading to insulin resistance and Type 2 diabetes. Increased consumption of ultra-processed foods is associated with higher risks of abdominal obesity, high blood sugar, metabolic syndrome, non-alcoholic fatty liver disease, overweight, obesity and Type 2 diabetes.

Studies have found strong evidence connecting the consumption of ultra-processed foods with increased risks for heart disease-related deaths and anxiety, with up to a 50 percent higher risk of cardiovascular-related mortality and a 48-53 percent higher risk of developing anxiety and mental disorders. There is also a 12 percent higher risk of Type 2 diabetes, a 21 percent increased risk of all-cause mortality, a 22 percent higher risk of depression, and a 40-66 percent higher risk of heart disease-related deaths, Type 2 diabetes, obesity and sleep problems.

Check out FoodScience.news to learn more about the dangers of ultra-processed foods and watch the video below.

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