Ultra-processed foods account for over 50% of calories consumed in countries such as the UK, US and Canada.
This is concerning given that these foods are associated with a range of health conditions, including obesity and an increased risk of various chronic diseases such as cardiovascular disease and dementia.
Ultra-processed foods are formulations of various industrial ingredients (emulsifiers, thickeners, artificial flavors, etc.) that are fused into food through a series of manufacturing processes.
Sugary drinks and many breakfast cereals are ultra-processed foods, as are recent innovations such as so-called “plant-based” burgers, which are typically loaded with protein isolates or Made with other chemicals.
The intense industrial processes used to produce ultra-processed foods destroy the natural structure of food ingredients, stripping them of many beneficial nutrients such as fiber, vitamins, minerals and phytochemicals.
Many of us are well aware that ultra-processed foods are detrimental to our health. However, it is unclear if this is simply due to the low nutritional value of these foods.
Two new studies now show that malnutrition alone may not explain health risks. This suggests that other factors may be required to fully explain their health risks.
Role of inflammation
An initial study of more than 20,000 Italian adults found that those who ate the most ultra-processed foods had a higher risk of dying prematurely from any cause.
A second study of more than 50,000 male U.S. health professionals found that high consumption of ultra-processed foods was associated with an increased risk of colon cancer.
What is most interesting about these studies is that the health risks from eating diets high in ultra-processed foods remained even after accounting for the low nutritional value of their diets. contribute to the harm caused by ultra-processed foods.
It also means that getting adequate nutrients elsewhere in the diet may not be enough to offset the risk of illness from consuming ultra-processed foods.
Similarly, attempts by the food industry to add a few vitamins to improve the nutritional value of ultra-processed foods may be sidestepping a more fundamental problem with these foods.
So what factors could explain why ultra-processed foods are so detrimental to our health?
An Italian study found that inflammatory markers, such as increased white blood cell counts, were higher in the group that ate the most highly processed foods.
Our body can trigger an inflammatory response for many reasons, such as when we catch a cold or when we are injured. or viruses).
Our inflammatory response usually goes away quickly, but some people develop chronic inflammation throughout the body. are involved in
Many studies have found that a poor diet can increase inflammation in the body, which is associated with an increased risk of chronic disease.
Given that Italian study participants who ate the most ultra-processed foods showed signs of inflammation, this may contribute to why ultra-processed foods increase disease risk. suggests that
Some food additives commonly found in ultra-processed foods, such as emulsifiers and artificial sweeteners, also cause changes in the gut microbiome, increasing inflammation in the gut.
Some researchers theorize that ultra-processed foods increase inflammation. This is because the body perceives it as a foreign substance, like invading bacteria. The result is increased inflammation throughout the body.
The US colon cancer study did not establish whether inflammation was increased in men who consumed the most ultra-processed foods, but inflammation is strongly associated with an increased risk of colon cancer.
Other mechanisms, such as impaired kidney function and packaged toxins, may also explain why ultra-processed foods cause so many dangerous health problems, according to research.
The inflammatory response is built into our bodies, so the best way to prevent this is to avoid eating ultra-processed foods at all.
Some plant-based diets (such as the Mediterranean diet), which are high in natural, unprocessed foods, have also been shown to have anti-inflammatory properties.
This may also explain why a plant-based diet free of ultra-processed foods can help prevent chronic disease. I don’t know if
Simply reducing your intake of ultra-processed foods can be difficult. Ultra-processed foods are designed to be very palatable, and coupled with compelling marketing, they can be very difficult for some people to resist.
These foods are not even labeled as such on the food packaging. The best way to identify them is to look at their ingredients. Emulsifiers, thickeners, protein isolates, and other industrial-sounding products usually indicate that it is an ultra-processed food. I’m here.
But making meals from scratch using whole foods is the best way to avoid the harm of ultra-processed foods.
Richard Hoffman, Associate Lecturer in Nutritional Biochemistry, University of Hertfordshire
This article was originally published by The Conversation. Please read the original article.
