- Numerous studies have warned against the potential health risks of making ultra processed foods (UPF) a large percentage of a person’s diet.
- A new study found that consumption of UPFs is on the rise around the world.
- Researchers also provide further evidence of a connection between UPF intake and an increased risk for 12 health conditions.
Over the past few years, numerous studies have warned against the potential health risks of making ultra processed foods (UPFs) a large percentage of a person’s diet.
Previous research has linked consuming large quantities of UPFs to a higher mortality rate and a negative impact on the
Scientists have also found potential links between UPFs and several health conditions, including type 2 diabetes,
Now, a paper recently published in the journal
The paper, which cited data from recent studies, reviews, and meta-analyses, provides further evidence of a connection between UPF intake and an increased risk for 12 major health risks.
The
For this study, researchers focused on UPFs as defined by the NOVA classification system. UPFs are Group 4 of the NOVA system, and are defined as “formulations of ingredients, mostly of exclusive industrial use, typically created by (a) series of industrial techniques and processes.”
Common examples of UPFs include:
- canned soups
- commercially baked goods
- frozen meals
- prepackaged meals
- processed meats
- sodas and energy drinks
- snacks, such as potato chips, cookies, and crackers
- sweetened breakfast cereals.
Through the analysis of various studies, researchers determined that UPFs have been increasing in diets around the world.
For instance, the researchers found that in the United States and the United Kingdom, the estimated energy contribution of UPFs to the total food purchases or intake of a household stayed above 50%.
This percentage tripled in Spain and China over the past 3 years, and in the last four 4 increased from 10% to 23% in both Mexico and Brazil.
“The growing consumption of ultra-processed foods is reshaping diets worldwide, displacing fresh and minimally processed foods and meals,” Carlos A. Monteiro, MD, professor of nutrition and public health in the School of Public Health at the University of São Paulo, Brazil, and first author of this study, said in a press release.
“This change in what people eat is fueled by powerful global corporations who generate huge profits by prioritizing ultra-processed products, supported by extensive marketing and political lobbying to stop effective public Health policies to support Healthy eating,” Monteiro pointed out.
In their paper, the researchers also reviewed 104 long-term studies, and discovered that 92 of these showed an association between UPF consumption and increased risks for a total of 12 Health conditions and outcomes.
These are:
- abdominal obesity
- all-cause mortality
- cardiovascular disease
- chronic kidney disease
- cerebrovascular disease
- coronary heart disease
- Crohn’s disease
- depression
- high blood pressure (hypertension)
- high cholesterol (dyslipidemia)
- overweight or obesity
- type 2 diabetes.
Medical News Today had the opportunity to speak with Mir Ali, MD, a board-certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, about this research.
Ali, who was not involved in the study said he thought this was a very informative paper that further delineates the adverse outcomes of a diet high in UPFs.
“There is a rise in consumption of ultra-processed foods worldwide, but particularly in the U.S., so medical practitioners in virtually all specialties will see the effects of this change in diet on patients. By doing research that shows how and why these foods are detrimental, patients — and medical professionals — can better understand why these foods should be minimized.”
– Mir Ali, MD
“More research is needed to better define the mechanism by which ultra-processed hurt the body,” Ali added. “Also, a comparison of different diet types vs UPFs to show the difference in health effects would also be helpful.”
MNT also spoke with Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, who offered her top tips on how to reduce UPFs in our diets.
“First, I encourage people to start with assessing access, ability, and awareness — not focusing on guilt or shame,” Richard told us.
“My job as a registered dietitian nutritionist (RDN) is to meet people where they are, not where an idealized version of themselves or society thinks they ‘should’ be. We are able to translate evidence into daily, doable habits that can change the trajectory of health and enhance quality of life. Changes can be complex when considering the current landscape, pertinent health disparities, and lack of health literacy in specific populations.”
– Monique Richard, MS, RDN, LDN
“On the other hand, when an individual is willing and able to navigate changes, it can also be quite simple to make small, but impactful changes,” she added. “I have educated clients on Healthier choices available anywhere they are — from dollar stores to gas stations, fast food chains to airports, hospitals to truck stops and more.”
Richard’s first tip is to add before you subtract.
“Instead of focusing on what to remove, add foods beneficial to health where possible and accessible,” she advised. “Over time, nutrient-dense foods naturally crowd out UPFs. Try adding a serving of fruit in its natural ‘packaging’ (skin) to a meal or a day, [or] a handful of nuts, beans, or a vegetable at each meal.”
Next, Richard suggested making swaps without sacrificing convenience. If the top ingredients are sugar, starches, oils, emulsifiers, gums, or stabilizers, she detailed, the food is likely ultra-processed.
Richard said to look for other available choices. For instance, she said, we can “swap sugary beverages for water infused with citrus, berries, or herbs, or a non-sugar flavor infusers like crystallized (powdered, dehydrated form of citrus) lemon, lime, or orange.“
Another tip was to “choose minimally processed proteins (rotisserie chicken, beans, yogurt, tofu), baked, grilled, or broiled instead of breaded or fried entrees, or opt for lower-sodium canned tuna, sardines, or chicken.“
Finally, “replace a snack of chips or crackers with a trail mix made of nuts and dried fruit,“ Richard advised.
She also urged everyone to cook a little more at home. It does not have to be perfect or elaborate, she said, just more often.
“Even one home-prepared meal makes a difference,” Richard continued. “Research has shown numerous long-term benefits of families cooking and sharing meals together that extend far beyond nutrient intake at that moment. Use simple ingredients: vegetables, beans, eggs, whole grains, herbs, and spices. [And] build your meals around actual foods, not ingredients that don’t include actual food.”
