Two new studies reinforce the message: Ultra-processed foods pose serious health risks
/For years, we’ve been told to stay away from processed foods. In response, many of us have switched to eating products labeled “organic.”
Turns out that being organic does not make ultra-processed foods healthier for you.
This is a growing issue because ultra-processed foods now make up 50% or more of the calories consumed in some countries, including the United States, United Kingdom and Canada. We have long understood that these foods are linked to higher risk of obesity, cardiovascular disease and dementia.
Food manufacturers have tried to overcome concerns about ultra-processed products by labeling them as being “healthy,” “natural” or “organic.” A surprising number of so-called “healthy” drinks and breakfast cereals are ultra-processed products, as are plant-based burgers.
Ultra-processed foods are everywhere. To figure out if those cookies in your pantry are ultra-processed, read the label. Ultra-processed foods are made from ingredients you might find in a chemistry set or a college lab – things like protein isolates and other chemicals, emulsifiers, thickeners and artificial flavors. Usually, the list of ingredients is long.
The problem is that the intense industrial processes used to produce these foods destroy the structure and benefits of whatever natural food ingredients are used in their production. For example, they can strip away fiber, vitamins and minerals.
Two new studies confirm the risks we’ve long associated with these foods – but also raise new concerns.
One study looked at more than 20,000 healthy Italian adults. It found that those who consume the largest quantities of ultra-processed foods had a higher risk of dying prematurely. Researchers discovered that inflammatory markers like a higher white blood cell count were more elevated in participants who ate more ultra-processed products. Chronic inflammation can damage tissue and is tied to chronic diseases like cancer and cardiovascular disease.
The second study looked at over 50,000 U.S. male health professionals It found high consumption of ultra-processed foods was linked to a higher risk of colon cancer, which is also linked to inflammation.
Giving up ultra-processed foods is not easy. They are designed to be what food scientists call “hyper-palatable,” or unusually tasty. Hyper-palatable foods are essentially addictive because they trigger intense sensory responses in the brain.
But it is possible to trade these foods for healthier options. Consider a few tips:
· Cook more. Rely on fewer packaged foods and make more meals from scratch. If you’re interested in an anti-inflammatory diet, consider trying the Mediterranean diet.
· Eat more unprocessed foods. Fruits, vegetables, nuts, seafood, milk and eggs tend to be either unprocessed or less processed, which makes them healthier, more natural sources of nutrition.
· Read the ingredient labels. Plenty of packaged foods are healthy to eat in moderation. But if the ingredient labels a long and filled with confusing items, you should consider buying an alternative.
At Methuselah Foundation, we are committed to making 90 the new 50 by 2030. But we cannot rely on scientific and medical advances alone to achieve this goal. We must each play a role in our own longevity by making healthy lifestyle choices.
And they begin with a nutritious diet.