High Consumption of Ultra-Processed Foods Linked to Greater Risk of Death

A study that analyzed data on more than 540,000 adults found that those who relied on a diet high in the most refined foods had a 10% earlier risk of dying than those who followed a low-fat diet. balanced.

Lead author Erikka Loftfield at the Stadtman Investigator at the National Cancer Institute and her colleagues monitored the eating behaviors and preferences of more than half a million adults in the United States between the ages of 50 and 71 for about 30 years.

«We found that processed meats and alcoholic beverages were the few most processed food groups that were most associated with the risk of death and that eating less of these foods has been recommended for prevention. of disease and promoting health,» Loftfield said in a press release. He presented the study findings at the American Nutrition Association’s annual meeting, Nutrition 2024, held in Chicago from June 29 to July 2, 2024.

Loftfield added: «The results of our studies support a large body of literature, including observational and experimental studies, that show that eating a lot of processed foods affects health and longevity. » However, there are still many things we don’t know, including which components of highly refined foods may be harmful to health.

Processed foods refer to industrial products that are made from food-derived substances and contain additives and preservatives to increase their shelf life. This includes sweet or savory packaged snacks, bulk packaged breads, pastries, cakes, breakfast cereals, and packaged milk/fruit drinks. Ready-to-eat foods and processed meat products also fall under the definition of processed products.

In a 2022 study published in The American Journal of Clinical Nutrition, researchers wrote, «The general golden rule is always to choose unprocessed or minimally processed foods and freshly prepared foods over highly processed foods.»

The American Heart Association also recommends choosing minimally processed foods over highly processed foods. Frozen and canned fruits and vegetables are examples of minimally processed foods.

Researchers have repeatedly linked eating a highly processed diet to a reduction in fiber, protein, potassium and other nutrients. In fact, eating mostly processed foods can increase your risk of being overweight or obese and your chances of being diagnosed with high blood pressure, type 2 diabetes diabetes, heart disease, breast cancer, liver disease, depression, or Crohn’s disease.

According to a 2024 study published in Neurology, increasing consumption of processed foods by at least 10% is associated with a higher risk of dementia and stroke. This is because processed foods contain additives that can damage your gut microbiome and lead to inflammation in your gut. If you have a leaky gut, it will cause inflammatory molecules to enter the bloodstream and travel to the brain, thereby affecting brain function.

The study found that significantly reducing the consumption of processed foods and switching to a Mediterranean diet helped to maintain brain health.

Some dangerous foods that are added every day to avoid include ham, hot dogs, french fries, potato chips, yogurt with fruit, baking mixes, noodle/soup and biscuits.