May 9th 2024.
According to a 30-year study, consuming ultraprocessed foods may increase the risk of early death. However, not all ultraprocessed foods have the same impact on health. Dr. Mingyang Song, the lead study author and associate professor at Harvard's TH Chan School of Public Health, explains that processed meats and sugary foods and drinks do not have the same correlation as ultraprocessed whole grains.
The study analyzed data from over 100,000 health professionals in the United States with no history of cancer, cardiovascular disease, or diabetes. These participants provided information about their health and lifestyle habits every two years from 1986 to 2018. Additionally, every four years, they completed a detailed food questionnaire. The results showed that those who consumed the most ultraprocessed foods had a 4% higher risk of death from any cause, as well as a 9% increased risk of neurodegenerative deaths.
Dr. Song describes the correlation as "moderate," noting that it varies among different types of ultraprocessed foods. He explains that the positive association is mostly driven by processed meat and sugar-sweetened or artificially sweetened beverages. This study's findings are consistent with hundreds of others in the field, but what sets it apart is its examination of different subgroups within the ultraprocessed food category, according to Dr. Marion Nestle, a professor emerita at New York University.
The question arises, do we need to eliminate all ultraprocessed foods from our diet? Dr. Song suggests that this is not necessary because the category is diverse. For example, cereals and whole-grain bread are ultraprocessed foods but contain beneficial nutrients like fiber, vitamins, and minerals. However, he does advise people to limit or avoid certain ultraprocessed foods, such as processed meat, sugar-sweetened beverages, and artificially sweetened beverages.
While this study is strong due to its long duration, it is an observational study. As Dr. Peter Wilde, an emeritus fellow at Quadram Institute Bioscience in the United Kingdom, points out, researchers can only observe a correlation, not determine that the food caused the deaths. Moreover, further research is needed to understand which components of ultraprocessed foods, such as additives, emulsifiers, or flavors, may affect health. This information can then be used to guide government and institutional regulations for food.
However, the most critical factor in reducing the risk of death is maintaining a healthy overall diet, according to Dr. Song. He emphasizes that people should not be scared or panicked but focus on their dietary patterns. A varied and balanced diet, with plenty of colorful fruits and vegetables and whole grains, is crucial, says Dr. Wilde. He also suggests being mindful of the nutritional content of the foods consumed, especially additives. It is essential to remember that balance is key, as even beneficial foods like fruit juice can have negative effects if consumed in excess due to their high sugar content. As Dr. Wilde reminds us, the issue is not black and white, and each food contains both good and bad elements. Therefore, moderation and balance are key to maintaining a healthy diet.
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