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Writer's picturemeowdini
May 212 min read

Not All Processed Foods Are Created Equal: Avoid These Ultra-Processed Culprits for a Longer Life

Updated: Aug 7

A 30-year study reveals specific ultra-processed foods that increase mortality risk, highlighting the importance of dietary choices for a healthier, longer life.

The study sheds light on the link between ultra-processed foods and mortality risk. While all ultra-processed foods may not be equally detrimental, the

research highlights specific ones to avoid for a longer and healthier life.

A photo of a large plate with grilled food, illustrating the importance of choosing healthier options to reduce mortality risk as identified in a 30-year study.


Defining Ultra-Processed Foods:


  • The Food and Agriculture Organization (FAO) defines ultra-processed foods as those containing ingredients rarely used in home cooking, often added to enhance taste or visual appeal.

  • These ingredients include preservatives, artificial colors, emulsifiers, and manipulated sugars, fats, and salts.

  • Common examples include sodas, chips, packaged soups, chicken nuggets, and ice cream.


The Study's Findings:


  • Led by Dr. Mingyang Song of Harvard University, the study analyzed data from over 100,000 health professionals in the US.

  • Participants with the highest intake of ultra-processed foods (averaging seven servings daily) had a 4% increased risk of death from any cause.

  • This group also faced a 9% higher risk of death from neurodegenerative diseases.



Not All Ultra-Processed Foods Are Bad:


  • Dr. Song emphasizes that the link between ultra-processed foods and mortality risk is not uniform across all categories.

  • The study suggests that processed meats and sugary drinks are the primary culprits driving this association.

  • Conversely, ultra-processed whole grains may not pose the same health risks.


Importance of Differentiating Within the Category:


  • Dr. Marion Nestle, a renowned nutrition expert, highlights the study's strength in differentiating between various types of ultra-processed foods.

  • This distinction is crucial for providing more targeted dietary advice.


Should We Eliminate All Ultra-Processed Foods?


  • Dr. Song advises moderation, acknowledging the diversity within the ultra-processed food category.

  • He suggests limiting or avoiding specific types like processed meats, sugary drinks, and potentially artificially sweetened beverages.

  • Certain ultra-processed options, like fortified whole-grain cereals, can still offer valuable nutrients like fiber, vitamins, and minerals.


Focus on a Balanced Diet:


  • The key takeaway is to be mindful of the types of ultra-processed foods consumed.

  • Limiting processed meats, sugary drinks, and certain artificially sweetened beverages can significantly improve your health outcomes.

  • Opting for whole foods and minimally processed options whenever possible remains the cornerstone of a healthy diet.



Source: CNN


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