Which Processed Foods Are Worse for You?

Eating ultra-processed foods is linked to an early risk of death, but different foods have different consequences, according to a 30-year study.

Processed meats and sugary foods and drinks are not correlated with the same risks as ultra-processed whole grains, said lead study author Dr. Mingyang Song, associate professor of clinical epidemiology and nutrition at Harvard’s TH Chan School of Public Health.

The study analyzed data from more than 100,000 health care workers in the United States with no history of cancer, cardiovascular disease or diabetes. From 1986 to 2018, participants provided information about their health and lifestyle every two years.

Every four years they completed a detailed food questionnaire.

The group that ate the least ultra-processed foods averaged about three servings per day, while the highest group ate an average of seven servings per day, according to the study published Wednesday in The BMJ journal.

Those who ate the most had a 4% higher risk of deaths from any cause, including a 9% increased risk of neurodegenerative deaths, the data showed.

Song described the correlation as “moderate” and noted that the association was not equally strong across all types of ultra-processed foods.

“The positive association is mainly driven by a few subgroups, including processed meats and sugar-sweetened or artificially sweetened beverages,” he said.

The findings in this study were consistent with those of hundreds of others in the field, but what makes this study unique is the breakdown of different subgroups within the ultra-processed food category, said Dr. Marion Nestle, professor emeritus of nutrition, nutrition studies and research at Paulette Goddard. public health at New York University.

Should we get rid of all ultra-processed foods?

Song wouldn’t necessarily recommend a complete rejection of all ultra-processed foods because it’s a diverse category, he said.

“For example, grains and whole wheat bread are also considered ultra-processed foods, but they contain several beneficial nutrients such as fiber, vitamins and minerals,” he said. “On the other hand, I think people should try to avoid or limit consumption of certain ultra-processed foods, such as processed meats, sugar-sweetened beverages and also possibly artificially sweetened beverages.”

There are also more questions to be answered when it comes to ultra-processed foods.

First, the recent study is strong because of its long duration, but it is an observational study. That means that while researchers can see a link, they can’t say the food was the cause of the deaths, says Dr. Peter Wilde, an emeritus fellow at the Quadram Institute Bioscience in the United Kingdom.

Researchers should also look more closely at the components of ultra-processed foods that can affect health – whether food additives, emulsifiers or flavorings – to advise governments and institutions on how to regulate food, Song said.

The overall diet is most important

Researchers also found that the quality of a person’s overall diet is the most important factor in reducing the risk of death, Song said.

“If people eat a generally healthy diet, I don’t think they have to be afraid or panic,” he said. “Overall diet is still the predominant factor determining health outcomes.”

A healthy diet is varied, with as many colorful fruits and vegetables and whole grains as possible, Wilde said.

“If you are concerned about food additives, choose foods with low levels of additives,” he said in an email. “Consider the nutritional value of (the ultra-processed foods) you do consume.”

It is also important to recognize that food should be eaten in balance. Fruit juice contains beneficial vitamins, minerals and antioxidants when consumed in moderation, but too much will have a high sugar content that can negate its benefits, Wilde said.

“This is not black and white,” he said. “A particular food is neither good nor bad, it contains elements of both, and the balance between the two can depend on how much you eat.”