These are the ultra-processed foods you should avoid, according to 30 years of research

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According to a 30-year study, eating ultra-processed foods is linked to an earlier risk of death – but different foods have different effects.

Ultra-processed foods are “ingredients that are never or rarely used in cuisines, or classes of additives intended to make the final product tastier or more appealing.” Food and Agriculture Organization of the United Nations.

These ingredients – found in soft drinks, chips, packaged soups, nuggets and ice cream – may contain preservatives to prevent mold or bacteria, artificial colors, emulsifiers to prevent separation, and added or modified sugar, salt and fat to make food more appealing. .

Processed meats and sugary foods and drinks don’t pose the same risks as ultra-processed whole grains, says lead study author Dr. Mingyang Chang, associate professor of clinical epidemiology and nutrition at Harvard’s TH Chan School of Public Health.

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The study analyzed data from more than 100,000 healthcare professionals in the United States without a 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 an extensive nutritional questionnaire.

The group that ate the least amount of processed food ate an average of three servings per day, while the highest group ate an average of seven servings per day. The study was published Wednesday in the journal BMJ.

The data showed that binge eaters had a 4% higher risk of death from any cause, including a 9% higher risk of neurodegenerative deaths.

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

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

The study’s findings are consistent with those of hundreds of others in the field, but what makes it unique is its distinction from different subgroups within the ultra-processed food category, says Dr. Marion Nestle, Goddard professor of nutrition, food studies and politics. in Public Health from New York University.

Songs doesn’t necessarily mean a complete rejection of all ultra-processed foods, because it’s a different category, he said.

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

There are still many questions to be answered when it comes to ultra-processed foods.

First, the recent study is robust because it covers a longer period of time, but it is an observational study. That means that while researchers may observe a link, they cannot say that the diets are the cause of the deaths, said Dr. Peter Wild, an emeritus fellow at the Quadram Institute for Biosciences in the United Kingdom.

Researchers also need to look more closely at the components of ultra-processed foods that may affect health. To advise governments and companies on how to regulate food – food additives, emulsifiers or flavorings, Chang said.

The researchers also found that the most important factor in reducing mortality risk was the quality of a person’s overall diet, Chang said.

“If people are eating a generally healthy diet, I don’t think this is necessary Be afraid or angry,” he said. “Overall diet is still an important determinant of 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 the least amount of additives,” he said in an email. “Consider the nutritional value of the (ultra-processed food) you want to consume.”

It is also important to know that food should be eaten in balance. Fruit juice contains beneficial vitamins, minerals and antioxidants when consumed in moderation, but excessive amounts of sugar can outweigh its benefits, Wild said.

“It’s 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 depends on how much you eat.”