Health
Discover Which Common Foods May Increase Your Risk of Early Mortality
A recent study reveals a potential link between the consumption of ultra-processed foods and a slightly increased mortality risk. Drinks and foods that fall into this category include ready-to-eat meats, sugary sodas, processed breakfast cereals, dairy-based desserts, instant noodles, and a host of pre-packaged snacks. These foods are not only quick and convenient but also account for up to 58% of daily calorie intake in affluent nations such as the United States.
The study, which referenced data from two long-term surveys, investigated the dietary habits of 74,563 female registered nurses and 39,501 male health professionals. These participants had no history of chronic diseases like diabetes, cancer, or cardiovascular diseases, and regularly submitted information about their lifestyle habits and health. Their dietary quality was assessed using the Alternative Healthy Eating Index-2010 (AHEI) score.
Researchers had 48,193 deaths to examine over the study’s duration and divided the participants’ ultra-processed food consumption into quarters. This analysis found that those in the highest quarter, consuming about seven servings daily, had a 4% higher risk of death from any cause and a 9% higher risk of deaths unrelated to cardiovascular disease or cancer, including an 8% higher risk of neurodegenerative disease-associated deaths.
Contrary to popular belief, ultra-processed foods are not just tasty and addictive snacks. They are industrially processed, with significant amounts of salt, fat, and sugar, and have low quantities of necessary vitamins and fiber. While this study does not purport a direct cause-and-effect relationship due to its associative nature, the researchers expressed the potential health benefits of reduced consumption of certain types of ultra-processed food.
On the subject of ultra-processed foods and cancer, Mingyang Song, MD, an associate professor of clinical epidemiology and nutrition at the Harvard T. H. Chan School of Public Health, explained that identifying a direct relationship is challenging. He cites methodological and biological issues, including the difficulty in accurately assessing diet, the intricate connection between diet and other lifestyle factors, and the long period it takes for cancer to develop.
Adding another perspective, David Cutler, MD, a board-certified family medicine physician, mentioned that certain ultra-processed foods might confer protection against cancer and cardiovascular disease. He referenced dark chocolate’s association with lower cardiovascular mortality despite its high calorie and low nutritional value. However, he warned that ultra-processed foods’ impact on neurodegenerative diseases like Parkinson’s and multiple sclerosis, coupled with increased risk of respiratory diseases, might overshadow its effect on more common causes of death like cancer and cardiovascular disease.
Interestingly, the link between increased ultra-processed food consumption and mortality risk became less substantial when considering the participants’ overall diet quality, underlining the importance of considering nutritional value alongside the level of processing.
The researchers noted that specific ultra-processed foods, especially ready-to-eat products based on meat, poultry, and seafood, had the most potent associations with increased mortality risk.
While the study authors did not champion the complete elimination of ultra-processed foods, they advocated for a balanced diet for optimal health and wellness. According to Dr. Cutler, the risk of bowel cancer is notably high with processed meats, and excessive consumption of other heavily processed foods is generally ill-advised. Underscoring the importance of limiting ultra-processed food intake, Dr. Cutler reminded us of the broader health implications, beyond mortality, that can be avoided with a well-managed diet.
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