- A diet high in ultra-processed foods is associated with the development of multiple chronic diseases, according to a new study.
- Ultra-processed foods of animal origin and artificial and artificial foods are particularly likely to lead to cancer, diabetes and heart problems simultaneously. sugary drinks.
- Although this study found no such link between ultra-processed foods such as bread, cereals or plant-based alternatives, experts caution against their overconsumption.
- One problem with identifying ultra-processed foods is that they are typically classified based on their degree of processing, with less emphasis on nutritional value.
Consumption of ultra-processed foods has been linked to various individual chronic diseases such as
The study reveals that there is a 9% increase in the likelihood of developing cardiovascular and cardiometabolic comorbidities for those whose diet consists of a significant amount of ultra-processed foods.
According to the study, the greatest increase in risk was from animal products and artificially sweetened drinks.
Researchers found no similar associations between ultra-processed breads and cereals, plant-based alternatives, and comorbidities.
The study is an analysis of data from the European Prospective Survey on Cancer and Nutrition (EPIC). This is an ongoing prospective cohort study investigating associations between cancer and other diseases, and risk factors related to lifestyle, diet, genetics and environment.
For the new study, researchers looked at data from 266,666 participants. The foods they consumed were classified according to their level of processing according to the NOVA index. There was a median follow-up of 11.2 years to monitor the progression of chronic diseases.
The study is published in
There is no universal agreement on the exact attributes that define a problematically processed food. This is largely because most modern foods, unless they come directly from where they are grown, require some processing.
Processed foods may include such healthy food articles like Tofusimple bread, canned tuna Or beans, and cheese. However, it’s ultra-processed foods, or UPFs, that are of greatest concern.
The standard adopted by most researchers is NOVA Indexdeveloped by Carlos Monteiro and colleagues at the University of Sao Paolo in Brazil.
The lead researcher of the new study, Dr. Heinz Freislingnutrition and metabolism scientist for the World Health Organization, explained how the index works:
“NOVA classifies foods not based on their nutritional profile, but based on their degree of processing into four categories: fresh or minimally processed, culinary ingredients, processed and ultra-processed. »
Michelle Routhensteinpreventive cardiology dietitian at FullyNourished.com, who was not involved in the study, described the latter category as “foods made exclusively using a combination of industrial processes.”
Since degree of processing alone doesn’t tell the whole story – ingredients matter too – there is room for personal opinions on the matter.
For Dr. Freisling, “(u)ltra-processed foods are foods that cannot be prepared at home due to the lack of both the machinery necessary for their preparation and the ingredients characteristic of ultra-processing . Examples of such ingredients are colorings, artificial sweetenersfood preservatives, and more.
Why can consumption of ultra-processed foods lead to comorbidities? “This is currently a hot research topic because it is not yet clear why ultra-processed foods show this strong link to a wide range of conditions,” Dr. Freisling said.
He speculated that this may be due to the ready availability and lower cost of these foods to the consumer. Designed for their flavor – and their longevity – people tend to eat too many of them.
“For example, a simple boiled but the cob is not competing with a bag of tortilla chips,” Dr. Freisling said.
He also suggested that additives, including artificial sweeteners, could play a role.
“The sheer lack of alimentary fiber and the modified food matrix – the natural matrix or shape of a food at a microscopic level – could play an important role,” he added.
Routhenstein noted that the treatment methods themselves may also be responsible. She said ultra-processing methods create byproducts in foods that can promote disease.
“For example, advanced glycation end products (AGEs) are formed as a byproduct of certain food productions and can lead to inflammation and oxidative stress, thereby negatively contributing to a wide range of health problems,” emphasized Routhenstein.
“AGE levels are highest per gram in ultra-processed foods that use dry heat, such as crackers, chips and cookies,” she added..
Although the study found no association between ultra-processed breads and cereals and plant-based alternatives, Dr. Freisling doesn’t think that means they should be considered an interesting part of the diet. .
“I remain concerned because people who eat diets with a high proportion of ultra-processed foods typically consume these foods in a widespread manner,” he said.
Additionally, although the study focused on comorbidities, these foods have been associated with individual chronic diseases in previous studies.
Routhenstein suggested several easy-to-prepare foods that can replace ultra-processed foods in the diet.
“A simple swap you can make is replacing fruit-flavored yogurts with making your own yogurt and fruit bowl,” Routhenstein said.
Another yogurt-related improvement would be to replace protein powder which contains emulsifiers, flavor enhancers and isolates with ¾ cup unflavored/unsweetened Greek yogurt.
Routhenstein provided a few other tips, such as swapping ultra-processed meat like bacon for a homemade tempeh and mushroom version.
A plant-based recipe
“Adding coconut aminos, apple cider vinegar and a touch of maple syrup with a pinch of smoked paprika to slices of tempeh and shiitake mushrooms is one way to reduce the consumption of processed meats and to add a nutrient-rich protein that’s good for your heart. , intestine and bones. It could also help reduce oxidative stress, the opposite of what ultra-processed foods do! »
—Michelle Routhenstein
“We have shown that a risk factor – here high consumption of ultra-processed foods – is not only linked to a higher risk of a serious disease, for example diabetes, but can also increase the risk of ( suffer) from a combination of diseases, known as diabetes. as multimorbidity,” said Dr. Freisling.
“Secondly,” he says, “I think it’s important to let the public know that certain subgroups of ultra-processed foods should be preferred over others. For example, plant-based products or animal products.
Routhenstein agreed with this second point, saying, “This highlights the need to assess nutritional value like fiber to offset the detrimental effects of ultra-processed foods as defined by the NOVA classification scale.” »
