Ultra-processed food consumption associated with worse cardiometabolic, mental health, and mortality outcomes!
In my weekly review of articles that significantly impact health, wellness, and longevity, I came across an extremely important article that highlights the risks of ultra-processed food consumption. Right from the start you may be wondering, “What exactly are ‘ultra-processed’ foods?” So let’s do a quick review of the NOVA food classification system developed at the University of São Paulo, Brazil:
Unprocessed or Minimally Processed Foods: whole, natural foods like fresh veggies, fruits, nuts, and seeds —> the best!
Processed Culinary Ingredients: used to prepare and season meals, like salts, sugars, oils —> in small amounts!
Processed Foods: have undergone basic preservation or cooking, like canned veggies or fish, salted nuts, and fresh breads —> minimize!
Ultra-Processed Foods: industrial formulations with little to no whole foods, like sugary drinks, packaged snacks, instant noodles, and reconstituted meats (think hot dogs) —> the worst!
Additional information about processed foods can be obtained here, if interested.
Back to the study— published in BMJ— was an umbrella review of meta-analyses— literally a meta-analysis of existing meta-analyses! The study included 45 pooled analyses and a total population of almost 10 million! Incredible. Key findings from the study:
Greater exposure to ultra-processed foods was associated with all of the following findings:
Higher risks of all cause mortality
Higher risks of cancer
Higher risks of anxiety, depression, mental disorders, and adverse sleep outcomes
Higher cardiovascular disease
Higher risk of abdominal obesity
Profound and disturbing results. In fact, the authors concluded the following: “These findings provide a rationale to develop and evaluate the effectiveness of using population based and public health measures to target and reduce dietary exposure to ultra-processed foods for improved human health. They also inform and provide support for urgent mechanistic research.”
To address the potential underlying mechanisms, a more recent study in the journal Critical Reviews in Food Science and Nutrition found that high ultra-processed food diets are associated with increased problematic fatty acids (which contribute to inflammation, metabolic stress, and disease in the body) and reduced beneficial fatty acids (which can actually protect you from disease). The authors also highlighted that ultra-processed foods are associated with mitochondrial dysfunction! Mitochondria are essential for energy production in almost every cell in our bodies!
Yet more evidence that fresh veggies and fruits are the optimal diet! Desiring more detailed dietary advice— check out the Diet & Nutrition chapter in my book Optimized.
