The Skinny:
It may seem like a good idea to start the day with sweet fruit-flavored yogurt, a granola bar and an energy drink and then maybe chow down on some instant soup and a cold cuts sandwich for lunch before hanging out with friends and grabbing some hot dogs, chips, a cheese dip and a soda for dinner. In reality, this type of ultra-processed food diet is a health hazard that could lead to an early death. Take heart, literally. WellWell is here to help identify what is bad and why to help avoid these food menaces.
The Slate:
Food Categories
There are four recognized food processing levels. Unprocessed or minimally processed foods include items near their natural state, think milk, fish, fresh produce and seeds like nuts and grains. Next comes foods with only simple additives like salt, sugar and oils. Processed foods that come in tins or bottles and artisanal breads and cheeses represent that third category. Finally, there are the dangerous ultra-processed foods, which are commercial products that are heavy with emulsifiers, sweeteners, preservatives and artificial colors or flavors.
Worst Of Worst
UCLA Health lists the biggest culprits as “sugary beverages such as sweetened coffee and tea, energy drinks and soft drinks, deli meats like hot dogs and sausages, frozen pizza and frozen meals, packaged snacks such as chips, cookies, crackers and baked goods most breakfast cereals, canned or instant soups boxed instant pasta products, sweetened yogurt and bouillon cubes or paste.” Be forewarned, even foods promoted as “healthy,” “vegan” or “sugar-free” may be unhealthy ultra-processed products.
Seven Deadly Ultra-Processed Sins
Bad Option. The British Heart Foundation warns that one of the greatest dangers of ultra-processed foods, with their high levels of saturated fat, salt and sugar, is that they take the place of more nutritious foods.
Harms Gut Health
Ultra-processed foods are lousy for gut health, particularly intestinal functioning. Research suggests the additives in these foods alter gut microbiota composition, causing intestinal inflammation and can even undermine brain health through the microbiota-gut-brain axis.
Hypertension Convention
Ultra-processed foods have been repeatedly linked to high blood pressure and hypertension. The European Society of Cardiology Congress reported recently that women who consumed high levels of ultra-processed foods were almost 40 percent more likely to develop high blood pressure than those who consumed less.
Heart Breaker
These foods boost the risk of cardiovascular disease, heart attack and strokes. Research tied to more than 325,000 men and women found that those who ate the most ultra-processed food were 24 percent more likely to experience serious issues such as heart attacks, strokes and angina compared to others. In fact, each 10 percent rise in daily intake of ultra-processed food was linked with a 6 percent increase in heart disease.
Cancer Risk
Research released in the last year reported that multiple studies showed that consumption of ultra-processed foods correlated with increased risk of cancer. The studies adjusted data for obesity and total energy intake to counter any objections that this increased risk could be related to general “couch potato” syndrome.
Deadly Consequences
Munching down on ultra-processed foods is not a wise choice for all sorts of health reasons. The cumulative impact of this type of diet, however, can be deadly. One study underscored the point when it reported that the consumption of ultra-processed foods was responsible for just over 10 percent of all potentially preventable premature deaths in Brazilian adults aged 30‒69 years. Chances are this risk is easily transferrable to other countries with high consumption of these foods.
Eyes Up:
Got strategies for avoiding ultra-processed foods? Let us know at info@wellwellusa.com.
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