Ultra-processed foods are everywhere

The Health Risks of Ultra-Processed Foods

In countries such as the UK, US, and Canada, ultra-processed foods now account for 50% or more of calories consumed. This is worrying given that these foods have been linked to an increased risk of obesity and various chronic diseases, including cardiovascular disease and dementia.

Ultra-processed foods consist of various industrial ingredients (such as emulsifiers, thickeners, and artificial flavors) amalgamated into food products through a series of manufacturing processes.

Sugary drinks and many breakfast cereals are ultra-processed foods, as are more recent innovations such as so-called plant-based burgers, which are typically made from isolated proteins and other chemicals to make the products palatable.

The intensive industrial processes used to produce ultra-processed foods destroy the natural structure of food ingredients and eliminate many beneficial nutrients such as fiber, vitamins, minerals, and phytochemicals.

The Role of Inflammation

An initial study, which looked at more than 20,000 Italian adults, found that participants who consumed the highest amount of ultra-processed foods had a higher risk of dying prematurely from any cause.

The second study, which looked at more than 50,000 U.S. male health professionals, found that high consumption of ultra-processed foods was associated with an increased risk of colon cancer.

What’s most interesting about these studies is that the health risks of consuming a diet high in ultra-processed foods remained even after accounting for the poor nutritional quality of their diets. This suggests that other factors contribute to the harm caused by ultra-processed foods. It also implies that getting the right nutrients elsewhere in the diet may not be enough to eliminate the risk of disease from consuming ultra-processed foods.

Similarly, the food industry’s attempts to improve the nutritional value of ultra-processed foods by adding a few more vitamins may be overlooking a more fundamental problem with these foods.

Why are ultra-processed foods so harmful to our health?

The Italian study found that inflammatory markers, such as higher white blood cell counts, were higher in the groups that ate the most ultra-processed foods. Thus, our bodies can trigger an inflammatory response for a variety of reasons, such as if we catch a cold or cut ourselves. The body responds by sending signals to our immune cells (such as white blood cells) to attack any invading pathogens (such as bacteria or viruses).

Usually, our inflammatory response resolves fairly quickly, but some people can develop chronic inflammation throughout the body. This can cause tissue damage and is linked to many chronic diseases, such as cancer and cardiovascular disease. Many studies have also found that poor diets can increase inflammation in the body and that this is linked to an increased risk of chronic diseases.

Since signs of inflammation were observed in the Italian study participants who ate the most ultra-processed foods, this could suggest that inflammation may contribute to ultra-processed foods increasing disease risk.

Some common food additives in ultra-processed foods (such as emulsifiers and artificial sweeteners) also increase inflammation in the gut by causing changes in the gut microbiome. Similarly, some researchers have theorized that ultra-processed foods increase inflammation because the body recognizes them as foreign, much like invading bacteria. The body then mounts an inflammatory response, which has been dubbed “fast food fever.” This increases inflammation throughout the body as a result.

Although the US colon cancer study did not establish whether inflammation increased in men who consumed the most ultra-processed foods, inflammation is strongly linked to an increased risk of colon cancer. Moreover, research shows that other mechanisms, such as impaired kidney function and toxins in packaging, also contribute to the increase in inflammation.They may also explain why ultra-processed foods cause so many dangerous health problems.

Since inflammatory responses are hardwired into our bodies, the best way to prevent this from happening is to avoid eating ultra-processed foods. Some plant-based diets high in natural, unprocessed foods (such as the Mediterranean diet with olive oil) have also been shown to be anti-inflammatory. This may also explain why plant-based diets without ultra-processed foods may help prevent chronic disease.

It’s not known to what extent an anti-inflammatory diet can help counteract the effects of ultra-processed foods. However, simply reducing ultra-processed food intake can be challenging. Ultra-processed foods are designed to be highly palatable, and coupled with persuasive marketing, this can make resisting them a huge challenge for some people.

These foods are not labeled as such on food packaging, so the best way to identify them is by looking at their ingredients. Typically, things like emulsifiers, thickeners, protein isolates, and other industrial-looking products are a sign that it’s an ultra-processed food.