The consumption of ultra-processed foods is linked to an increased risk of early death, according to a study conducted over 30 years. However, different foods have varying effects. The lead author of the study, Dr. Mingyang Song, an assistant professor of clinical epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, noted that processed meats and sugary foods and drinks do not carry the same risks as ultra-processed whole grains, for example.
The study analyzed data from over 100,000 health professionals in the United States who had no history of cancer, cardiovascular disease, or diabetes. Between 1986 and 2018, participants provided information about their health habits and lifestyles every two years. Every four years, they completed a detailed food questionnaire.
The group that consumed less processed food had an average intake of about three servings per day, while the group that consumed more processed food had an average of seven servings per day, according to the study published in the BMJ on Wednesday. Data showed that those who consumed higher amounts of ultra-processed food were 4% more likely to die from any cause, including a 9% increase in the risk of death due to neurodegenerative diseases.
Song described the association as "moderate," indicating that the relationship was not as strong across all types of ultra-processed foods. He clarified that "the positive association is mainly driven by a few subgroups, including processed meats and sugar-sweetened or artificially sweetened beverages."
Dr. Marion Nestle, a professor emerita in nutrition and food studies at New York University, pointed out that the findings of this study are consistent with hundreds of other studies in the field, but what makes this study unique is its analysis of different subgroups within the category of ultra-processed foods.
Should we eliminate all ultra-processed foods? Song does not recommend a complete rejection of all ultra-processed foods because they encompass different categories. He stated, "Whole grain cereals and whole grain bread, for example, are ultra-processed foods, but they contain many beneficial nutrients such as fiber, vitamins, and minerals. On the other hand, I think people should try to avoid or limit consumption of certain ultra-processed foods, like processed meats, sugary drinks, and artificially sweetened beverages."
There are also more questions that need to be addressed concerning ultra-processed foods. Dr. Peter Wild, a senior fellow at the Quadram Institute Bioscience in the UK, stated that the recent study is robust primarily due to the lengthy observation period; however, it is an observational study. This means that while researchers can observe a correlation, they cannot assert that foods were the cause of deaths.
Song found that researchers also need to further examine the components of ultra-processed foods that may impact health, whether they are food additives, emulsifiers, or flavorings, to provide guidance to governments and institutions on how to regulate foods.
Overall diet is the most important factor. Song mentioned that researchers found the most crucial factor in reducing the risk of death is the quality of a person’s overall diet, stating, "If people maintain a healthy overall diet, I don’t think they need to feel alarmed or panicked. The overall dietary pattern is still the predominant factor determining health outcomes."
Wild explained that a healthy, diverse diet includes the largest variety of colorful fruits, vegetables, and whole grains. He emphasized in a conversation with CNN that if "you are concerned about food additives, choose foods with low levels of additives. Also, consider the nutritional content of the ultra-processed foods you choose to consume."
It is also important to recognize that foods should be consumed in a balanced manner. Wild clarified that fruit juice contains vitamins, minerals, and beneficial antioxidants when consumed in moderation, but excessive intake can lead to high sugar levels that may outweigh its benefits.
He concluded that "it's not just about black and white. No type of food is entirely good or bad; rather, they will contain elements of both, and the balance between the two may depend on how much you consume."
