02 March 2024 , 08:00
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Ultra-processed foods have been linked with a higher risk of developing 32 health problems including cancer, heart disease and obesity.
Researchers analysed 14 review articles published in the last three years and found a "convincing link" between a high intake of ultra-processed foods - also known as "UPFs" - and poor health outcomes. These foods are usually higher in fat, sugar and salt and contain chemicals, colourings, sweeteners and preservatives that extend shelf life.
UPFs have become a concern over the years with research suggesting they are not as healthy as whole foods such as vegetables, fruits, beans and whole grains - and while there have been calls on governments to encourage people to eat less UPFs, the official guidelines in the US don't include recommendations on cutting them out.
READ MORE: Ultra-processed foods are 'harmful to every part of the body' with links to 32 illnesses
UPFs have been connected to issues including heart disease (Stock photo) (Getty Images/Science Photo Library RF)The latest study, published in The BMJ on Wednesday, included 9.9 million people, with data on exposure to UPFs coming from the likes of food questionnaires and dietary history. The team graded the evidence as convincing, highly suggestive, suggestive, weak or no evidence.
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Based on "convincing" evidence, a higher UPF intake was associated with a 50% greater risk of death from cardiovascular disease, a 12% greater risk of type 2 diabetes, and a 48-53% greater risk of developing anxiety. There was also "highly suggestive" evidence that eating more UPFs could increase the risk of obesity, type 2 diabetes, sleep problems and dying from heart disease by 40-66%, as well as a 22% greater risk of developing depression and a 21% greater risk of death from any cause.
Researchers said that the evidence between UPF intake and "asthma, gastrointestinal health, some cancers, and intermediate cardiometabolic risk factors remains limited and warrants further investigation". They added that their findings will help develop public health measures to "target and reduce dietary exposure to ultra-processed foods" and improve human health.
"They also inform and provide support for urgent mechanistic research," the researchers added. Here's the full list of health problems connected to the consumption of UPFs:
- All-cause mortality
- Cancer-related mortality
- Cardiovascular disease related mortality
- Heart disease related mortality
- Breast cancer
- Cancer (overall)
- Central nervous system tumours
- Chronic lymphocytic leukaemia
- Colorectal cancer
- Pancreatic cancer
- Prostate cancer
- Sleep issues
- Anxiety
- Depression
- Common mental health issues
- Asthma
- Wheezing
- Cardiovascular disease events ie, heart attack, heart failure
- Cardiovascular disease morbidity
- Hypertension
- Hypertriacylglycerolemia
- Low high-density lipoprotein cholesterol
- Crohn's disease
- Ulcerative colitis
Abdominal obesity
- Hyperglycaemia
- Metabolic syndrome
- Non-alcoholic fatty liver disease
- Obesity
- Being overweight
- Overweight + obesity
- Type 2 diabetes
In a linked editorial, academics from Brazil said "no reason exists to believe that humans can fully adapt" to UPFs, which they say are "often chemically manipulated cheap ingredients" and "made palatable and attractive by using combinations of flavours, colours, emulsifiers, thickeners, and other additives". They added: "It is now time for United Nations agencies, with member states, to develop and implement a framework convention on ultra-processed foods analogous to the framework on tobacco."
Dr. Melissa Lane, the lead author of the study and a research fellow at the Food and Mood Centre at Deakin University, Australia, told Business Insider the study reflects how people should be "focusing on less processed alternatives that you can add to your diet like fresh, frozen or tinned fruits, vegetables, beans, and legumes." She also suggested swapping UPFs for healthier alternatives.
This could include as replacing flavoured yogurt with natural yogurt with fruit, or drinking water instead of sweetened beverages. She added: "When eating out, aim to go to your local restaurants and cafes rather than fast-food chains as local eateries are less likely to make or sell ultra-processed foods."
Scientists say you should avoid sugary drinks and choose water instead (Getty Images)
Meanwhile, Tim Spector, professor of genetic epidemiology at King's College London, accused food companies of causing the UK's obesity crisis by making foods "hyper-palatable" to turn a profit. Prof Spector, who founded the Zoe company, told the House of Lords Food, Diet and Obesity Committee that the UK was the "sick man of Europe" because of its consumption of UPFs - which he likened to passive smoking.
When asked how poor diet contributes to ill health, he said: "I think there's something in the very essence of the food we're eating that is causing us this problem and that's why the UK is really the sick man of Europe because we have the highest percentage of our calories eaten in this poor quality food that makes us overeat." He added: "I'm old enough to live through the passive smoking debates in epidemiology, where the initial studies were not that clear and the tobacco industry was sort of pushing back and saying 'we don't really understand the exact dose that's harmful for children', and 'don't worry about it, it's all very confusing'. And I think this is very much what we're seeing here."
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Prof Spector said that many studies show that people who eat the most UPFs have "more diabetes, more obesity, higher blood pressure, altered lipid levels", adding: "I think it's fairly clear that you have a health problem - that's partly due to these foods are inducing (people) to eat more because they're hyper-palatable." He said that UPFs were also affecting people's gut microbes.