Ultra-processed foods are formulations of ingredients, mostly of exclusive industrial use, that result from a series of industrial processes 1. These foods are often high in added sugar, salt, and fat, and low in protein and fiber 2. Examples include soft drinks, salty and sugary snacks, ice cream, sausage, deep-fried chicken, ketchup, and mayonnaise 3. The complete list of these foods is impossibly long, each food meant to replace a whole food option and consequently reducing your lifespan and healthspan.
Studies have shown that consuming ultra-processed foods is associated with a number of negative health outcomes. For example, one study found that eating more than four daily servings of ultra-processed foods was linked to a 62% higher risk of premature death compared to eating little or none of these foods 4. Another study found that every 10% increase in the consumption of ultra-processed foods was significantly associated with a 14% higher risk of death from all causes 5.
In addition to increasing the risk of premature death, ultra-processed foods have also been linked to a number of chronic diseases. For instance, studies have found that consuming ultra-processed foods is associated with an increased risk of obesity 6, type-2 diabetes 7, heart disease 8, and cancer 9. These foods have also been linked to cognitive decline and an increased risk of developing dementia 10.
The mechanisms behind these associations are not fully understood. However, it is thought that the high levels of sugar, salt, fat, and food additives in ultra-processed foods may contribute to their negative health effects. For example, these foods may disrupt the intestinal barrier and promote inflammation, increasing the risk for cancer 11.
In conclusion, consuming ultra-processed foods can reduce your healthspan by increasing your risk of premature death and chronic diseases. To improve your health and increase your lifespan, it is important to limit your consumption of these foods and instead focus on eating a diet rich in unprocessed or minimally processed foods.
This shouldn't be news anymore, here is a Stanford Health Care lecture from 2015:
And article from 2020 also from Dr. Robert Lustig: Ultraprocessed Food: Addictive, Toxic, and Ready for Regulation - PMC (nih.gov)
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