Why Should We Avoid Ultra-Processed Foods?
Scientific research increasingly links ultra-processed foods (UPFs) to various health risks. Unlike whole and minimally processed foods, UPFs are often stripped of beneficial nutrients and contain artificial additives that may negatively impact health. Here’s what the science says:
1. Increased Risk of Chronic Diseases
- Diets high in UPFs are associated with higher risks of obesity, type 2 diabetes, and cardiovascular diseases.
- A study published in The BMJ found that a 10% increase in UPF consumption was linked to a 12% higher risk of heart disease (Srour et al., 2019).
- Another study in JAMA Internal Medicine showed that higher UPF intake was associated with an increased risk of early death (Fiolet et al., 2018).
2. Harmful Additives & Artificial Ingredients
- Many UPFs contain emulsifiers, preservatives, and artificial sweeteners that may disrupt gut bacteria and contribute to inflammation (Chassaing et al., 2015).
- Some additives, like carrageenan and certain emulsifiers, have been linked to digestive disorders and gut permeability (“leaky gut”), which may contribute to metabolic diseases (Cani & Everard, 2017).
3. Overeating & Poor Nutrition
- UPFs are engineered for maximum taste and convenience, often leading to overconsumption and a lack of satiety (feeling full) (Hall et al., 2019).
- They are typically high in calories but low in essential nutrients, contributing to nutrient deficiencies and weight gain.
4. Mental Health & Brain Function
- High UPF intake has been linked to increased risk of depression and anxiety (Adjibade et al., 2019).
- A 2022 study in JAMA Neurology found that diets high in UPFs may contribute to cognitive decline and dementia (Gomes Gonçalves et al., 2022).
The Bottom Line
Ultra-processed foods may be convenient, but their impact on long-term health is concerning. By choosing whole, minimally processed foods, you can improve energy levels, maintain a healthy weight, and reduce disease risks.
Want to learn how to cut back on UPFs? Explore our guides and easy, nutritious recipes!
References
- Srour, B., et al. (2019). Ultra-processed food consumption and risk of cardiovascular diseases: prospective cohort study (NutriNet-Santé). The BMJ.
- Fiolet, T., et al. (2018). Consumption of ultra-processed foods and cancer risk: results from the NutriNet-Santé prospective cohort. JAMA Internal Medicine.
- Chassaing, B., et al. (2015). Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature.
- Cani, P.D., & Everard, A. (2017). Gut microbiota composition and metabolic diseases: from mice to humans. Gut.
- Hall, K.D., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism.
- Adjibade, M., et al. (2019). Associations between ultra-processed food consumption and depression risk: Results from the NutriNet-Santé cohort. Psychological Medicine.
- Gomes Gonçalves, L., et al. (2022). Ultra-processed food consumption and cognitive decline in older adults: A prospective cohort study. JAMA Neurology.