Ultra-Processed Foods: Cause of Early Death

Nearly 60% of an adult’s daily calories come from ultra-processed foods, while a child’s intake is roughly 67%. but new studies say they keep rising.

According to a study published in The BMJ, ultra-processed foods are the main source (nearly 58%) of calories eaten in the US, and contribute almost 90% of the energy we get from added sugars.

Ultra-processed foods are industrial formulations made of multiple ingredients, many of which are derived from food or food substances. They are often high in added sugar, unhealthy fats, salt, and artificial ingredients. Ultra-processed foods are also often low in fiber and other nutrients.

Examples of ultra-processed foods include:

• Sugary drinks, such as soda, juice, and sports drinks
• Packaged snacks, such as candy, chips, and cookies
• Fast food, such as hamburgers, fries, and pizza
• Frozen meals, such as lasagna, chicken nuggets, and pizza
• Processed meats, such as bacon, hot dogs, and sausage
• Pastries, cookies, and cake
• Sweetened breakfast cereals
• Instant noodles and soups
• Decaffeinated coffee
• Infant formula

Ultra-processed foods are convenient and inexpensive, but they are also unhealthy. Eating a diet high in ultra-processed foods has been linked to a number of health problems, including:

• Obesity
• Type 2 diabetes
• Heart disease
• kidney failure
• Stroke
• Dementia
• Cancer
• Digestive problems
• Depression
• Early death

Ultra-processed foods are also addictive. They are often designed to be hyperpalatable, meaning that they are high in fat, sugar, and salt, which makes them taste good. This can lead people to eat more of these foods than they need or want.

If you are looking to improve your health, it is important to limit your intake of ultra-processed foods. Instead, focus on eating whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean protein.

Here are some tips for avoiding ultra-processed foods:

• Cook more meals at home. This will give you more control over the ingredients in your food.
• Read food labels carefully. Avoid foods that contain a long list of ingredients, especially artificial ingredients.
• Choose fresh, whole foods over processed foods. For example, eat a piece of fruit instead of a candy bar, or eat whole wheat bread instead of white bread.
• Be mindful of your portion sizes. Ultra-processed foods are often high in calories and unhealthy fats, so it is important to eat them in moderation.

Instead, try making some healthier choices:

• Instead of sugary drinks, choose water, unsweetened tea, or coffee.
• Instead of packaged snacks, choose fresh fruit, nuts, or seeds.
• Instead of instant noodles, make your own noodles using fresh ingredients.
• Instead of frozen meals, cook your own meals at home and freeze them for later.
• Instead of processed meats, choose lean protein sources such as chicken, fish, or tofu.
• Instead of fast food, choose healthier options such as a salad, sandwich, or soup.

Making small changes to your diet can make a big difference to your health. By limiting your intake of ultra-processed foods, you can reduce your risk of chronic diseases and improve your overall well-being.

Read more on: HARVARD HEALTH BLOG