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Tag: ultra-processed food

Published on Leave a comment on Highly processed food increases risk of cancer
Fast food Credit: Wikipedia

Bad news keeps coming about the highly processed foods we love to eat. So convenient, so addictive (e.g., potato chips, soda!), but so bad for our health. A recent study found more harms from eating highly processed foods (also called ultra-processed foods). They are associated with a higher risk of ovarian cancer and other cancers, and also death from cancer.

Even worse, the more one eats ultra-processed foods daily, the higher the risk of developing and dying from a variety of cancers. The ovarian and brain cancer association was especially strong.

The large study of 197,246 people, conducted in the UK, looked at the association between eating highly processed foods and the risk of developing 34 different types of cancers over a 10 year period. They found that highly processed foods were generally between 9.1% to 41.4% of the foods eaten daily. Highly processed foods averaged 48.6% of the daily calories, and ranged from 28.4% to 68.7% of daily calories.

Chips Credit: Wikipedia

As the researchers point out, the highly processed foods are replacing what should be eaten (fruits, vegetables, whole grains, seeds, nuts, legumes). Thus, diets rich in highly processed foods are generally nutritionally inferior, and are higher in energy, fats, salt, sugars, and lower in fiber and some micronutrients.

Chemicals in highly processed foods and packaging (e.g., acrylamide, endocrine disruptors) are ingested and cause harm to humans. Additionally, additives found in highly processed foods (e.g., emulsifiers) have negative effects on the gut microbiome and gut (intestinal) lining.

Bottom line: Eat fewer highly processed foods. Eat more foods that are unprocessed or minimally processed (fruits, vegetables, legumes, seeds, nuts, whole grains). Read the list of ingredients on labels.

Excerpts from Medical Xpress: Ultra-processed foods may be linked to increased risk of cancer

Higher consumption of ultra-processed foods may be linked to an increased risk of developing and dying from cancer, an Imperial College London-led observational study suggests. ...continue reading "Highly processed food increases risk of cancer"

Published on Leave a comment on Americans Are Eating More Ultra-Processed Food Than Ever

Over the course of the last two decades there have been changes in the American diet. A recent study found that Americans now eat more ultra-processed foods than ever (53.5% of calories), and have decreased their consumption of minimally processed foods (fruits, vegetables, whole grains, dairy, meat). This is not good for health.

Consumption of ultra-processed foods is linked to obesity and some chronic diseases. It is also not good for the gut microbiome (the community of millions of bacteria, fungi, and viruses that live in the intestines). Ultra-processed foods include sugary breakfast cereals, sweets, frozen pizza, soda, fast food, salty snacks, canned soup. They can contain preservatives, additives, artificial ingredients, and emulsifiers (which are linked to gut inflammation).

The study by New York University researchers found that ultra-processed food consumption grew from 53.5 percent of calories in the beginning of the period studied (2001-2002) to 57 percent at the end (2017-2018). They found that ready-to-eat or just heat meals (e.g., frozen dinners) increased the most, while the intake of some sugary foods and drinks (e.g. soda) declined.

Most of the decrease in minimally processed whole foods (from 32.7 percent to 27.4 percent of calories in two decades) was mostly due to people eating less meat and dairy. And who increased their intake of ultra-processed foods the most during this time? Older adults (age 60 and over), who also decreased their intake of whole foods the most over 2 decades.

Bottom line: try to increase your intake of real whole foods, and decrease your intake of ultra-processed foods. This would benefit your gut microbiome (feed the good gut microbes with whole foods: fruits, vegetables, whole grains, legumes, seeds, nuts) and your health.

From Science Daily - Americans are eating more ultra-processed foods

Consumption of ultra-processed foods has increased over the past two decades across nearly all segments of the U.S. population, according to a new study by researchers at NYU School of Global Public Health.  ...continue reading "Americans Are Eating More Ultra-Processed Food Than Ever"

Published on Leave a comment on Ultra-Processed Foods and Alzheimer’s?

The last post dealt with the link between highly processed food and increased risk of cancer. Now an interesting article written by Dr. Lisa Mosconi (Associate Director of the Alzheimer’s Prevention Clinic at Weill Cornell Medical College/New York -Presbyterian Hospital) refers to that study when discussing research about lifestyles (and especially diet) and later Alzheimer's disease.

It'll be interesting to see how this research plays out - is her approach stressing diet (and avoiding ultra-processed food and trans fats) and lifestyle correct or not? Much of what she says definitely makes sense and is supported by research, such as the negative health effects of chronic inflammation, and how eating actual, real foods has beneficial health effects. On the other hand, vitamin, mineral, and fish oil supplements generally don't show those health benefits (as she discusses here).

Currently there are a number of theories about causes of Alzheimer's disease (including the role of microbes), as well as a number of drug treatments that so far have gone nowhere. If Dr. Mosconi's research interests you, then read the interview she did in 2017. [In the interview she talks about the importance of exercise, intellectual stimulation, social networks, and the benefits of eating real foods rather than supplements. She recommends: drink water, eat fish, eat vegetables and fruit, eat glucose rich foods, and don't eat highly processed and fast foods.]  From Quartz:

The road to Alzheimer’s disease is lined with processed foods

Dementia haunts the United States. There’s no one without a personal story about how dementia has touched someone they care for. But beyond personal stories, the broader narrative is staggering: By 2050, we are on track to have almost 15 million Alzheimer’s patients in the US alone. ... It’s an epidemic that’s already underway—but we don’t recognize it as such. The popular conception of Alzheimer’s is as an inevitable outcome of aging, bad genes, or both.  ...continue reading "Ultra-Processed Foods and Alzheimer’s?"