Ultra-processed foods scientists say you should ditch after finding link to 32 health conditions
It's widely recognised that excessive consumption of ultra-processed food (UPF) can lead to severe health consequences. These ready-made products, typically packed with an extensive list of ingredients, have been connected to obesity and countless other health concerns.
But a study published in the BMJ has gone one step beyond this. It has linked UPF to a heightened risk of 32 damaging health outcomes including cancer, diabetes, heart disease, and depression.
The investigation, carried out by an international team from Deakin University in Australia, examined data from nearly ten million people across multiple previously published studies. The results showed that individuals who routinely ate the largest quantities of UPF faced a 21% greater risk of early death and a 50% elevated risk of dying from heart disease. Additionally, UK households who eat chips 'three times a week' have been given an urgent warning.
Elevated UPF consumption was additionally associated with a 22% greater risk of depression, and approximately a 50% increased risk of anxiety and disrupted sleep patterns.
Alarmingly, it's calculated that 57% of daily energy intake for UK adults comes from UPF, with an even greater proportion of 66% observed in teenagers. "These sweeteners used to be limited to little sachets and diet soft drinks," explained Dr Chris van Tulleken, author of Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food ... and Why Can't We Stop? and associate professor at UCL to the Times.
"Now they're in everything: breads, cereals, granola bars, 'lite' yoghurts, no-added-sugar ice cream, flavoured milk."
Compared with natural and minimally processed foods, UPFs tend to be less nutritious and often packed with additives, colourings, and preservatives, reports Wales Online.
Dr Van Tulleken has even claimed that if a food contains artificial sweeteners, it is, by definition, classified as a UPF.
So, what are some of the worst offenders you should steer clear of? Here are 9 to look out for.
Sugary breakfast cereals
Research conducted at Queen Mary University of London has shown that some breakfast cereals consist of a third of their weight or more from sugar, totalling 8 teaspoons per 100g.
Any cereals that are artificially coloured, shaped or flavoured should also fall into the category of ultra-processed.
Choose minimally processed and lightly sweetened alternatives like porridge oats.
Ready meals
It's estimated that 90% of the UK population eats ready meals, with two-fifths doing so once a week.
However, these UPF meals are likely high in salt, sugar, fat, and additives.
A study from the University of Aberdeen Rowett Institute discovered the levels of sugar in ready meals to be significantly higher than those in equivalent homemade meals.
Scientists from Newcastle University and the University of Cambridge have also reported that supermarket ready meals are "high in saturated fat and salt."
Where possible, cook from scratch.
Store-bought pre-packaged cakes and biscuits
Mass-produced cakes and biscuits aren't brimming with wholesome goodness. Rather, they're packed to the rafters with additives, synthetic flavourings, and preservatives.
Research from London's Queen Mary University revealed that a staggering 97% of shop-bought cakes and 74% of biscuits would warrant a "red" (high) alert label for sugar levels. This indicates they contain more than 27g of sugar per 100g.
Pre-packaged meat products
Indulging in processed meats such as classic British sausage rolls, ham slices, and crispy bacon could heighten your chances of developing bowel cancer, Britain's fourth most prevalent type. The manufacturing process frequently includes nitrites that have been connected to producing cancer-causing compounds.
UK health authorities recommend limiting daily consumption of processed meat to 70g. Nevertheless, it would be ideal if these items were cut out completely.
Vegan meat alternatives
Embracing a plant-based lifestyle can bring undeniable health advantages, but many plant-based "meat" options are overly processed and crammed with extra salt and taste boosters. Research by Action on Salt found that 28% of all examined vegan meat substitutes had worrying sodium levels.
Plant-based alternatives frequently lack the iron and B vitamins present in real meat.
Ultra-processed cheeses
Traditional cheese provides vital protein, abundant calcium, and numerous essential vitamins. Nevertheless, heavily processed cheese slices typically contain approximately only about 60% genuine cheese, mixed with emulsifying agents and other ingredients such as vegetable oils, extra salt, food colourings, and sugar.
Be certain to check the labels.
Artificially flavoured corn chips
Whilst some basic, salted snacks can be non-UPF, numerous types of corn tortilla chips bear little resemblance to natural corn. "Some of these corn chips are more highly processed than others, having been cooked in refined oils with artificial flavours and preservatives added," says dietitian Rhiannon Lambert, author of The Science of Nutrition (DK).
"A 100g serving can contain nearly 30g of fat, over one third of the maximum daily amount."
If it tastes heavily flavoured, it's best avoided.
Flavoured yoghurts
Yoghurt may sound like a healthy option, but many flavoured varieties are so intensively altered and refined that they no longer resemble the natural product. A survey by the Food Foundation found that 53% of yogurts on sale contain four cubes or more of sugar per pot.
The daily allowance for children aged 4-6 is just five cubes. Even some plain yoghurts can veer into UPF territory if they contain thickeners like pectin.
Fizzy drinks
Nearly a quarter of the sugar in our diets comes from sweet drinks like squashes, cordials and fizzy drinks, says Lambert. And diet versions aren't much better.
"As well as the sweetener Acesulfame K, caffeine, flavouring and colouring, it contains phosphoric acid, which rots teeth and leaches the minerals out of our bones," warns Dr Van Tulleken. "Whether or not it's a tiny bit better or worse than full-sugar [cola] is moot - they're both terrible for your body."
The message is crystal clear - if we're serious about boosting our health and wellbeing, we must significantly cut down on ultra-processed foods. The best bet is to stick to minimally processed, natural whole foods.
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