A recent study highlights the risks associated with ultra-processed foods (UPFs). Research published in eClinicalMedicine tracked nearly 187,000 adults in the U.K. over 11 years. The findings are concerning: those consuming more UPFs, especially with certain additives, faced increased mortality.
Participants kept detailed food diaries, reporting their meals for 24-hour periods. Researchers then matched these entries to supermarket products to analyze their ingredients, focusing on 57 potential harmful additives.
The study showed that risk of death began to rise when UPFs made up more than 18% of a person’s diet. At 30%, the risk increased by 6%. By the time UPFs constituted 50% of total intake, mortality risk was 19% higher.
Key additives linked to increased mortality included:
- Flavors
- Flavor enhancers
- Coloring agents
- Sweeteners (artificial ones like acesulfame and saccharin)
- Certain sugar types (like fructose and maltodextrin)
Interestingly, one exception noted was gelling agents, which appeared to be associated with a lower risk of death.
While this study sheds light on the harmful effects of UPFs, it’s important to remember that it’s observational. Experts point out that people consuming a lot of UPFs might have other unhealthy habits impacting their health. The data relies on self-reported dietary information, which can introduce errors.
To turn this around, health institutions encourage limiting UPF intake. Tara Schmidt, a dietitian at the Mayo Clinic, advises reducing portion sizes of foods eaten regularly rather than eliminating them entirely. The American Heart Association also suggests focusing on a diet filled with fruits, vegetables, whole grains, and lean proteins.
In today’s fast-paced world, many people turn to UPFs for convenience. According to recent statistics, over 50% of calories in many Americans’ diets come from these foods, reflecting a broader trend in dietary habits.
Ultimately, while UPFs are hard to avoid, being mindful of their consumption could lead to better health outcomes.
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