Ultra-Processed Foods and Your Health
We live in a world where convenience often trumps everything else. When you’re rushing through the day, grabbing a quick snack or ready-made meal is incredibly tempting. But have you ever stopped to think about what those ultra-processed foods are doing to your health?
Ultra-processed foods are products that have been heavily modified from their original form. They undergo multiple stages of processing and are packed with additives to enhance flavor, texture, and shelf life. These foods are typically high in added sugars, unhealthy fats, and salt while being low in protein, fiber, and essential nutrients.
The goal is to design foods that deliver an intense burst of flavor with each bite, but the taste fades quickly. This makes you want to keep eating to recapture that initial burst of flavor. As a result, you end up eating more, buying more, and ultimately spending more money, which benefits the food companies while making us fatter and less healthy.
The risks of ultra-processed foods are serious. A recent study published in the Neurology journal on May 22, 2024, titled “Associations Between Ultra-Processed Food Consumption and Adverse Brain Health Outcomes,” provides a stark warning about the dangers of these foods. Led by Dr. W. Taylor Kimberly from Massachusetts General Hospital, the study followed over 30,000 people aged 45 or older for eleven years. The findings were alarming.
By the end, 768 people were diagnosed with cognitive impairment, and 1,108 had a stroke. Those with cognitive problems ate about 25.8% of their diet from ultra-processed foods. Compare that to 24.6% for those without these issues. It might not sound like a huge difference, but even a 10% increase in ultra-processed food intake was linked to a 16% higher risk of cognitive impairment.
For stroke risk, the numbers were similar. Those who had a stroke consumed about 25.4% of their diet in ultra-processed foods, compared to 25.1% for those without strokes. Again, a small percentage increase in consumption was linked to an 8% higher risk of stroke.
The study showed that higher consumption of ultra-processed foods is associated with a greater risk of cognitive impairment and stroke. Participants who ate the most ultra-processed foods had a 16% higher risk of developing memory and thinking problems and an 8% higher risk of having a stroke. The risks were even more pronounced among black participants, highlighting a significant health disparity.
If you want to live a longer and healthier life, here are some common ultra-processed foods to avoid:
Soft Drinks: Loaded with sugar, no nutritional value. Opt for water, herbal tea, or sparkling water.
Chips and Salty Snacks: High in unhealthy fats. Choose nuts, seeds, or air-popped popcorn.
Cookies and Pastries: High in sugar and fats. Fresh fruit or homemade snacks are better choices.
Ice Cream: Full of sugar and fats. Make your own frozen yogurt with fresh fruit.
Packaged Breads and Flavored Cereals: Contain added sugars and preservatives. Go for whole-grain options with minimal ingredients.
If there's a cartoon character on the box, it's probably ultra-processed.
Instant Noodles and Pre-Packaged Meals: High in sodium, low in nutrients. Cook meals with fresh ingredients.
Processed Meats: High in sodium and preservatives. Opt for fresh cuts of meat or plant-based proteins.
Making healthier choices doesn’t mean overhauling your diet overnight. Small changes can make a big difference over time.
Read Labels: Check food labels. Long ingredient lists with unpronounceable items often mean ultra-processed foods.
Cook at Home: Make your meals to control ingredients. Use simple recipes with fresh foods.
Plan Ahead: Organize your meals and snacks to avoid grabbing ultra-processed foods when you’re rushed.
Choose Whole Foods: Stock up on fruits, vegetables, whole grains, and lean proteins for better nutrition.
Stay Hydrated: Drink water regularly to avoid mistaking thirst for hunger and reduce sugary drink cravings.
Moderation, Not Deprivation: Enjoy treats in moderation. Focus on a healthy diet most of the time.
Next time you’re at the grocery store, think twice before reaching for that bag of chips. Opt for something that’s going to nourish your body and mind instead. Your future self will thank you.
Reference Links:
Associations Between Ultra-Processed Food Consumption and Adverse Brain Health Outcomes
Varun M. Bhave, Carol R. Oladele, PhD, MPH, Zsuzsanna Ament, PhD, Naruchorn Kijpaisalratana, MD, PhD, Alana C. Jones, PhD, Catharine A. Couch, PhD, RD, Amit Patki, MS, Ana-Lucia Garcia Guarniz, MD, Aleena Bennett, MS, Michael Crowe, PhD, Marguerite R. Irvin, PhD, and W. Taylor Kimberly, MD, PhD
Neurology, Published June 11, 2024 issue 102
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CAUTION: Check with your doctor before
beginning any diet or exercise program.
6/1/2024
