You already know that ultra-processed foods aren’t good for you, but in case you need more evidence, new research suggests that eating large amounts of them — especially highly processed meats like hot dogs and sausages, as well as soda — can reduce the consumption of ultra-processed foods. its useful life.
This is the main conclusion of a new study of more than 540,000 people who shared information about their eating habits and health in the mid-1990s, when they were between 50 and 71 years old, and were then followed for more than two decades.
For the study, presented in Nutrition 2024 conference, researchers analyzed the mortality rates of participants, more than half of whom have died since the study began. They found that those who ate higher amounts of ultra-processed foods were about 10% more likely to die from any cause, including heart disease and diabetes, over 23 years, compared to those who ate minimally processed foods, i.e. , foods in their natural state or little altered, such as fresh fruits, vegetables or milk. (It’s worth noting that study participants who ate ultra-processed foods were not more likely to die from cancer.)
People in the study who ate more ultra-processed foods also tended to have a higher body mass index and lower overall diet quality. However, even in people classified as normal weight, the link between eating these foods and a higher risk of death was still present.
But before giving up ultra-processed foods definitively, another new study presented at the conference found that eating mostly minimally processed foods does not automatically mean someone has a healthy diet. What’s more, these foods expire three times faster than ultra-processed foods and are twice as expensive.
The study author also observed that not all ultra-processed foods are bad, highlighting that some are rich in nutrients, such as ultra-filtered milk, liquid egg whites, unsweetened applesauce and certain brands of canned tomatoes. The researchers’ conclusion? The types of foods we eat may be more important than the level of processing used to produce them.
What else do you need to know when it comes to ultra-processed foods and your health? Below, some nutritionists detail.
What is considered ultra-processed food?
Ultra-processed foods “are the ones that are furthest from their original state,” said Christy Brissette, nutritionist and owner of 80 Twenty Nutrition in Laguna Beach, California, told Yahoo Life. “They have gone through multiple processing steps and typically have more than five other ingredients added, including preservatives and stabilizers.”
Many packaged foods fall into this category, including ready-to-heat pastas and pizzas, instant noodles and soups, processed meats (such as deli meats, hot dogs, sausages and nuggets), packaged snacks, candy, pastries and chips, as well as soft drinks and energy drinks. “But there are varying degrees of how much food is processed,” says Brissette.
Jessica Cording, nutritionist and author of The Little Book of Game Changers: 50 Healthy Habits to Manage Stress and Anxiety, says that many foods are processed to some level. Bagged spinach, for example, is technically processed. “But there is a difference between ultra-processed and minimally processed foods,” Cording tells Yahoo Life.
Why are ultra-processed foods bad for you?
There are a few reasons why some ultra-processed foods are not good for your overall health. “Ultra-processed foods tend to be high in sodium, sugar and fat,” says Brissette. “They often have fewer of the nutrients we want, such as fiber and vitamins, unless they are added to the product.”
When someone eats a lot of ultra-processed foods, they often don’t get enough of what they need from other foods “and possibly too many ingredients that are linked to health problems,” says Cording.
Research has repeatedly linked ultra-processed foods to serious health problems, including cardiovascular diseaseType 2 diabetes, obesity and insanity.
So how should you eat? Here’s What Nutritionists Recommend
Brissette points out that it’s “nearly impossible” to remove all processed foods from your diet. “Some processed foods make it easier for people to eat healthy, and we don’t want to change that,” she says. “For example, you may not have time to soak and cook beans, but opening a can and rinsing them is something you can do. You’re getting plant-based protein and fiber in your meals, and I wouldn’t change that based on concerns about processing.”
Cording suggests an 85/15 approach to healthy eating, where you aim to eat healthy foods 85% of the time and have more freedom for the other 15%. “Ideally, what you eat are minimally processed, nutrient-dense foods, but there is room for processed foods,” she says.
She recommends considering ultra-processed foods as “special occasion foods,” meaning you have them here and there, but they don’t make up the majority of your diet. “From a mindset perspective, this tends to work better for a lot of people,” she says. “Demonizing food and saying you can’t consume ultra-processed products tends to cause more problems.”
If you’re not sure whether a processed food is healthy or not, Brissette recommends asking yourself how close it is to its original version. “Bagged or frozen cauliflower without adding other ingredients? Very close. Cauliflower crackers? Not so much,” she says.
When choosing packaged foods, Brissette suggests checking the ingredient list and choosing options that have minimal added salt, sugars or artificial sweeteners, and hydrogenated oils. Opt for foods low in added sugars and with a daily value of less than 20% sodium, she says.
Ultimately, Cording says “it’s okay to have some processed foods in your diet. You just want to limit ultra-processed foods.”
