The Hidden Health Hazards of Ultra-Processed Foods

In an era where over half of the daily calorie intake of Americans comes from ultra-processed foods, burgeoning evidence points to the detrimental health impacts of consuming these products in excess.

Research published in the British Medical Journal highlights that individuals indulging in large quantities of ultra-processed foods are at a heightened risk of experiencing anxiety, depression, obesity, metabolic syndrome, certain cancers, including colorectal cancer, and premature mortality. This conclusion is drawn from an analysis of data involving over 9 million participants across various studies, termed an umbrella review.

Melissa Lane, a researcher at Deakin University in Australia and author of the study, noted, “A comprehensive review of the available literature showed a clear association between the regular consumption of high amounts of ultra-processed foods and adverse health outcomes.”

Ultra-processed foods, which dominate our diets, range from highly refined breads and fast food to sugary beverages, cereals, cookies, and other pre-packaged snacks. These items are typically high in sugar, salt, fat, and calories, but low in essential nutrients like fiber and vitamins.

The Dietary Guidelines for Americans advise that fruits and vegetables should make up half of our plates, advocating for the consumption of whole grains over refined grains prevalent in ultra-processed foods.

A key indicator of ultra-processed foods is the presence of ingredients on the label that you wouldn’t typically find in a home kitchen, such as high-fructose corn syrup, hydrogenated oils, hydrolysed protein, and various additives like artificial colors, flavor enhancers, emulsifiers, anti-caking agents, and thickeners.

While observational studies included in this review do not definitively prove causation, they suggest a link between the high consumption of ultra-processed foods and various health conditions, contributing to the growing evidence that these foods are instrumental in the development of chronic diseases.

For example, research from the previous year discovered that individuals who frequently consumed ultra-processed foods had a threefold increase in the risk of developing colorectal cancer compared to those with the lowest consumption. The relationship between these foods and metabolic diseases is particularly notable.

Jeff Meyerhardt, an oncologist at Dana Farber Cancer Institute, explained, “A possible link between ultra-processed foods and colorectal cancer could be the weight gain these foods often lead to, elevating the risk for diabetes and metabolic syndrome, which are closely connected to colorectal cancer.”

Regarding mental health, studies show that a healthy diet is associated with fewer depressive symptoms. A French study indicated that adherence to a Mediterranean diet in mid-life correlates with a reduced risk of depression, especially in men. Similarly, healthy diets may lessen anxiety symptoms.

Wolfgang Marx, a Senior Research Fellow at the Food & Mood Centre at Deakin University in Australia and a senior author of the study, mentioned, “Diets high in ultra-processed foods are linked to a 20 to 50% increase in the risk of depressive symptoms.” He suggested a “threshold effect,” where consuming these foods below a certain level may not pose a risk, although the exact safe amount is yet to be determined and likely varies between individuals.

As the federal government’s Dietary Guidelines undergo updates, there’s potential for recommendations to limit ultra-processed foods, albeit implementation might prove challenging.

The Food and Drug Administration (FDA) is working towards a new definition of “healthy” for food labeling, aimed at guiding consumers towards healthier choices and encouraging food companies to improve their products. This includes emphasizing the benefits of healthy fats found in foods like avocados and salmon, while cautioning against high levels of salt, added sugars, and saturated fats.

Furthermore, the FDA is advancing front-of-package labeling to highlight high levels of sodium, sugar, and saturated fats, facilitating healthier choices for consumers, according to Nancy Brown, CEO of the American Heart Association.

While direct action on ultra-processed foods is not currently a focus, Jim Jones, the FDA’s first Deputy Commissioner for Human Foods, stated that by addressing key unhealthy ingredients, progress in reducing ultra-processed food consumption is expected. He emphasized the need for more scientific research to understand the complex relationship between ultra-processed foods and health risks fully.