Ultra processed foods (UPFs) can increase the risk of dying early, a shocking new study has found – but what are they and what are the warning signs?
What is ultra-processed food?
How do you identify it?
- Ultra-processed foods are foods that have undergone industrial processing and often contain ingredients not found in home kitchens, such as high levels of preservatives, additives, humectants, artificial colourings, and flavourings.
- The British Heart Foundation defines ultra-processed foods as products that “typically have five or more ingredients” and “have industrial substances”.
- For example, frozen ready meals, crisps, store-bought cakes, sausages, chicken nuggets, salad dressings, and cereals can all constitute UPF. Spirits such as gin, rum, and whisky are also considered UPF because of the distillation process.
- The only way of identifying UPF is by reading the packaging label. If you see a long list of ingredients that you don’t recognise, it is likely heavily processed. Other indicators include high fat, sugar, and salt content, or a suspiciously long shelf life (except for UHT milk).
Who is eating the most UPF?
Data shows that adolescents eat the highest percentage of UPFs, with consumption highest among those from deprived backgrounds.
Experts said participants became more aware of what they were eating as the study went on, and there was a slight decrease in UPF consumption, from 68 per cent to 63 per cent over the course of the study. The findings still suggested that adolescents in the UK are eating more of the foods than other age groups.
She said: “Adolescence is a unique stage in life where individuals gain a bit more independence and have more freedom of choice over what they eat. It’s also when health behaviours tend to solidify. I think there’s a place for ultra-processed foods in our diets … but not as much as we’re consuming.”
What are the risks of UPF?
A previous review found that UPFs are directly linked to 32 harmful effects to health. Convincing evidence showed that higher UPF intake is associated with about a 50 per cent increased risk of cardiovascular disease-related death, a 48 per cent to 53 per cent higher risk of anxiety and common mental health disorders, and a 12 per cent greater risk of type 2 diabetes.
This is concerning given that the review found more than half of the average diet now consists of UPF.
Researchers say there is a need for measures to target and reduce exposure to them.
The review involved experts from a number of leading institutions, including Johns Hopkins Bloomberg School of Public Health in the US, the University of Sydney, and Sorbonne University in France.
Writing in the BMJ, researchers said: “Overall, direct associations were found between exposure to ultra-processed foods and 32 health parameters spanning mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic health outcomes. Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorders and mortality outcomes.
“These findings provide a rationale to develop and evaluate the effectiveness of using population-based and public-health measures to target and reduce dietary exposure to ultra-processed foods for improved human health.”
Now, new data has suggested that an each 10 per cent extra intake of UPF, such as bread, cakes, and ready meals, increases someone’s risk of dying before they reach 75 by 3 per cent.
Written in a paper in the American Journal of Preventative Medicine, UPF is so dangerous that it is implicated in as many as one in seven of all premature deaths in some countries. UPF is associated with 124,107 early deaths in the US and 17,781 early deaths in England annually.
Can ultra-processed foods be good for you?
Top nutrition experts have claimed that it is wrong to give all ultra-processed foods a bad name. The British Nutrition Foundation says foods like baked beans, fish fingers, and wholemeal bread can all form part of a healthy diet when eaten in moderation.
Also part of a healthy diet are wholegrain cereals, fruit yoghurts, and tomato-based pasta sauces.
Can avoiding UPF improve cognitive function?
Mediterranean diets have been noted for possibly reducing dementia risks, according to the Alzheimer’s Society. The typical Mediterranean diet is low in UPFs, low in red meat, sugar, and saturated fats, as well as being high in unprocessed foods such as fruits, vegetables, and legumes, which may help reduce the chance of developing memory and reasoning problems later in life.
This is because antioxidants from fruit and vegetables can prevent or delay certain types of cell damage to the brain. Inflammation caused by chemical changes in the brain’s immune system can also be reduced by higher levels of protein.
Studies have shown that this lifestyle is associated with lower rates of stroke, heart attacks, and type 2 diabetes.
What are the signs of dementia?
The following symptoms are signs of declining cognitive function, which can be caused by cellular damage to the brain:
- Memory loss of recent events
- Issues with thinking or reasoning, including an inability to follow conversations
- Inexplicable mood swings
- Feelings of disorientation, even in familiar environments
These are not normal signs of ageing and those with these symptoms should see a GP or practitioner.