Which processed foods are worst for you?

Eating ultra-processed foods is associated with an early risk of death, but different foods have different impacts, according to a 30-year study.

Processed meats and sugary foods and beverages do not correlate with the same risks as ultra-processed whole grains, for example, said the study’s senior author, Dr. Mingyang Song, an associate professor of clinical epidemiology and nutrition at the School of Health. Public TH Chan of Harvard.

The study analyzed data from more than 100,000 health professionals in the United States with no history of cancer, cardiovascular disease or diabetes. From 1986 to 2018, participants provided information about their health and lifestyle habits every two years.

Every four years, they completed a detailed dietary questionnaire.

The group that ate the least amount of ultra-processed foods ate about three servings a day on average, while the group that ate the most ultra-processed foods ate an average of seven servings a day, according to the study published Wednesday. in The BMJ magazine.

Those who ate more had a 4% higher risk of death from any cause, including a 9% higher risk of neurodegenerative deaths, the data showed.

Song described the correlation as “moderate” and noted that the connection was not equally strong among all types of ultra-processed foods.

“The positive association is primarily driven by a few subgroups including processed meat and sugar- or artificially sweetened beverages,” he said.

The findings of this study were consistent with hundreds of others in the field, but what makes it unique is its analysis of different subgroups within the ultra-processed foods category, said Dr. Marion Nestle, professor emeritus of nutrition, food studies and food science by Paulette Goddard. public health at New York University.

Do we need to get rid of all ultra-processed foods?

Song wouldn’t necessarily recommend a complete rejection of all ultra-processed foods because it’s a diverse category, he said.

“Cereals and whole-grain breads, for example, are also considered ultra-processed foods, but they contain various beneficial nutrients such as fiber, vitamins and minerals,” he said. “On the other hand, I think people should try to avoid or limit the consumption of certain ultra-processed foods, such as processed meat, sugary drinks and also potentially artificially sweetened drinks.”

There are also more questions to answer when it comes to ultra-processed foods.

First, the recent study is robust due to the length of time it covers, but it is an observational study. That means that while researchers can see a correlation, they can’t say that food was the cause of the deaths, said Dr. Peter Wilde, an emeritus fellow at the Quadram Institute Bioscience in the United Kingdom.

Researchers also need to further examine the components of ultra-processed foods that could be affecting health (whether food additives, emulsifiers or flavorings) to advise governments and institutions on how to regulate foods, Song said.

General diet is the most important

Researchers also found that the most important factor in reducing the risk of death is the quality of a person’s overall diet, Song said.

“If people maintain a generally healthy diet, I don’t think they should be scared or scared,” he said. “Overall dietary pattern remains the predominant factor determining health outcomes.”

A healthy diet is varied, with as many colorful fruits and vegetables as possible, and whole grains, Wilde said.

“If you are concerned about food additives, choose foods that have low levels of additives,” he said in an email. “Just be aware of the nutritional content of (ultra-processed foods) you choose to consume.”

It is also important to recognize that foods must be consumed in balance. Fruit juice contains beneficial vitamins, minerals and antioxidants when consumed in moderation, but too much will have high levels of sugar that can negate its benefits, Wilde said.

“This is not black and white,” he said. “A particular food is neither good nor bad, it will contain elements of both and the balance between the two may depend on how much is eaten.”