Ditch ultra-processed food now. Know why

In this fast-paced modern world, humans have gotten accustomed to everything being fast-forward. The modern world has provided humans with immense ease, comfort and convenience. The evolution of technology has mainly contributed to changes in our lifestyle, including our food habits. As consumerism increased, so did the phenomenon of industrially processed food. But, have we ever wondered how this processed food affects the ecosystem of our health?

Well, a recent study has found out that eating ultra-processed (industrially produced) food regularly can result in an increased risk of health issues, including cardiovascular diseases, diabetes, mental disorders and even early death.

The research published by the British Medical Journal found direct associations between exposure to ultra-processed foods and 32 health parameters, including mortality, cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic ill health. 

The study was conducted on an umbrella review (a high-level evidence summary) of 45 distinct pooled meta-analyses from 14 review articles involving almost 10 million participants.

For instance, a pooled analysis of seven cohorts showed a 10% increase in ultra-processed food consumption associated with a 12% (95% confidence interval 1.11 to 1.13) higher incidence of type 2 diabetes.

A team of researchers from Australia, the US, France and Ireland found strong evidence linking ultra-processed food intake with around a 50 per cent increased risk of cardiovascular disease-related death, a 48-53 per cent higher risk of anxiety and common mental disorders, and a 12 per cent greater risk of type 2 diabetes.

The team also found evidence that indicates higher ultra-processed food intake was associated with a 21 per cent greater risk of death from any cause, a 40-66 per cent increased risk of heart disease-related death, obesity, type 2 diabetes, and sleep problems, and a 22 per cent increased risk of depression.

What is ultra-processed food?

According to a paper published by Nova Food Classification System in 2016, ultra-processed foods refer to industrial formulations typically with five or more and usually many ingredients which include those also used in processed foods, such as sugar, oils, fats, salt, anti-oxidants, stabilisers, and preservatives. 

Ingredients only found in ultra-processed products include substances not commonly used in culinary preparations, and additives whose purpose is to imitate sensory qualities of naturally occurring food items like fresh, squeezed, chilled, frozen, or dried fruits and leafy and root vegetables; grains, meat, poultry etc.

Substances only found in ultra-processed products include some directly extracted from foods, such as casein, lactose, whey, and gluten, and some derived from further processing of food constituents, such as hydrogenated or interesterified oils (created by chemically inserting saturated fatty acids, which come mainly from animals, into the molecular backbone of vegetable oil to make it more stable), hydrolysed proteins, soy protein isolate, maltodextrin, invert sugar and high fructose corn syrup.

Ultra-processed products also have dyes and other colours, colour stabilisers, flavours, flavour enhancers, non-sugar sweeteners, and processing aids such as carbonating, firming, bulking and anti-bulking, de-foaming, anti-caking and glazing agents, emulsifiers, sequestrants and humectants. 

The main purpose of industrial ultra-processing is to create products that are ready to eat, drink or heat, liable to replace both unprocessed or minimally processed foods that are naturally ready to consume, such as fruits and nuts, milk and water, and freshly prepared drinks, dishes, desserts and meals.

Common attributes of ultra-processed products are hyper-palatability, sophisticated and attractive packaging, multi-media and other aggressive marketing to children and adolescents, health claims, high profitability, and branding and ownership by transnational corporations. Examples of typical ultra-processed products are: carbonated d

Ultra-processed foods include carbonated drinks; sweet or savoury packaged snacks; ice-cream, chocolate, candies (confectionery); packaged baked products, cereals, energy bars including many ready-to-heat products including pre-prepared pies and pasta and pizza dishes; poultry and fish ‘nuggets’ and ‘sticks’, sausages and more.

As ultra-processed foods are high in calories, sugar, and sodium, and low in fibre, they directly contribute to obesity, type 2 diabetes, cardiometabolic health issues, hypertension and anxiety.

According to Heinz Freisling, a scientist in the nutrition and metabolism branch of the World Health Organization’s International Agency for Research on Cancer, the baseline of higher intake of ultra-processed food is one serving or about 10% more ultra-processed foods per day. The health risk increases considerably for those who consume more than this

The evidence of the research has shown that a higher intake of ultra-processed foods was associated with approximately 50% higher risk of cardiovascular disease-related death and common mental disorders.

So what can be done apart from consciously choosing to avoid these unhealthy foods?

The corporate giants are unlikely to make any modifications to their food formulations as that is their mantra to profitability, which is why, public policy is our only chance to bring concrete reformations.

The public health department should bring in national dietary guidelines that recommend varieties of unprocessed or minimally processed foods and freshly prepared meals and avoidance of ultra-processed foods, the study suggested.

Moreover, the government should see to advertising guidelines so that misleading food-packaging labels can be prohibited.

Freshly prepared meals should be made more accessible and cheaper than ultra-processed foods through fiscal policies. Small-scale businesses that make or sell unprocessed foods should be supported as well.