It's widely recognised that the overconsumption of ultra-processed food (UPF) can lead to serious health issues. These pre-packaged items, often packed with a lengthy list of ingredients, have been associated with obesity and a host of other health problems. A report published earlier this year in the BMJ has taken this understanding a step further.
It has linked UPF to an increased risk of 32 harmful health outcomes including cancer, diabetes, heart disease, and depression. The study, carried out by an international team from Deakin University in Australia, analysed data from nearly ten million individuals across various previously published studies. The results showed that those who regularly consumed the highest amounts of UPF had a 21% higher risk of premature death and a 50% increased risk of dying from heart disease .
High UPF consumption was also connected to a 22% higher risk of depression, and approximately a 50% increased risk of anxiety and poor sleep patterns. Alarmingly, it's estimated that 57% of daily energy intake for UK adults comes from UPF, with an even higher percentage of 66% seen in adolescents. As reports Gloucestershire Live , Dr Chris van Tulleken has explained how ubiquitous UPFs are in food.
Dr van Tulleken is an associate professor at UCL and author of Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food ...
and Why Can't We Stop? . "These sweeteners used to be limited to little sachets and diet soft drinks," he explained to the Times. "Now they're in everything: breads, cereals, granola bars, 'lite' yoghurts, no-added-sugar ice cream, flavoured milk.
" Compared with natural and minimally processed foods, UPFs tend to be less nutritious and often filled with additives, colourings, and preservatives. Dr Van Tulleken has even asserted that if a food contains artificial sweeteners, it is, by definition, classed as a UPF. So, what are some of the worst culprits you should avoid? Research carried out at Queen Mary University of London has revealed that some breakfast cereals consist of a third of their weight or more from sugar, amounting to 8 teaspoons per 100g.
Any cereals that are artificially coloured, shaped or flavoured should also land in the category of ultra-processed. Opt for minimally processed and slightly sweetened alternatives like porridge oats. It's estimated that 90% of the UK population consumes ready meals, with two-fifths doing so once a week.
However, these UPF meals are likely high in salt, sugar, fat, and additives. A study hailing from the University of Aberdeen Rowett Institute found the levels of sugar in ready meals to be significantly higher than those in equivalent homemade meals. Scientists from Newcastle University and the University of Cambridge have also reported that supermarket ready meals are "high in saturated fat and salt".
Whenever possible, cook from scratch. Mass-produced sweet treats like cakes and biscuits are not exactly the epitome of healthiness ; rather, they're brimming with non-nutritive substances like additives, artificial flavourings, and preservatives. In a study by Queen Mary University of London, it was found that an astonishing 97% of cakes and 74% of biscuits sold in stores would merit a "red" (high) traffic light label for sugar content, containing more than 27g of sugar per 100g.
Indulging in processed meats such as beloved sausage rolls, ham slices, and crispy bacon could increase your chances of getting bowel cancer, which ranks as the fourth most frequent cancer type in Britain. Often these products contain nitrites, compounds associated with the formation of cancer-promoting chemicals. Health authorities in the UK recommend keeping processed meat consumption under 70g daily.
However, the ideal scenario would be to completely cut out such products from our diet. Embracing a plant-based lifestyle can undoubtedly introduce several health benefits, but many vegan "meat" items are highly processed, encumbered with salt, and other taste enhancers. Action on Salt's research indicated that 28% of the plant-based meat options assessed contained disturbingly high sodium levels.
These vegan alternatives sometimes lack the iron and B vitamins present in real meat. Classic cheese is packed with essential protein, a good dose of calcium, and a host of vital vitamins. However, those ultra-processed cheese slices often contain only about 60% real cheese, mixed with emulsifiers and other ingredients such as vegetable oils, extra salt, food colourings, and sugar.
Always check the labels. While some plain, salted snacks can avoid being ultra-processed foods (UPFs), many types of corn tortilla chips bear little resemblance to their natural corn origins. "Some of these corn chips are more highly processed than others, having been cooked in refined oils with artificial flavours and preservatives added," warns dietitian Rhiannon Lambert, author of The Science of Nutrition (DK).
"A 100g serving can contain nearly 30g of fat, over one third of the maximum daily amount." If it tastes heavily flavoured, it's best avoided. Yoghurt might seem like a healthy choice, but many flavoured versions are so heavily modified and refined that they no longer resemble the original product.
A survey by the Food Foundation discovered that 53% of yoghurts on sale contain four cubes or more of sugar per pot. The daily allowance for children aged 4-6 is just five cubes. Even some plain yoghurts can cross into UPF territory if they contain thickeners like pectin.
Almost a quarter of the sugar in our diets comes from sweet beverages like squashes, cordials and fizzy drinks, Lambert reveals. And diet versions aren't much better. "As well as the sweetener Acesulfame K, caffeine, flavouring and colouring, it contains phosphoric acid, which rots teeth and leaches the minerals out of our bones," Dr Van Tulleken detailed.
"Whether or not it's a tiny bit better or worse than full-sugar [cola] is moot - they're both terrible for your body." The takeaway is straightforward to bolster health and wellness, slashing our consumption of ultra-processed offerings is a must. Opting for foods that are minimally processed and as close to their natural state as possible is the recommended path.
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