Research published in the journal BMJ suggests that overall dietary quality may have a larger impact on the risk of death compared to the consumption of ultra-processed foods. A 30-year study tracking the health of over 74,000 female nurses and 39,000 male health professionals found that ready-to-eat meat products and sugar sweetened beverages were major contributors to mortality. The study suggests that limiting consumption of certain ultra-processed foods, such as processed meat, can be beneficial for long-term health, while reducing total consumption may not have a significant impact on premature death.
Those who consumed an average of seven servings of ultra-processed foods per day had a 4% higher risk of death compared to their peers who had an average of three servings a day. Those with the highest consumption of ultra-processed foods also had an 8% higher risk of neurodegenerative deaths. Dairy-based desserts were found to have the strongest association with death from neurodegenerative causes. The study authors noted that increasing evidence suggests that ultra-processed foods may be linked to conditions such as lower cognitive function, dementia, and neuroinflammation.
Ultra-processed foods like cake, sugary cereal, baked goods, and processed meats are often high in added sugars, salt, and saturated fat, while being low in fiber, vitamins, and nutritional value. In the United States, the consumption of ultra-processed foods accounts for a significant portion of daily energy intake among adults and young people. Despite the growing body of research linking ultra-processed foods to conditions like heart disease, diabetes, and cancer, the study authors emphasize that overall dietary quality may have a stronger influence on mortality than the consumption of these foods.
The study highlights that not all ultra-processed food products should be universally restricted, but there is a focus on limiting certain types of ultra-processed foods, such as meat, poultry, and seafood ready-to-eat products. Dietitians suggest that maintaining a high-quality diet that consists primarily of whole, unprocessed foods can allow for the occasional consumption of ultra-processed foods without negatively impacting health. The U.S. Dietary Guidelines recommend a healthy eating plan that includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while limiting cholesterol, trans fats, saturated fats, added sugars, and sodium.
While the study provides valuable insights into the impact of ultra-processed foods on mortality, it is observational in nature, meaning firm conclusions about cause and effect cannot be drawn. The classification system for ultra-processed foods may not fully capture the complexity of food processing, leading to potential misclassification of certain items. The study authors call for future research to refine the classification of ultra-processed foods and confirm their findings in other populations. Experts suggest that preparing meals at home using whole, unprocessed ingredients and incorporating leftovers into ready-to-eat meals can help improve overall dietary quality and reduce reliance on ultra-processed foods.
