It would be best to remove them from your diet.
A new study spanning three decades suggests that individuals who consume significant quantities of ultra-processed foods face a slightly elevated risk of premature death compared to those who opt for less industrially manufactured fare.
The research, led by Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, indicates that individuals consuming the highest amounts of ultra-processed foods, averaging seven servings daily, faced a 4% higher overall risk of death, along with a 9% higher risk of death from non-cancerous or non-cardiovascular causes.
The elevated risks, the study reveals, are primarily associated with certain types of ultra-processed foods, including ready-to-eat meat, sugary beverages, dairy-based desserts, and breakfast items. These products, predominantly composed of extracted substances from whole foods alongside various additives for flavor enhancement and preservation, encompass packaged baked goods, sugary cereals, ready-to-eat meals, and deli cold cuts.
While previous research has linked ultra-processed foods to conditions such as obesity, heart disease, diabetes, and bowel cancer, this study uniquely delves into their impact on overall mortality risk over an extended period. Examining data from nearly 75,000 female registered nurses and almost 40,000 male health professionals, the researchers conducted comprehensive analyses over a 34-year follow-up period, during which more than 48,000 deaths were identified.
Despite the observed association between increased ultra-processed food consumption and elevated mortality risk, the study highlights the mitigating influence of overall dietary quality. Notably, the researchers found that dietary quality exerted a more significant impact on mortality risk than the consumption of ultra-processed foods alone, suggesting that a diet rich in wholesome foods may counteract the adverse effects of processed fare.
The findings underscore the importance of limiting the intake of certain ultra-processed foods for long-term health benefits, though researchers advocate for further investigations to refine the classification of such foods and validate the study’s findings across diverse populations.
In an accompanying editorial, experts caution against interpreting recommendations to avoid ultra-processed foods as justification for frequent consumption of other unhealthy options, emphasizing the overarching significance of dietary quality in promoting longevity and well-being.
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