Identifying the Ultraprocessed Foods You Should Steer Clear of: Insights from a 30-Year Study

Consuming ultraprocessed foods has been linked to an increased risk of early death, as revealed by a comprehensive 30-year study. However, the impact varies depending on the type of food consumed. Lead author Dr. Mingyang Song, an associate professor of clinical epidemiology and nutrition at Harvard’s TH Chan School of Public Health, pointed out that processed meats and sugary items do not pose the same risks as ultraprocessed whole grains.

The study analyzed data from over 100,000 health professionals in the United States who had no history of cancer, cardiovascular disease, or diabetes. Over the span of 1986 to 2018, participants provided health and lifestyle information every two years and completed detailed food questionnaires every four years. The study, published in The BMJ journal, found that those consuming the highest amount of ultraprocessed foods had a 4% higher risk of death from any cause and a 9% increased risk of neurodegenerative deaths.

However, Dr. Song emphasized that the association varied across different types of ultraprocessed foods. He highlighted that the positive association was mainly driven by certain subgroups, such as processed meats and sugar-sweetened or artificially sweetened beverages.

While Dr. Song did not advocate for a complete avoidance of all ultraprocessed foods due to the diversity within the category, he suggested limiting or avoiding certain items like processed meats and sugary beverages. Additionally, more research is needed to understand the specific components of ultraprocessed foods that may affect health.

Ultimately, the quality of one’s overall diet remains the most crucial factor in reducing the risk of death, according to Dr. Song. A healthy diet should be diverse, comprising colorful fruits, vegetables, and whole grains. Dr. Peter Wilde, an emeritus fellow at Quadram Institute Bioscience, emphasized the importance of balance and moderation in food consumption, noting that certain foods may have both beneficial and detrimental aspects depending on the quantity consumed. Therefore, it is essential to maintain a balanced diet and be mindful of nutritional content when making food choices.