And the four types you especially want to avoid.
From sugary cereals to frozen pizza, most of us barely go a day without eating processed foods. But to be fair, they can be difficult to avoid — in fact, they make up a whopping 73 percent of the U.S. food supply, according to one estimate from Northeastern University’s Network Science Institute.
What’s concerning is these types of foods have been linked to a host of health problems ranging from obesity and type 2 diabetes to even mental health issues depression. Now, some, like celebrity fitness trainer Jillian Michaels, are sounding the alarm. In a testimony before Congress last week, Michaels called out food companies for promoting these chemical-ridden products.
“It’s become harder and harder for people to take agency and enact change for the reasons we’re laying out for you today,” she told lawmakers on Sept. 25. “And ultimately, I have discovered that despite my best efforts and the efforts of people here like me, Americans need systemic help, and they need it urgently.”
For a better understanding of how to protect yourself, here’s a breakdown of what the latest findings mean for your health and which four categories of foods are the biggest culprits for UPFs.
What are ultra-processed foods?
These are mostly made from manufactured ingredients that are extracted from foods like fats, sugars, and starches. While the term “ultra-processed” might not sound familiar, chances are you’ve strolled past them in the grocery store (and maybe even put a few in your cart). They include everything from pre-packaged soups and ready-to-eat meals to chips and various types of meat, like chicken nuggets. And if you have a sweet tooth, you might want to listen up — ice cream, chocolate, and donuts all fall under this risky category as well.
What does the research say?
Several studies suggest that diets high in ultra-processed foods could seriously impact your health. Most recently, a study published in the Lancet Regional Health—Europe found that a 10 percent increase in such foods was linked to a 17 percent increased risk for type 2 diabetes.
People who eat these kinds of foods might also have a higher risk of premature death, according to research published in the British medical journal BMJ. This study followed more than 100,000 U.S. adults for more than 30 years who had no history of cancer, cardiovascular disease, or diabetes. Over this period, researchers found that people who ate the most ultra-processed food — or about seven servings per day — had a 4 percent higher risk of death, compared to those who ate the lowest amount, an average of about three servings per day.
However, these kinds of studies can’t definitively say whether the foods cause negative effects or whether there are other factors at play. For instance, in the Lancet study, Dr. Hilda Mulrooney told CNN that diet isn’t the only factor that contributes to diabetes risk. Other habits, like the amount of exercise or sleep you get, can also play a role.
What are some common ultra-processed foods to avoid?
There’s a wide variety of ultra-processed foods — they include everything from baked goods to snacks to fizzy drinks. According to the BMJ study, they also “often contain colors, emulsifiers, flavors, and other additives and are typically high in energy, added sugar, saturated fat, and salt, but lack vitamins and fiber.”
Not all ultra-processed foods are the same. For instance, ultra-processed whole grains don’t have the same risks as processed meats and sugary foods or drinks. According to research, these are the four that carry the highest risk of death:
- Ready-to-eat meat, poultry and seafood-based products
- Sugary drinks
- Dairy-based desserts
- Highly processed breakfast foods, including sugary cereals
Why are ultra-processed foods unhealthy?
Ultra-processed foods contain “little if any whole food.” That means they’re generally higher in calories and lower in key nutrients like protein and fiber. “No reason exists to believe that humans can fully adapt to these products,” nutrition researcher Carlos Monteiro, Ph.D., who coined the term for these foods, wrote in an editorial.
These foods can often be identified by a long list of ingredients on the package, with colorful branding and health claims like “low in fat,” so be careful.
But there are some exceptions: For instance, ultra-processed dairy foods like soy milk and yogurt can be healthy additions to your diet, and researchers in one of the studies found that those were associated with a lower risk of colorectal cancer in women.
In the grand scheme of things, it’s your overall diet that matters. “If people maintain a generally healthy diet, I don’t think they need to be like scared or be freaked out,” said BMJ‘s lead study author Dr. Mingyang Song. “The overall dietary pattern is still the predominant factor determining the health outcomes.”
