Ultra-processed food increases risk of early death: Study
In today’s fast-paced world, it’s not uncommon to grab a quick bite or snack on the go. With the rise of convenience foods, many of us are consuming more ultra-processed foods (UPF) than ever before. However, a recent study has shed light on the alarming consequences of indulging in these foods, revealing that they can significantly increase the risk of an early death.
Published in the American Journal of Preventive Medicine, the study found that each 10% rise in UPF intake increases the risk of dying before the age of 75 by a staggering 3%. This means that if you are currently consuming 10% of your daily calories from UPF, increasing that percentage by just 1% could raise your risk of early death by 0.3%.
So, what exactly are ultra-processed foods? According to the study, UPF are foods that contain a combination of ingredients such as sugar, salt, and unhealthy fats, and are often packaged in containers or wrappers. Examples of UPF include bread, cakes, pastries, ready meals, sugary drinks, and many types of snacks.
The study analyzed data from over 44,000 participants and found that those who consumed the highest amounts of UPF were more likely to die prematurely compared to those who consumed fewer amounts. The researchers also found that the risk of early death was highest among participants who consumed a combination of UPF and sugary drinks.
Lead investigator, Dr. Carlos Soares, explained that the additives and preservatives found in UPF, such as sweeteners and flavorings, can have harmful effects on our health. “These additives can disrupt our metabolism, gut bacteria, and immune system, leading to a range of negative health outcomes,” he said.
The study’s findings are alarming, but they are not surprising. Many health organizations and experts have been warning about the dangers of ultra-processed foods for years. In 2019, the World Health Organization (WHO) released a report calling for a reduction in the consumption of UPF and sugary drinks due to their links to chronic diseases such as obesity, diabetes, and heart disease.
So, what can you do to reduce your risk of early death? Here are a few simple tips:
- Read food labels: Be aware of the ingredients and additives in the foods you buy. Choose products with fewer and more natural ingredients.
- Cook from scratch: Preparing meals from scratch allows you to control the ingredients and portion sizes. Try to cook at least one meal per day using fresh ingredients.
- Limit processed snacks: Snacking on fruits, nuts, and vegetables is a healthier alternative to processed snacks.
- Choose whole grains: Whole grains, such as brown rice, quinoa, and whole-wheat bread, are better alternatives to refined grains.
- Watch portion sizes: Even healthy foods can become unhealthy if consumed in excess. Pay attention to portion sizes and control your intake.
While the study’s findings are concerning, it’s not too late to make changes to your diet. By incorporating more whole foods and whole grains into your diet, you can reduce your risk of early death and improve your overall health.
