Experts say ultraprocessed foods are a major public health threat. Here’s how to protect yourself. The escalating consumption of these foods worldwide is a significant new challenge for public health. It necessitates a concerted and immediate effort to decrease the intake of ultraprocessed foods (UPFs) and encourage healthier diets.
Understanding UPFs
UPFs are characterized by the addition of additives that improve the texture, flavor, and appearance of foods. These foods, which are intensely flavored and aggressively marketed, especially to children, encourage repeated consumption. The UPF category encompasses a broad range of foods, like soft drinks, packaged snacks, mass-produced breads and bakery items, protein bars, ice cream, processed meats, pre-cooked or ready-to-heat meals, margarine, and many others.
These foods, made from cheap industrial ingredients, constitute 46% of the total calories consumed in Canada and approximately 55% in the U.S. and the U.K. Consumption is also rapidly increasing in lower-income countries.
The Health Implications of UPFs
Various studies, including randomized controlled trials, have linked UPFs with nutrient imbalances, overeating, reduced intake of protective phytochemicals, and an increased intake of potentially harmful additives. Furthermore, toxic contaminants from processing and packaging have been found in these foods.
Research also shows that a diet high in UPFs can lead to inflammation, elevated blood glucose, cholesterol and triglyceride levels, unfavorable microbiome alterations, and liver dysfunction. More than 100 studies have substantiated the hypothesis that a high intake of UPFs increases the risk of multiple chronic diseases, with adverse health outcomes across nearly all organ systems.
UPFs and Colorectal Polyps in Women Under 50
There’s growing concern about the potential link between UPFs and colorectal cancer in women. The incidence of early-onset colorectal cancer (diagnosed before 50 years of age) is rising in parallel with increasing UPF consumption. A study published in JAMA Oncology explored how a high UPF diet may increase the risk of early-onset colorectal cancer.
Researchers from Harvard University and Mass General Brigham sought to determine if UPF intake was related to the risk of developing adenoma polyps, potential precursors for early-onset colorectal cancer. The study found that participants with the highest UPF intake had a 45% increased risk of developing early-onset colorectal adenoma polyps compared to those with the lowest intake.
Adopting Protective Dietary Patterns
Hyperinsulinemia and chronic inflammation are two significant and related biological pathways for chronic disease. Dietary patterns that lower inflammation and prevent excessive insulin spikes are associated with a lower risk of many chronic diseases, including heart disease, stroke, Type 2 diabetes, and certain cancers.
These healthy eating patterns emphasize vegetables, whole fruit, whole grains, nuts, fish, and dairy, especially fermented dairy such as yogurt, kefir, and cheese, while limiting red and processed meat and added sugars. They significantly lack ultraprocessed foods.
To reduce your intake of ultraprocessed foods, consider preparing some of these foods at home, like salad dressing, hummus, or granola. Roasting a turkey breast for sandwiches and salads could be a healthier alternative to processed deli meat. Try replacing highly processed snacks with whole and minimally processed ones such as kale chips, popcorn, whole fruit, unsweetened dried fruit, nuts, seeds, and plain yogurt.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.
