Authored by JoJo Novaes and Ben Lam via The Epoch Times (emphasis ours),
The prevalence of junk food consumption in our modern society mirrors the natural diets of our recent past—and the consequences are evident. A recent systematic review featured in The BMJ, which included 9.8 million participants, revealed a connection between the intake of ultra-processed foods and an elevated risk of 32 different health conditions, encompassing heart disease, cancer, Type 2 diabetes, anxiety, and premature mortality.
Discussing the addictive properties of ultra-processed foods and methods to manage their consumption sensibly, Dr. Zheng Yuanyu, former attending physician at Taipei Veterans General Hospital’s Infectious Disease Department in Taiwan, shared insights on the “Health 1+1” program.
Defining Ultra-Processed Foods
Examples of ultra-processed foods include ready-to-eat meals, packaged snacks, sugary cereals, and carbonated beverages, as outlined in a BMJ Group press release. These products undergo extensive industrial processing and typically contain artificial additives like colorings, emulsifiers, and flavorings. They are often high in added sugars, fats, and salts, while lacking in fiber and essential nutrients.
Dr. Zheng highlighted that the category of “processed foods” is broad, with not all processed foods falling under the “ultra-processed” or unhealthy classification. For instance, he noted that minimally processed foods, such as factory-sealed items, are considered acceptable. However, even some mildly processed options can be detrimental. On the other hand, common ultra-processed foods like various snacks, factory-made cookies, and beverages undergo complex manufacturing processes and contain numerous chemical additives, resulting in a less favorable nutritional profile.
The Health Hazards of Ultra-Processed Foods
The BMJ review encompassed 45 distinct studies with over 9.8 million participants, revealing a range of negative health outcomes associated with ultra-processed food consumption across seven main categories:
- Mortality: General mortality, cancer-related death, cardiovascular disease-related mortality, and heart disease-related mortality.
- Cancer: Various cancers including breast, colorectal, and prostate cancer.
- Mental Health: Issues like anxiety, depression, and sleep disturbances.
- Cardiovascular Health: Conditions such as hypertension and hypertriglyceridemia.
- Respiratory Health: Including asthma.
- Gastrointestinal Health: Conditions like Crohn’s disease.
- Metabolic Health: Disorders such as obesity and Type 2 diabetes.
Evaluating the evidence from different studies, researchers found a strong correlation between excessive ultra-processed food consumption and heightened risks of cardiometabolic problems, mental health disorders, and mortality.
In particular, researchers emphasized that there is “compelling evidence” indicating a 50 percent higher risk of cardiovascular disease-related mortality, a 48 to 53 percent increased risk of anxiety and mental health disorders, and a 12 percent elevated risk of Type 2 diabetes linked to increased ultra-processed food intake.
Moreover, substantial evidence suggested a 21 percent increased risk of general mortality, a 22 percent higher risk of depression, and a 40 to 66 percent heightened risk of heart disease-related mortality, Type 2 diabetes, obesity, and sleep disorders associated with higher ultra-processed food consumption.
Dr. Zheng underscored that while ultra-processed foods are correlated with several diseases, a direct causal relationship is not always definitive. However, he emphasized that the evidence linking these foods to diabetes is notably strong, with high-quality research supporting this connection. Diabetes can compromise vascular and immune functions, elevating the risk of other diseases in diabetic individuals.
Referring to a study published in JAMA Network Open in 2023, which looked into the link between ultra-processed foods and mental health, Dr. Zheng noted that ultra-processed foods may heighten the likelihood of depression. Examining over 30,000 healthcare professionals for 15 years, the study revealed that individuals with high ultra-processed food intake had a 49 percent increased risk of depression compared to those with lower intake. The study indicated that consuming more ultra-processed foods, particularly those with artificial sweeteners, significantly raised the risk of depression.
The Addictive Properties of Ultra-Processed Foods
A study from 2023 published in The BMJ estimated that around 14 percent of adults and 12 percent of children may experience issues related to addiction to ultra-processed foods.
Dr. Zheng highlighted that ultra-processed food addiction, akin to smartphone and alcohol addiction, can have a profound impact on mental health. He explained that the complex components in these foods, like refined carbohydrates and fats, can trigger the brain to release dopamine at levels comparable to substances such as nicotine and alcohol, fostering addictive behaviors.
Furthermore, Dr. Zheng pointed out that ultra-processed foods, rich in refined carbohydrates and synthetic additives, can disrupt the body’s natural appetite regulation mechanisms, leading to excessive calorie consumption without awareness. This prolonged calorie surplus can subsequently lead to various health issues.
Tips for Managing Ultra-Processed Food Consumption
In today’s landscape, the allure of ultra-processed foods is ever-present. Dr. Zheng stressed the importance of acknowledging the addictive nature and health risks associated with these products, advocating for moderation and avoidance of excessive consumption. Early intervention is crucial if signs of addiction surface.
When selecting ultra-processed foods, opt for healthier choices. For example, choose cereals with lower sugar, sodium, and higher fiber content for breakfast. Mixing sugary and unsweetened cereals can help reduce overall sugar intake.
Dr. Zheng used a popular chocolate cake as an illustration, pointing out its extensive list of chemical additives like thickeners and emulsifiers. With a high sugar content of 26.3 grams per 100 grams, Dr. Zheng cautioned against consuming such cakes daily, reserving them for special occasions instead.
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