Food and Nutrients - What's the true impact of highly processed food on our well-being?
Many may view these items as the most toxic substances: mass-produced foods. Numerous studies even suggest that these types of cuisine can be damaging to our health. Nevertheless, the general idea of these manufactured dishes is linked to tooth decay from soda and overweight children engorging themselves on nuggets, far from the concept of healthy alternatives for meat, cheese, or milk, as well as whole grain bread. Are these notions valid?
Under the category of highly processed foods and beverages (ultra-processed foods) are all those items that require a significant number of production steps. These creations contain, according to the Federal Center for Nutrition, "frequently an abundance of additives, energy (calories), salt, saturated fats, and sugar, but little fiber, vitamins, and minerals." Such additives are added to elevate the product's shelf life, enhance its taste, or improve its visual appeal.
Ultra-processed cuisine can pose a health hazard
Prominent examples include margarine, sausages, fried snacks, sandwich spreads, readymade meals, ice cream, chocolate bars, carbonated soft drinks, and vegan alternatives. To put it bluntly, generously enabling processed food options across diverse gastronomical fields. Notably, about half of the energy intake of German adults stemmed from these products about 20 years ago.
Paralleling yet contrasting, a mountain of research indicates a possible health risk from excessive intake of such products. As reported in a review study from February 2024, there are 32 potential ailments that may be tied to highly processed foods, encompassing heart-circulatory issues, diabetes type 2, and mental health problems like depression.
Criticism of ultra-processed foods has surged. However, many still lack compelling evidence. Researchers, for instance, express concerns about their restricted nutritional value and the synthesis of potentially hazardous compounds. As remarked by the Federal Center for Nutrition, "Another aspect is that a high consumption of additives like emulsifiers and artificial sweeteners may fuel inflammation within the body." Additionally, these products often boast an addictive factor, which is often related to the combination of carbohydrates, fats, sugar, and salt, culminating in overindulgence. An example of this phenomenon can be observed in chips.
Recognizing Highly Processed Foods
How exactly do we distinguish one ultra-processed food from another? Professor Brenda Davis of Virginia Tech explained it in an interview with the "New York Times." She asserts: "If you find items on the ingredient list that you'd never use in your own kitchen, it's most likely a highly processed food."
Not all ultra-processed foods are identical in terms of health risks. Distinct variances are in evidence here as shown by the results of a U.S.-based study conducted between 1986 and 2018 comprising over 100,000 individuals. Consumers overindulging in these foods had an increased 4% likelihood of premature mortality. However, this link only applies to a distinct subgroup, as explained by study lead author Mingyang Song in an interview with CNN. "Cutting back on processed meats and sugary or artificially sweetened beverages" is Song's advice.
Yet Harvard professor of clinical epidemiology and nutrition, Frank B. Hu, wants to avoid dehumanizing these foods entirely. "Cereals and whole grain bread, for example, also fall into the ultra-processed food category," he shared. "They contain various healthy nutrients including fiber, vitamins, and minerals."
The Food and Agriculture Organization of the United Nations advises to limit the consumption of ultra-processed foods. Professor Mingyang Song believes this strategy is reasonable. In his view, a balanced, broad approach to nutrition is crucial to ensure healthy eating without panic. He states: "If people generally eat correctly, they don't need to fear or stress about these foods."
The bulk of our knowledge regarding ultra-processed foods and health emanates from observational studies. When assessing these studies, we should prioritize participant numbers and observation durations. However, it's crucial to remember these studies exclusively demonstrate correlations and not establish direct connections between highly processed foods and observed health issues.
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These ultra-processed foods, such as margarine, sausages, readymade meals, and various snacks, are often laden with additives, high in calories, salt, saturated fats, and sugar, yet lacking in fiber, vitamins, and minerals. A balanced, broad approach to nutrition, as proposed by Professor Mingyang Song, is crucial to maintain a healthy diet, even when incorporating some ultra-processed foods like whole grain bread, which contain beneficial nutrients.
Source: www.stern.de
