Study Links Ultra-Processed Foods to Multiple Health Risks
A leading scientist has highlighted strong evidence linking ultra-processed foods (UPFs) to poor health outcomes, including death. Professor Felice Jacka, a guest on the Zoe podcast, cited a comprehensive review published in the British Medical Journal involving data from over 10 million people. The study found that 70% of health outcomes examined were associated with higher intake of ultra-processed foods.
The research concluded that greater exposure to UPFs is linked to a higher risk of adverse health outcomes, particularly cardiometabolic diseases, common mental disorders, and mortality. Specific conditions include cardiovascular disease, type 2 diabetes, anxiety, poor sleep, wheezing, obesity, and all-cause mortality. Professor Jacka also noted associations with certain cancers.
What Are Ultra-Processed Foods?
Ultra-processed foods undergo extensive alteration beyond basic processing like cooking or fermenting. They contain ingredients such as chemical preservatives, emulsifiers, sweeteners, and artificial colours. These foods often bear little resemblance to their original ingredients. A common definition is foods with ingredients not typically found in a home kitchen.
Professor Jacka highlighted emulsifiers as a key indicator. She explained that emulsifiers, found in many UPFs, may impair the gut lining. As a simple rule, she checks for emulsifiers on packaging and avoids foods containing them.
Impact on Brain Health
Professor Jacka, a leading researcher in nutritional psychiatry, emphasized that the effects of UPFs on brain health are underreported. She noted that while links to cancer and obesity have received attention, the impact on brain diseases is less known. She is co-director of the Food & Mood Centre at Deakin University and president of the International Society for Nutritional Psychiatry Research.
Prevalence in the UK
Professor Tim Spector, a Zoe founder and one of the world's most-cited scientists, stated that UPFs make up about 60% of the UK diet, the highest level in Europe. He advised that low-processed foods are not a concern and that UPFs can be enjoyed occasionally but become problematic with regular consumption.
Common Ultra-Processed Foods
Examples of ultra-processed foods include breakfast cereals, flavoured yoghurt, chocolate, biscuits, pre-made cakes, crisps, energy bars, fizzy drinks, and ready meals. This list is not exhaustive but represents typical items in the category.
