PROCESSED meats and super-sweet drinks are the two most dangerous ultra-processed foods, a new study warns.
Researchers found both products were linked to an increased risk of coronary heart disease (CHD) or cardiovascular disease (CVD) compared to others in the same category.
But scientists also found that some ultra-processed foods (UPFs) like yoghurt and bread were associated with a lower chance of CVD or stroke.
Author Kenny Mendoza, from Harvard T.H. Chan School of Public Health in Boston, Massachusetts, said: “This study suggests an adverse role of the consumption of total UPF as part of a dietary pattern in the risk of CVD, CHD, and stroke.
“Specifically, our findings suggest soft drinks and processed meats should be discouraged, given their consistent adverse association with CVD, CHD, and stroke.”
The team studied data collected from questionnaires filled out by almost 207,000 nurses and other health professionals.
They asked participants about their health and diets every two to four years between.
Foods were categorised into four groups – unprocessed/minimally processed, processed culinary ingredients, processed foods, and UPFs.
UPFs, which are often high in sugar, fat, calories and salt and low in fibre, were then further divided into 10 groups based on nutritional composition:
Overall, UPF intake was linked to a higher risk of CVD and CHD.
But sugary drinks and processed meats were the two products associated with the highest risk.
This might include deli meats, bacon or sausages, as well as fizzy beverages.
However, it wasn’t the same for all UPFs, as eight of the 10 groups didn’t produce a significantly increased risk.
Researchers even discovered inverse links for CVD and CHD risks for yoghurt, dairy-based desserts and savoury snacks.
Those who ate more ultra-processed bread and breakfast cereals were also less likely to suffer a stroke.
And cereal intake was associated with a lower risk of CVD and CHD, while hard liquor intake was linked to a lower risk of CHD.
This could be due to the higher fibre content of some of these foods, or the fact they are often fortified with vitamins, scientists said.
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
Processed culinary ingredients (group 2)
Processed foods (group 3)
Ultra-processed foods (group 4)
They added: “Typical UPFs (e.g. sugar-sweetened beverages, processed meats, and fast foods) are energy-dense and high in added sugars, saturated fats, and sodium – established CVD risk factors.
“Our findings suggest that UPF groups have differential contributions to cardiovascular risk.
“Reducing the content of sodium, saturated fats, added sugars, and cosmetic additives non-essential for human health in wholegrain bread, cold cereals, and some savoury snacks may enhance the otherwise nutritional value of these products.”
The findings were published in the journal The Lancet Regional Health – Americas.
UPFs were defined by researchers in Brazil who created the NOVA classification system.
This breaks foods and drinks into four groups based on how processed they are.
Unprocessed or minimally-processed items (group one) include fresh or frozen fruits and vegetables, meat, and milk without added sugar.
Group two, which covers processed culinary ingredients, encompasses salted butter, honey, vegetable oils and vinegar.
Processed foods fall into the third group and include canned products, cured or smoked meats, and artisanal breads and cheese.
And UPFs (group four) covers fizzy drinks, sweetened yoghurt, mass-produced breads, margarine and spreads, and ready meals.
These products often contain ingredients you wouldn’t find in your kitchen, such as colourings, sweeteners and preservatives.
UPFs have industrial ingredients in them, like added fats and sugars, but also additives and emulsifiers
Dr Emily Leeming
This last category has become the target of health campaigners as numerous studies warn of the potential health damage these products can cause.
A 30-year study by Harvard University found that a diet containing too many raises the risk of an early death.
The research, published in the British Medical Journal, found those who ate the most UPFs had a 13 per cent higher risk.
Another, by Central Queensland University in Australia, claimed a highly-processed diet raised the risk of 32 different illnesses.
These included cancers, anxiety, high blood pressure, obesity, type 2 diabetes, heart disease, and CVD.
CVD is a general term for conditions affecting the heart or blood vessels and is usually associated with a build-up of fatty acid deposits in the arteries and an increased risk of blood clots.
Strokes and CHD are types of CVD that can lead to other outcomes like heart attacks and heart failure.
UPFs are said to make up 57 per cent of the average UK diet.
Dr Emily Leeming, a registered dietitian, previously told The Sun: “Ultra-processed foods are foods that are packaged and have industrial ingredients in them, like added fats and sugars, but also additives and emulsifiers.
“They tend to be foods with long lists of ingredients on the back of the pack.”
She said they are best kept to a minimum – but there are several she would avoid in particular.
This includes energy drinks, vegan burgers, plastic cheese squares and biscuits.
BREAKFAST
LUNCH
SNACKS
DINNER
