Eating highly processed food linked to increased risk of cancer and premature demise, study suggests
Highly processed foods, such as prepackaged soups, sauces, frozen pizzas, ready-made meals, hot dogs, sausages, french fries, sodas, store-bought cakes, pies, sweets, donuts, ice cream, and so on, have been linked to numerous health problems, including weight gain, cancer, heart disease, and early mortality, according to Marion Nestle, an emeritus professor of nutrition, food studies, and public health at New York University.
"Hundreds of studies have associated highly processed foods with obesity, cancer, heart disease, and overall mortality," Nestle said in an interview with CNN in 2015. "These two studies confirm that highly processed foods are indeed linked to an increased risk for chronic diseases."
The first study, conducted in the United States, followed the diets of over 200,000 men and women over a 28-year period and found a link between highly processed foods and colon cancer in men. The researchers found that men in the top 20% of consumers of highly processed foods had a 29% higher risk of colon cancer than those in the bottom 20%. However, the study did not find a significant link in women.
The World Health Organization has also linked processed and highly processed meats, such as bacon, ham, salami, hot dogs, beef jerky, and corned beef, to an increased risk of colon cancer in both men and women.
The new study, however, suggests that all types of highly processed foods, not just processed meats, may play a role in the development of chronic diseases.
"We found that men in the top 20% of consumers of highly processed foods had a 29% higher risk of colon cancer than those in the bottom 20%," said Fangfang Zhang, the lead author of the study and an associate professor of nutrition epidemiology and data science at the Friedman School of Nutritional Science and Policy at Tufts University in Boston. "The association held true even when we accounted for body mass index and diet quality."
The second study, conducted in Italy, followed more than 22,000 people for over a decade and found that nutrient-poor foods, such as those high in sugar, saturated fat, or trans fat, were associated with an increased risk of early death from heart disease. However, when the researchers compared nutrient-poor and highly processed foods, they found that highly processed foods were a more significant predictor of early death, suggesting that the processing itself, rather than the nutritional content, was responsible for the increased risk.
There are many reasons why highly processed foods are so harmful to our health. First and foremost, they are often high in calories but low in nutrients, which can lead to overeating and weight gain. Second, they frequently contain added sugars and salt, which can contribute to high blood pressure, diabetes, and other health problems. Third, they are often loaded with artificial preservatives, flavors, and colors, which can have unknown effects on our health.
"Highly processed foods are industrial formulas that contain ingredients derived from food or synthesized in labs with minimal or no natural nutrient content," Zhang told CNN. "These ultra-processed foods often contain large amounts of added sugars and salt, little or no fiber, and are laden with chemical additives such as artificial flavors, food dyes, and stabilizers."
Dr. Robin Mendelsohn, a gastroenterologist at the Memorial Sloan Kettering Cancer Center in New York City, who was not involved in the study, said that individuals should strive to limit their consumption of highly processed foods and focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.
"Most ultra-processed foods are not good for us," Mendelsohn said. "We should be eating whole foods, like fresh fruits, vegetables, and whole grains, and limiting our intake of processed foods."
In general, the body does not need highly processed foods to function properly. In fact, studies have shown that consuming a diet high in whole, unprocessed foods can reduce the risk of chronic diseases and improve overall health.
"Our bodies are designed to process whole, unprocessed foods, not the high-calorie, low-nutrient foods that are often found in highly processed foods," Zhang said. "By focusing on whole foods, we can get all the nutrients our bodies need while also reducing our risk of chronic diseases."
Overall, highly processed foods are associated with an increased risk of chronic diseases and early death. While some highly processed foods may be a healthier option than others, the best approach to reducing the risk of chronic diseases is to eat a diet high in whole, unprocessed foods and limit the intake of highly processed foods.
