Most of you will have read enough articles and seen enough TV coverage to know that highly processed foods aren’t very good for you. But a new study from Brazil, along with another from Sydney University, provides perhaps the strongest evidence yet of the link between processed foods and premature death.
The Brazilian study, published in the American Journal of Preventative Medicine, acknowledges the existing known link between what it terms ultra-processed foods (UPFs) and an increased risk of non-communicable diseases, such as diabetes, cardiovascular diseases and cancer, but aimed to go a step further by estimating premature deaths attributable to the consumption of UPFs in Brazil.
The study, which defines UPFs as “industrial formulations of substances derived from foods (oils, fats, sugars, starch, protein isolates) that contain little or no wholefood and are often added with flavours, colours, emulsifiers, and other additives for cosmetic purposes”, found that they represent a significant cause of premature death in Brazil, estimating that 57,000 premature deaths were attributable to the consumption of UPFs in Brazil in 2019.
Read: How safe are processed plant-based meat alternatives?
That represents 21.8 per cent of premature deaths from preventable non-communicable diseases in Brazil. It’s a startling figure, and one that’s likely being replicated across other industrialised countries, including Australia.
Lead author of the research Dr Eduardo Nilson said he believed it was the first study to model the overall impact of UPF intake on deaths.
“The results are significant, firstly because the attributable deaths represent a huge burden in terms of premature deaths from all causes. Additionally, if UPF intake was kept at the levels we had a decade ago, 21 per cent of the attributable deaths could be prevented.”
Researchers have estimated that cutting down energy intake from UPFs by 10 to 50 per cent of current amounts could greatly help reduce these mortality rates.
However, with the proliferation of such foods in our lives, such a reduction would require a fair bit of discipline and effort.
Read: Ultra-processed foods increase cancer risk in men
Examples of the common UPFs in our lives include soft drinks, packaged snacks such as chips and biscuits and so-called energy bars and drinks. But it also includes meals such as instant soups and pre-frozen meals such as pizza and chicken nuggets.
While items such as the chicken in chicken nuggets could ostensibly be classed as healthy, the processing it goes through to ensure a longer shelf life introduces the elements linked to premature death.
A separate study conducted by Sydney University researchers backs this up. The year-long study of the dietary habits of 9341 Australians provides further evidence that highly processed and refined foods are the leading contributor of rising obesity rates in the Western world.
Lead author Dr Amanda Grech points the finger at the lack of protein in processed foods. “As people consume more junk foods or highly processed and refined foods, they dilute their dietary protein and increase their risk of being overweight and obese, which we know increases the risk of chronic disease,” she said.
Read: Brand owner is tinkering with iconic Aussie label
Dr Grech’s co-author, Professor David Raubenheimer, backed this up. “It’s increasingly clear that our bodies eat to satisfy a protein target,” he said.
“But the problem is that the food in Western diets contains increasingly less protein. So, you have to consume more of it to reach your protein target, which effectively elevates your daily energy intake.”
The solution is pretty obvious, but most would agree that it’s not an easy one to implement. Kimberly Gomer, a registered dietitian and nutrition expert, suggests taking small steps to begin with.
“Replacing junk food with wholefoods is key,” she said. “Sit down to meals instead of eating on the run and make the time and effort to prepare healthy food at home. Challenge yourself to small changes. Replace a few unhealthy foods with healthy ones.”
Do highly processed foods dominate your diet? How easy would it be for you to make a switch to more wholefoods? Why not share your experience and thoughts in the comments section below?
