Four worst ultra-processed foods that have been linked to early deaths

A study of more than 114,000 American adults followed for more than three decades found that those who consumed the most ultra-processed food had a 4% higher risk of death from any cause

The risks associated with consuming ultra-processed foods are gaining widespread recognition, with a recent study shedding light on the issue. The Harvard TH Chan School of Public Health research, which tracked the diets and health outcomes of over 114,000 American adults across three decades, found that those who consumed the most ultra-processed foods faced a 4% higher risk of death from any cause and an 8% increased risk of dying from neurodegenerative diseases like dementia.

According to the study, the four main types of ultra-processed foods linked to an increased risk of death are:

• Processed meat
• Artificially sweetened drink
• Dairy-based desserts
• Ultra-processed breakfast foods (eg cereal)

Notably, processed meat was found to have the strongest association with an increased risk of all-cause mortality. However, the researchers stressed that the overall quality of one's diet is likely the most crucial factor.

As report author Mingyang Song, an associate professor of clinical epidemiology and nutrition, pointed out: "Cereals, wholegrain breads... they are also considered ultra-processed food, but they contain various beneficial nutrients like fibre, vitamins and minerals."

In an advisory to the health-conscious, one specialist urged: "On the other hand, I do think people should try to avoid or limit the consumption of certain ultra-processed foods, such as processed meat, sugar-sweetened beverages and also potentially artificially sweetened beverages. If people maintain a generally healthy diet, I don't think they need to be scared."

Ultra-processed foods (UPFs) are coming under increased scrutiny for their negative impact on health due to their high levels of chemical additives and significant alteration from their natural state, which result in large quantities of added salt, sugar, and fat to enhance flavour and extend shelf life. The dangers of UPFs could extend beyond the well-known threats of heart disease and diabetes to ailments such as gastrointestinal diseases and depression, reports the Express.

There have been notable transformations documented by individuals who drastically reduced their intake of UPFs. But academics caution against taking observational study findings that correlate UPFs with chronic illnesses at face value, stressing that correlation does not necessarily imply causation.

A fascinating Harvard study has found that the link between ultra-processed food (UPF) consumption and mortality rates seems to lessen when taking into account the overall diet quality. It suggests that a nutritious diet filled with vegetables, fruits, legumes, and whole grains might mitigate the harmful effects of UPFs.