It is hard to resist junk food, especially cheesy burgers, and French fries sprinkled with peri-peri and dipped in hot & sweet sauce. However, a study published in BMJ suggests there is a direct link between the consumption of ultra-processed foods and 32 major illnesses related to heart and lung issues, cancer, and mental health disorders to name a few.
Hard To Digest
The researchers had 10 million participants and reviewed 45 meta-analyses. They had food frequency questionnaires, dietary history and 24-hour dietary recalls to measure the exposure of individuals to ultra-processed foods. The results showed a direct link between ultra-processed foods and all causes of mortality, breast cancer, colorectal cancer, pancreatic cancer, adverse sleep outcomes, adverse anxiety outcomes, hypertension, asthma, Crohn’s disease, obesity, non-alcoholic fatty liver disease and hyperglycaemia to name a few.
Ankita Gupta Sehgal, Founder & Chief Dietician, at Nutrition Matters in Delhi, says that ultra-processed foods are often marketed as convenient and time-saving, being riddled with too many hidden health risks. Ultra-processed foods are high in sodium, unhealthy fats and sugars. They lack essential nutrients like vitamins, minerals and fibre. “Excessive consumption of ultra-processed food can lead to weight gain, obesity issues, heart conditions and other chronic health conditions,” Ankita says. The ‘Ready To Make’ or ‘Ready to Eat’ tagline is a key selling point for many ultra-processed foods. The BMJ study reported a 50% increased risk of death due to cardiovascular disease and a 12% higher risk of Type-2 diabetes with a 48% to 53% higher risk of anxiety and mental disorders.
Ankita says that the true convenience lies in preparing wholesome, home-cooked meals which can be equally time-efficient with proper planning. The 32 underlying health conditions stated in the study are a ‘stark reminder’ of the serious health implications of ultra-processed foods. It’s crucial to understand that these foods may satisfy hunger pangs temporarily, but they can lead to long-term health issues.
Sodium Bombs
Shweta Anish Shah, a celebrity Ayurvedic Nutritionist & Wellness Coach says “Aahara Suddhau Sattva Shuddhi” translates to ‘pure food leads to a pure mind”. She explains that ultra-processed foods do the opposite. They negatively impact the body and affect gut health. “I call them sodium bombs as these can directly increase the risk of hypertension and cardiovascular diseases,” says Shweta. She calls it ‘dead food’ as it does not have ‘living energy.’
There are many reasons why people find ultra-processed foods addictive – easily available, time-saving, and added flavours. “In today’s busy lifestyle, cooking food in just two minutes becomes a convenient option,” quips Shweta. The attractive packaging of ultra-processed foods also makes it difficult to resist. Shweta adds, “Just as the addiction to smoking is harmful, the addiction to processed foods is equally bad.” It isn’t just the flavours or packaging, the many levels of processing that it goes through. This, in many ways, degrades their nutritional value.
Eat Healthy Stuff
It’s time, consumers are aware of what they eat. Labels listing ‘natural flavours’ too, shouldn’t be taken at face value. They contain chemicals that are far from being natural. “To ensure better health, always read labels and verify such claims before purchasing any ultra-processed food,” says Shweta.
Avoiding the over-reliance on ultra-processed foods seems to be the need of the hour. Ankita says, “Remember, small steps can lead to significant changes in your overall health and well-being.” One could start with small steps such as incorporating more wholesome or unprocessed food items such as fruits, veggies, whole grains, or lean protein. Yet, a beneficial tactic would be to plan meals before reaching the ‘craving point’ to avoid unplanned munching.
