Nearly 60% of the daily calories consumed by U.S. adults come from ultra-processed foods, according to estimates.1 A study from Harvard University has uncovered concerning connections between these foods and our health.
The results showed that certain foods had a higher risk of death from all causes and neurodegenerative diseases. As ultra-processed foods continue to dominate global dietary patterns, it’s time to take a closer look at their impact on our well-being and longevity.
The Harvard Study That’s Making Waves
For over three decades, researchers at Harvard University have been diligently tracking the health data of nearly 75,000 women and 40,000 men through the Nurses’ Health Studies I and II and the Health Professionals Follow-up Study.
Their mission? To uncover the truth about ultra-processed foods and their effects on our bodies. The results, published in The BMJ (British Medical Journal), are eye-opening.(ref)
The study participants, all health professionals with no history of cancer, cardiovascular diseases, or diabetes at the start, reported their dietary habits every four years. Researchers quantified their daily intake of ultra-processed foods in nine subgroups, ranging from ultra-processed breads and breakfast foods to sugar-sweetened beverages and processed meats.
Over the course of the study, 48,193 participants died from various causes, including cancer, cardiovascular diseases, respiratory diseases, and neurodegenerative diseases.
The Worst Offenders: Processed Meats, Sugary Drinks, & More
The study identified some of the biggest culprits when it comes to ultra-processed foods: ready-to-eat meat, poultry, and seafood products, fizzy drinks, dairy-based desserts, and highly processed breakfast foods like sugary cereals. These foods are often packed with additives, colorings, and flavors while lacking essential nutrients like vitamins and fiber.
Processed meat was found to be most strongly associated with an increased risk of all-cause mortality. Sugar- and artificially-sweetened beverages, dairy-based desserts, and ultra-processed breakfast foods also showed associations with higher all-cause mortality.
The Link to Early Death
Brace yourself for this bombshell: those who consumed the highest amounts of ultra-processed foods (about seven servings per day) had a startling 4% higher risk of death from all causes compared to those who ate the least (about three servings per day).
Even more alarming, they faced an 8% higher risk of death from neurodegenerative diseases like dementia.
It’s Not Just About Quantity, but Quality
While the quantity of ultra-processed foods in your diet matters, the study also revealed that the overall quality of your diet plays a crucial role. A diet rich in vegetables, fruits, legumes, and whole grains may help counteract some of the negative effects of ultra-processed foods.
The researchers noted that overall diet quality is ultimately what matters most to health and that ultra-processed foods are a diverse category, with many items that are considered healthy. For example, whole grain breads and cereals are considered ultra-processed, but they contain beneficial nutrients like fiber, vitamins, and minerals.
Rethink Your Relationship with Ultra-Processed Foods
This groundbreaking study is a wake-up call for all of us. It’s time to take a hard look at our diets and make some changes. By reducing our intake of ultra-processed foods, especially the worst offenders, and focusing on whole, nutrient-dense options, we can take a proactive step towards a healthier, longer life.
- Choosing homemade oatmeal over packaged breakfast cereals
- Making your own pasta sauce instead of buying jarred versions
- Preparing a simple vinaigrette instead of using bottled salad dressings
- Opting for homemade trail bars over packaged granola bars
- Cooking meals from scratch instead of relying on ready-made frozen dinners
So, the next time you reach for that bag of chips or frozen dinner, remember the findings of this Harvard study. Your future self will thank you for making the right choice. By gradually incorporating more whole, minimally processed foods into your diet, you can make a significant difference in your health and well-being.
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Martha A. Lavallie
Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.
