{"id":3022,"date":"2023-11-17T12:08:15","date_gmt":"2023-11-17T12:08:15","guid":{"rendered":"https:\/\/springerhealthcare.nl\/france\/?p=3022"},"modified":"2023-11-17T14:50:40","modified_gmt":"2023-11-17T14:50:40","slug":"how-do-ultraprocessed-foods-affect-your-health","status":"publish","type":"post","link":"https:\/\/springerhealthplus.nl\/shmigrate\/how-do-ultraprocessed-foods-affect-your-health\/","title":{"rendered":"How Do Ultraprocessed Foods Affect Your Health?"},"content":{"rendered":"

[vc_row full_width=”stretch_row” content_placement=”middle” css=”.vc_custom_1663187695627{padding-bottom: 37px !important;background-image: url(http:\/\/springerhealthcare.nl\/wp-content\/uploads\/sites\/24\/2022\/09\/science_connect_back.png?id=2486) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}” el_class=”sciencetitle”][vc_column][vc_custom_heading text=”Science Connect” font_container=”tag:h2|text_align:left|color:%23ffffff” use_theme_fonts=”yes” link=”url:https%3A%2F%2Fspringerhealthcare.nl%2Ffrance%2Fscience-connect-november-2023%2F”][vc_column_text css=”.vc_custom_1663186747780{margin-bottom: 40px !important;}”]A Springer Healthcare Initiative For Pharma Professionals<\/span>[\/vc_column_text][vc_column_text]NOVEMBER 2023
\n<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row css=”.vc_custom_1538651642953{padding-top: 75px !important;}”][vc_column width=”3\/4″ css=”.vc_custom_1538657061395{border-right-width: 1px !important;padding-top: 0px !important;border-right-color: #8faec1 !important;border-right-style: solid !important;}”][vc_custom_heading source=”post_title” font_container=”tag:h1|font_size:40px|text_align:left|line_height:60px” google_fonts=”font_family:Merriweather%3Aregular%2Citalic|font_style:700%20regular%3A700%3Anormal” el_class=”title” css=”.vc_custom_1664358136969{margin-bottom: 30px !important;}”][vc_column_text css=”.vc_custom_1686833173052{padding-bottom: 0px !important;}”]Ultraprocessed foods have become a mainstay of modern diets and could be taking a toll on our health<\/strong><\/span>[\/vc_column_text][vc_column_text el_class=”intro-box”]By LORI YOUMSHAJEKIAN<\/span>[\/vc_column_text]

\"how-do-ultraprocessed-foods-affect-your-health\" <\/div> <\/div>[vc_column_text css=”.vc_custom_1689357004274{margin-bottom: 30px !important;}” el_class=”sc-img-caption”] Credit: Joe Belanger\/Alamy Stock Photo[\/vc_column_text][vc_column_text]

You might think you know a processed meal when you see one, but here\u2019s some food for thought: nearly everything you can eat at the supermarket has undergone some kind of processing\u2014such as washing, blanching, canning, drying or pasteurizing. In other words, if there is any change from the way the food began to the way it ends up on a shelf, it counts as processed.<\/p>\n

But then there are\u00a0ultraprocessed<\/em>\u00a0foods. Both frozen chopped spinach and canned sausages are processed, but the latter has undergone much more processing than the former. Ultraprocessed foods undergo an industrial process to move from farm to table. This often includes steps such as hydrogenation, which produces semisolid oils, and hydrolysis, which enhances flavors. These foods also have a variety of additives that help bind the ingredients together, increase their shelf life or make them more palatable.<\/p>\n

According to some estimates,\u00a0nearly 60 percent of the daily calories<\/a>\u00a0U.S. adults consume are from ultraprocessed foods. It\u2019s worse for kids and teenagers, whose diet is\u00a0almost 70 percent<\/a>\u00a0ultraprocessed.<\/p>\n

But a growing number of studies have linked higher consumption of ultraprocessed foods to a long list of health effects, and scientists are only just beginning to understand why.<\/p>\n

WHAT ARE ULTRAPROCESSED FOODS?<\/h2>\n

Chicken nuggets, chips and hotdogs are considered ultraprocessed, but so are things such as fruit yogurts, mass-produced bread and even some canned foods.<\/p>\n

As a rule of thumb, these are any foods that cannot be made in an ordinary kitchen\u2014in other words, they contain an ingredient that is not typically found in homes or one that has undergone an industrial process that a home cook would not be able to replicate.<\/p>\n

\u201cA whole lot of things that you could never imagine can be done [to food],\u201d says Barry Popkin, a professor of nutrition at the University of North Carolina at Chapel Hill. \u201cYou can\u2019t tell simply by the ingredients.\u201d For example, he says, \u201cit\u2019ll be flour, but you really don\u2019t know that wheat flour has been decomposed in such complex ways and then put back together.\u201d<\/p>\n

Researchers commonly use a four-part scale known as NOVA to categorize foods based on the extent of industrial processing they involve. The categories are unprocessed or minimally processed foods (which include vegetables and eggs); processed culinary ingredients (those that are usually added to food and rarely eaten alone, such as oils, butter and sugar), processed foods (those that are made from a combination of the first two groups, such as homemade bread) and ultraprocessed foods (those made with industrially modified raw ingredients and additives).<\/p>\n

When NOVA first came about in 2009, it offered a new way of looking at food beyond its nutritional value. Take fortified breads or protein-rich cookies, for example: Compared with their unfortified equivalents, they would be considered relatively nutritious. But through the lens of NOVA, both are ultraprocessed.<\/p>\n

Other researchers, such as\u00a0Julie Hess<\/a>, a nutritionist at the U.S. Department of Agriculture\u2019s Agricultural Research Service and former vice president of scientific affairs at the National Dairy Council, contend that NOVA is not the best or most consistent way to identify an ultraprocessed food. She argues that not all ultraprocessed foods are the same, in terms of nutrition. \u201cWhen we say ultraprocessed food, are we going to include things like canned beans? Are we including canned oranges and dried peaches?\u201d Hess says. \u201cThat question of nutrient density isn\u2019t currently reflected in the NOVA categorization system.\u201d<\/p>\n

Popkin is proposing another way to identify foods as ultraprocessed in a forthcoming paper. He says that having just one of 12 types of additives\u2014including specific flavors, emulsifiers, foams, thickening agents and glazing agents\u2014as an ingredient is a feature of all ultraprocessed foods. The presence of artificial coloring and flavorings would already be a telltale sign for about 97 percent of these foods, he says.<\/p>\n

ARE ULTRAPROCESSED FOODS BAD FOR YOUR HEALTH?<\/h2>\n

Many people believe that eating ultraprocessed food will make them gain weight or cause a host of other health issues, and some evidence backs this up. Research has tied ultraprocessed food consumption to a slew of health conditions, including\u00a0obesity<\/a>,\u00a0type 2 diabetes<\/a>,\u00a0some cancers<\/a>,\u00a0cardiovascular disease<\/a>, and even\u00a0mild depression and anxiety<\/a>, but a clear mechanism for harm hasn\u2019t been identified.<\/p>\n

A landmark paper in 2019 was the\u00a0first to show a cause-and-effect link<\/a>\u00a0between ultraprocessed foods and weight gain. A group of 20 healthy volunteers was confined to a ward at the National Institutes of Health Clinical Center in Bethesda, Md., where the participants were randomly assigned to receive a diet of either ultraprocessed or minimally processed food for two weeks and then were switched to the other diet for the next two weeks. For example, a person receiving the ultraprocessed diet\u00a0would start their day<\/a>\u00a0with foods such as packaged cereal and a blueberry muffin or croissants and turkey sausages. Someone on the minimally processed diet would instead get Greek yogurt and fruit or a fresh omelet and sweet potato hash.<\/p>\n

On average, people in the ultraprocessed diet group consumed about 500 calories more per day, compared with those in the minimally processed diet group. Participants in the former group also ate faster and gained about two pounds after two weeks. On the minimally processed diet, participants ate less and lost about the same amount of weight as they gained on the processed diet. In both settings, participants were given access to about double the number of calories they needed and were told to eat as much as they wanted.<\/p>\n

Kevin Hall, the study\u2019s principal investigator and a clinical researcher at the National Institute of Diabetes and Digestive and Kidney Diseases, says he designed the investigation because he thought the NOVA classification system\u2014which doesn\u2019t account for the nutrients contained in different foods\u2014was \u201cnonsense.\u201d He says he matched the foods in both diets to have the same total amount of nutrients, including fat, carbohydrates and fiber, \u201cbecause I thought the nutrients were going to drive the effects,\u201d Hall says. \u201cAnd I was wrong.\u201d<\/p>\n

Hess, who was not involved in the study, notes some limitations. There were \u201cvery, very different\u201d foods in the two groups, she says\u2014in other words, the study didn\u2019t match the diets for quality. Hall says the two diets used different foods because it would have been \u201cvery difficult to make homemade versions of many popular ultraprocessed foods while also maintaining precise control over their nutrition content.\u201d Hess\u2019s own lab\u00a0designed a diet in which 90 percent<\/a>\u00a0of the calories were from ultraprocessed foods, and it still met most national guidelines for nutrients\u2014calling into question how useful NOVA is for determining the healthfulness of a food when existing dietary guidelines are used as a benchmark.<\/p>\n

Others say findings such as Hall\u2019s study suggest that processing may change how a food affects our body, independent of the nutrients that food contains. \u201cIt goes to show how much\u00a0the [U.S. dietary] guidelines<\/a>\u00a0are focused on nutrients,\u201d says Filippa Juul, a nutritional epidemiologist at the New York University School of Global Public Health. \u201cYou could have any food and just tune up the nutrients; it doesn\u2019t mean the food is necessarily healthy … or has the same activity as nutrients that are in [unprocessed] foods.\u201d<\/p>\n

Studies have also suggested\u00a0a link between higher consumption of ultraprocessed foods<\/a>\u00a0and a profound change in the composition of gut microbes. And an altered gut microbiome has been linked to mental health conditions.<\/p>\n

The negative effects of these foods might also be a result of what they lack: fiber. The act of industrially processing a food\u00a0can lower its fiber content<\/a>, which can make one less satiated after eating it. Fiber also feeds bacteria in the gut, and the absence of this nutrient\u00a0may explain the link between diet, depression and gut health<\/a>, too.<\/p>\n

\u201cThere are probably some subcategories [of ultraprocessed foods] that are perfectly fine\u2014maybe even really good for you\u2014and others that are particularly damaging,\u201d Hall says. \u201cI just don\u2019t think we know which ones [are which].\u201d Part of the problem with ultraprocessed foods is that they\u2019re often packed with calories yet leave us craving more.<\/p>\n

WHY DO WE LIKE ULTRAPROCESSED FOODS SO MUCH?<\/h2>\n

Scientists still don\u2019t know for sure why humans gravitate toward ultraprocessed foods. One hypothesis, according to Hall, is that we might not be able to resist their combination of ingredients. Think about the last time you ate just one chip out of a bag\u2014it\u2019s almost impossible not to eat more.<\/p>\n

In a 2021 study Hall attempted to\u00a0compare a low-carbohydrate diet with a high-carbohydrate one<\/a>\u00a0to examine the effect on energy intake. When people were presented with meals that were high in both fat and sugar, fat and salt or carbohydrates and salt, people tended to eat more calories, he says. \u201cThese are so-called hyperpalatable foods,\u201d Hall adds.<\/p>\n

Such foods\u00a0essentially have artificially enhanced palatability<\/a>\u00a0that exceeds the palatability any ingredient could produce on its own\u2014in other words, they have a combination of fat, salt or sugar \u201cthat would never exist in nature,\u201d Juul says. Previous research has shown that foods combining fat and carbohydrates were\u00a0better at activating the brain\u2019s reward system<\/a>\u00a0than foods with just one of those ingredients. The ultraprocessed meals in Hall\u2019s study also had more calories per bite than the minimally processed diet.<\/p>\n

Some researchers hypothesize that certain\u00a0foods are addictive<\/a>. People don\u2019t lose control over eating bananas, but with ultraprocessed foods, they show all the hallmarks of addiction, says Ashley Gearhardt, a professor of psychology and a nutritionist at the University of Michigan. Addictive drugs activate the\u00a0striatal dopamine system<\/a>\u2014the brain\u2019s pleasure center\u2014by creating a dopamine spike followed by a rapid crash. \u201cIt\u2019s like a quick hit that isn\u2019t sustaining,\u201d Gearhardt says. Ultraprocessed foods mimic nicotine and ethanol in the magnitude of that effect in the brain.<\/p>\n

\u201cThat makes sense because the reward system of the brain was really shaped by the need to get calories,\u201d Gearhardt says. The addictive agent in food could be one of many things, she says\u2014taste, smell, sugar, fat and additives are all potential culprits. Studies in animals have shown that stopping the consumption of ultraprocessed foods\u2014much like other addictive substances\u2014elicits withdrawal symptoms such as anxiety and agitation<\/a>.<\/p>\n

SHOULD ULTRAPROCESSED FOOD BE REGULATED?<\/h2>\n

There are people who want to do away with ultraprocessed foods altogether and others who say there are not enough data to warrant any action, according to Hall. \u201cIt\u2019s not realistic to say, \u2018Well, we\u2019re just going to cut out 50 percent of the food,\u2019\u201d he says. \u201cWho’s going to make everybody\u2019s meals?\u201d Ultraprocessed foods are a lot cheaper and more convenient than less processed ones, Hall says. In his study, the minimally processed meals cost 40 percent more to buy and took the chefs longer to prepare.<\/p>\n

Spending hours hunched over a kitchen bench to churn butter is not the answer. But reducing consumption of ultraprocessed foods doesn\u2019t mean we have to make everything from scratch.<\/p>\n

\u201cThere\u2019s an enormous number of things you can do,\u201d says Popkin, who eats unprocessed foods apart from an occasional iced tea sweetened with the sugar substitute Splenda. \u201cThere\u2019s a hell of a lot of packaged real food out there.\u201d He suggests looking for minimally processed options that make cooking faster, such as a salad mix or chopped vegetables.<\/p>\n

We have to do our best to make healthy choices, Gearhardt says, but everything is stacked against us. As a food scientist herself, she leaves the grocery store befuddled. \u201cIt\u2019s easy to say we should just tell the individual to do better while everything in the environment is set up for the industry to profit,\u201d she says.<\/p>\n

In an ideal world, we would focus on making healthy alternatives convenient and affordable and reducing marketing to kids, Gearhardt says. \u201cWe need to take some courageous action and have some common sense that this food environment is not good for anybody,\u201d she adds.<\/p>\n[\/vc_column_text][vc_column_text]\u00a9 2023 SCIENTIFIC AMERICAN, A DIVISION OF SPRINGER NATURE AMERICA, INC.[\/vc_column_text][vc_column_text]<\/p>\n

About the Author(s)<\/h3>\n

LORI YOUMSHAJEKIAN is a New York City\u2013based science journalist covering health and the environment. She was previously a TV and video journalist at the Australian Broadcasting Corporation (ABC), where she focused on pandemic policy and international news. In 2020 she won two journalism awards for her contributions to a campaign supporting the survivors of sexual assault. She is currently pursuing her master’s degree in science, health and environmental reporting at New York University. Follow Youmshajekian on X (formerly Twitter) @youmshajekian<\/a><\/p>\n[\/vc_column_text][\/vc_column][vc_column width=”1\/4″ css=”.vc_custom_1538657003956{padding-top: 0px !important;padding-bottom: 0px !important;}”][vc_custom_heading text=”ISSUES” font_container=”tag:h3|font_size:12px|text_align:left|color:%23333333|line_height:18px” use_theme_fonts=”yes” el_class=”titlewidget”][vc_column_text el_class=”columnflex” css=”.vc_custom_1664404002021{margin-bottom: 40px !important;}”]

October 2023<\/a><\/p>\r\n

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