Processed foods wage war on body

Q: I’ve heard about all the horrible things that ultra-processed foods can do to you — but they are everywhere and tough to avoid. Do I really need to be worried about eating them, or is it one more hysterical finding that will fade away?

Cary T., Nashville

A: We have been writing and talking about the risks associated with eating ultra- and highly processed foods since the 1990s. They are stripped of nutrients and fiber and contain artificial ingredients that extend shelf life, make them have a better texture or f lavor, or allow manufacturers to do things with the ingredients that Mother Nature never thought of. Plus, they often contain emulsifiers and other additives you cannot digest. That harms healthy gut bacteria — and lets diseasepromoting bacteria thrive.

Now a meta-review, published in BMJ, of data on almost 10 million people has concluded that ultra-processed foods (UPFs) have “direct associations” with adverse outcomes to 32 health issues such as various cancers and mental, respiratory, cardiovascular, gastrointestinal, and metabolic conditions.

— Convincing evidence showed eating UPFs was associated with around a 50% increased risk of death from cardiovascular disease, up to a 53% increased risk of anxiety and other common mental conditions, and a 12% increased risk of Type 2 diabetes.

— Evidence also is highly suggestive that eating processed foods is related to a 40% to 66% increased risk of death from heart disease, Type 2 diabetes and sleep problems and a 22% increased risk of depression.

— They also found indications that eating UPFs was associated with some cancers, elevated lousy LDL, and low levels of good-for-you HDL.

If you want to avoid the risks associated with UPFs: Stick with fresh fruits and vegetables (7-9 servings daily), fish like salmon and skinless poultry, and ditch sweetened (and artificially sweetened) beverages, and anything with items on the ingredients label that you can’t pronounce. You’ll reduce your ActualAge by many years.