Consuming ultra-processed foods can significantly increase the risk of death for individuals with diabetes, even if they maintain a healthy diet for the majority of their meals. Ultra-processed foods typically contain more artificial ingredients than natural ones, and are made from extracted substances like fats, starches, added sugars, and hydrogenated fats. These foods undergo processing to make them safe to eat, extend their shelf life, or enhance their taste.
A study conducted among over 1,000 people in Italy with type 2 diabetes revealed that those who included ultra-processed foods in approximately 10% of their diet had a 60% higher likelihood of premature death compared to those who consumed the least amount. The consumption of large quantities of ultra-processed foods was also linked to a 2.64-times increased risk of mortality due to cardiovascular disease (CVD), such as heart attacks and heart failure. Researchers from the Neuromed Mediterranean Neurological Institute in Pozzilli published these findings in the American Journal of Clinical Nutrition, emphasizing that CVD poses the greatest risk.
To promote a healthy diet, food experts have identified some options that can be part of a balanced meal plan. Baked beans, fish fingers, and wholemeal bread are considered suitable choices, according to the British Nutrition Foundation. Other processed foods, such as tomato-based pasta sauces, wholegrain breakfast cereals, and fruit yogurts, are also categorized as healthier processed foods.
Dr. Licia Iacoviello, the study author from the IRCCS Neuromed hospital, highlighted an important finding: the increased risk associated with ultra-processed foods was observed even among participants who reported following a Mediterranean diet, known for its health benefits. The study was published in the American Journal of Clinical Nutrition.
Ultra-processed foods, including sausages, cereals, biscuits, and fizzy drinks, are primarily composed of substances derived from foods and additives. They contain minimal amounts of unprocessed or minimally processed foods like fruits, vegetables, seeds, and eggs. These foods are often packed with sugars, oils, fats, salt, and additives such as preservatives, antioxidants, and stabilizers. Ultra-processed foods are widely available, convenient, and affordable, but they lack nutritional value.
To investigate the impact of ultra-processed foods, researchers analyzed data from 1,066 participants, with an average age of 65, who were diagnosed with type 2 diabetes. Their health and dietary habits were monitored through surveys over a 12-year period. The researchers calculated the proportion of ultra-processed foods in their diets and observed that, on average, 7.4% of participants’ diets consisted of junk food. Those consuming the highest levels, at least 10%, had a 60% increased risk of mortality from any cause compared to those consuming the lowest levels (around 4%). Furthermore, a high consumption of ultra-processed foods was associated with a 2.64-times increased risk of death from cardiovascular disease (CVD).
What was noteworthy from the study is that the risk posed by ultra-processed foods persisted even among volunteers who adhered to a Mediterranean diet, which is known for its nutritional benefits and includes whole grains, vegetables, and healthy fats. Professor Giovanni de Gaetano, president of the IRCCS Neuromed of Pozzilli, suggested that future dietary guidelines for managing type 2 diabetes should focus not only on nutritional requirements but also on limiting the consumption of ultra-processed foods. Additionally, he proposed that front-of-pack nutrition labels should indicate the degree of food processing.
In April, the British Nutrition Foundation categorized food into three groups based on their level of processing. Minimally processed foods, like apples, are in their natural state. Processed foods, such as apple sauce, have undergone some level of processing that altered their original form. On the other hand, ultra-processed foods, like apple jelly babies, have undergone multiple levels of processing and often contain additional fats, colors, and preservatives.
Numerous studies have raised concerns about the risks associated with excessive consumption of ultra-processed foods, including biscuits, cakes, crisps, ready meals, sausages, chips, and soft drinks. Research has suggested that individuals who consume the most ultra-processed foods are up to a third more likely to die from cancer, 80% more likely to experience depression, and nearly 30% more at risk of dementia. A study conducted in Brazil in 2019 found that ultra-processed foods contributed to around 57,000 premature deaths in the country, accounting for more than 10% of all premature deaths.
Despite the growing evidence highlighting the risks, the Scientific Advisory Committee on Nutrition in the UK stated that research does not conclusively prove that ultra-processed foods are solely responsible for these health issues. However, the committee did acknowledge the concerning link, suggesting that the increased health risks may be attributed to calorie, sugar, or salt content in products like chips, biscuits, and cakes. Currently, official dietary guidelines in the UK focus on salt, sugar, and saturated fat intake, along with recommendations for calorie, fiber, fruit, and vegetable consumption. Nonetheless, some researchers advocate for guidelines on the appropriate amount of processed food that should be included in a person’s diet.
For a balanced diet, the NHS Eatwell Guide recommends the following:
– Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates, preferably wholegrain.
– Consume at least five portions of a variety of fruits and vegetables daily, including fresh, frozen, dried, and canned options.
– Aim for 30 grams of fiber per day, which can be achieved through five portions of fruits and vegetables, two whole-wheat cereal biscuits, two slices of wholemeal bread, and a large baked potato with the skin on.
– Choose lower-fat and lower-sugar options for dairy or dairy alternatives, such as soya drinks.
– Incorporate beans, pulses, fish, eggs, meat, and other proteins in the diet, with a recommendation of at least two portions of fish per week, one of which should be oily.
– Opt for unsaturated oils and spreads in moderation.
– Stay hydrated by drinking 6-8 cups/glasses of water per day.
– Limit salt intake to less than 6 grams and saturated fat intake to 20 grams for women or 30 grams for men per day.
In summary, consuming ultra-processed foods poses significant risks to individuals with diabetes, increasing the likelihood of premature death and cardiovascular disease. These foods often lack nutritional value, containing added fats, sugars, salt, and artificial additives. The risks associated with ultra-processed foods remain even for those following a Mediterranean diet. Therefore, dietary guidelines should not only focus on nutritional requirements but also emphasize limiting the consumption of ultra-processed foods. It is crucial to promote a balanced diet that includes minimally processed foods and incorporates recommendations for healthy food choices.
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