Here are the highly processed foods you most need to avoid, according to a 30-year study – CP24 Achi-News

(CNN) – Eating fast-processed foods is linked to an early death risk, according to a 30-year study – but different foods have different effects.

Processed meats and sugary foods and drinks are not associated with the same risks as highly processed whole grains, for example, said lead study author Dr. Mingyang Song, associate professor of clinical epidemiology and nutrition at the TH School of Public Health Chan at Harvard.

The study analyzed data from more than 100,000 health professionals in the United States with no history of cancer, cardiovascular disease or diabetes. Between 1986 and 2018, participants provided information about their health and lifestyle habits every two years.

Every four years, they filled in a detailed food questionnaire.

The group eating the least ultra-processed food ate an average of about three portions a day, and the highest seven portions a day on average, according to the study published on Wednesday in the journal The BMJ.

Those who ate the most had a 4% higher risk of death from any cause, including a 9% higher risk of neurodegenerative deaths, the data showed.

Song described the correlation as “moderate,” noting that the link was not equally strong among all types of fast-processed foods.

“The positive association is mainly driven by a few subgroups including processed meat and sugar-sweetened or artificially sweetened beverages,” he said.

The findings of this study were consistent with hundreds of others in the field, but what makes this one unique is its breakdown of different subgroups within the highly processed food category, said Dr. Marion Nestle, Paulette Goddard Professor emerita of nutrition, food studies and public health at New York University.

Do we need to get rid of all highly processed foods?

Song wouldn’t necessarily advise completely rejecting all highly processed foods because it’s a diverse category, he said.

“Cereals, whole grain bread, for example, are also considered highly processed food, but they contain various beneficial nutrients such as fibre, vitamins and minerals,” he said. “On the other hand, I think people should try to avoid or limit the use of certain highly processed foods, such as processed meat, sugar-sweetened drinks and also drinks that are possibly artificially sweetened.”

There are also more questions that need to be answered when it comes to highly processed foods.

First, the recent study is strong because of the time covered, but it is an observational study. That means that while researchers can observe a correlation, they cannot say that the foods were the cause of the deaths, said Dr Peter Wilde, emeritus fellow at the Quadram Bioscience Institute in the UK.

Researchers also need to look more closely at components of highly processed foods that may be affecting health – whether they be food additives, emulsifiers or flavors – to advise governments and organizations on how to regulate foods, says Song.

In general, diet is most important

Researchers also found that the most important factor in reducing the risk of death is the quality of a person’s overall diet, Song said.

“If people maintain a generally healthy diet, I don’t think they need to to be like fear or be deceived,” he said. “The overall dietary pattern remains the major determinant of health outcomes.”

A healthy diet is varied, with as many colorful fruits and vegetables and whole grains as possible, says Wilde.

“If you are concerned about food additives, then choose foods that have low levels of additives,” he said in an email. “Be aware of the nutritional content (of the highly processed foods) you choose to eat.”

It is also important to recognize the need to eat balanced foods. Fruit juices contain beneficial vitamins, minerals and antioxidants when consumed in moderation, but too many will have high levels of sugar that could negate their benefits, says Wilde.

“This is not black and white,” he said. “A particular food is neither good nor bad, it will contain elements of both, and the balance between the two can depend on how much you eat.”