There’s also evidence to suggest that all UPFs are not created equal—and that isolating the effects of certain ultraprocessed foods could paint a more nuanced picture. For instance, a recent study analyzing UPF intake and heart disease risk in nearly 300,000 people found that those who reported eating the most UPFs (via food questionnaires over several years) had a 23% greater risk of developing coronary heart disease than those who ate the least. But when the researchers ran their analysis on specific UPF food groups, only certain ones showed the same association—namely, processed meats and sugary or artificially sweetened drinks. When they teased out other UPFs like breads, cereals, yogurts, and savory snacks, they found the opposite link: a lesser likelihood of heart disease.
And that’s not the first study to find that some of these foods might not be so bad for you, or could even be net-positive. Other research suggests certain UPF mainstays like storebought whole-grain breads, sweet and savory snacks, cereals, yogurt, and even dairy-based desserts may be linked with a lower risk of type 2 diabetes and colorectal cancer. And even the study above that found eating more UPFs overall could make you more likely to develop multiple conditions noted that animal-based products and sugary or sweetened drinks were the clearest offenders, while UPF categories like breads, cereals, and plant-based meat alternatives “were not associated with risk.”
So, clearly the degree to which a food is processed isn’t the only factor determining how healthy (or unhealthy) it is. After all, the inoffensive UPFs above are still nutrient-dense, containing essential vitamins and minerals—even if they come with a side of flavor-enhancing additives. And in the case of an item like whole-grain bread, for instance, which general nutrition guidance would suggest is beneficial, “we don’t have food-by-food comparison to show that there’s something health-harming about an ultraprocessed version as opposed to a simple processed or homemade one,” Dr. Vadiveloo says.
Why is there a link between ultraprocessed foods and poor health?
As mentioned, there’s substantial overlap between ultraprocessed foods and not-so-healthy ones: Most UPFs happen to also pack a lot of sugar, salt, and saturated fat—which decades of research tells us can be a detrimental combo, particularly for your heart. There’s also some evidence to suggest that certain food additives, artificial colors, and emulsifiers used commonly in UPFs could mess with the balance of our gut microbiome (a.k.a. the colony of microbes living there) or otherwise contribute to the above health consequences, Dr. Vadiveloo says. (See: the recent ban on the food dye Red No. 3.)
But what really concerns experts about UPFs is less about the health risks of any one ingredient and more about the web of forces causing us to eat a ton of them. For starters, there’s the fact that the additives used in them are specifically designed to enhance their flavor, smell, and overall palatability—think of the tauntingly transparent Lay’s slogan: “Betcha can’t eat just one.” Beyond being tasty, they’re also generally low in filling nutrients like fiber and protein, which makes it even easier to consume them at high volumes.
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