Unlike whole foods that provide essential nutrients, ultra-processed foods are devoid of nutritional value. They typically contain lots of sugar, salt, and additives that can be very harmful to the body. Statistically, people who eat lots of ultra-processed foods, such as deli meats, sugary cereals, and packaged foods, might not live as long as people who avoid these foods. 

That point was recently highlighted in a new 30-year study that connected ultra-processed meat, poultry, and seafood in ready-to-eat meals to a 13% greater risk of early death. Researchers looked at data collected for more than three decades on nearly 75,000 women and 40,000 men. The data started when participants were at least 40 years old and had no history of heart disease, diabetes, or cancer. Every two years during the course of the study, participants shared information about their health and completed detailed questionnaires about eating habits. 

At the end of the study, a total of 48,193 people passed away. Study authors observed that the participants who consumed the most amount of ultra-processed foods were 4% more likely to die during the study than people who held better diets and consumed fewer amounts of ultra-processed foods. These foods, which include soda, potato chips, sausages, and candy, contain added sugars, excess sodium, and unhealthy fats. These ingredients negatively affect the function of major organs and systems in the body, which may explain why their consumption is associated with shorter lifespan. 

What Are Ultra-Processed Foods?

These foods are the most processed and usually come in packaged form. They are almost entirely made of substances extracted from fats, sugars, proteins, and oils, or synthesized in factories and labs with few ingredients that come from natural sources. Corn, for example, is available to purchase in the produce section of a grocery store. You can also purchase it in canned or frozen form, or even as kernels to make popcorn. Corn chips in the snack aisle, however, are ultra-processed, usually containing trans and saturated fats, hydrogenated oils, and excess sodium.

Some Ultra-Processed Foods Have Higher Risks Than Others

One of the things that researchers discovered during the study was that not all ultra-processed foods harm the body equally regarding longevity. Study authors noted that ultra-processed meat, poultry, and seafood in ready-to-eat products increased early risk of death by 13%. Ultra-processed foods and sodas with added sugars or artificial sweeteners increased early risk of death by 9%. Ice cream and other dairy-based desserts were associated with a 7% higher risk of early death. 

Avoid Processed Meats And Seafood…If You Want To Live Longer

It is difficult to translate the early risk of death into a specific number of months or years. The researchers didn’t indicate this because there is not simple math conversion for mortality risk to lost years of life. If your goal is to live longer, study authors advise you to steer clear of ultra-processed foods, or avoid them as much as possible. Consider the quality of the ultra-processed foods you consume and examine the ingredient lists and nutritional profiles. Reading these labels may inform you about the risks of eating these types of foods. 

It is better to build your meals around whole foods, including fruits, vegetables, nuts, seeds, legumes, and lean protein choices. Eating these healthier foods and avoiding ultra-processed may help the body function more optimally, and potentially reduce your risk of early death. Just remember that the quality of your diet can either support or harm your health.

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In the U.S. the chickens are rinsed with an antimicrobial chlorine wash to protect consumers from food-borne diseases. It’s banned in the EU because they’re concerned with hiding poor hygiene.

Chapters:
0:00 Prologue
0:14 Chlorinated Chickens
0:33 USDA Approves Chlorine Baths
0:42 UK Bans Chlorine Chickens
0:54 Undetectable to 99% of humans
1:18 Wash Your Chicken
1:40 End Credits

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If you didn’t have a good reason to start eating more whole grains and fewer processed meats before, you do now. A recent study examined nearly three decades of data on how 11 different dietary factors across 184 countries influenced the risk of type 2 diabetes. The data sheds light on the fact that being more selective about your food choices may help you reduce the risk of type 2 diabetes.

In 2018, the final year of the study, researchers estimated that 14.1 million cases of type 2 diabetes worldwide were caused by poor eating habits. Researchers noted that three factors had a disproportionate impact on the risk of type 2 diabetes. The first factor was not consuming enough whole grains, and the second was consuming too much refined wheat and rice. Finally, the third risk factor was the overconsumption of processed meat (think deli meats and other packaged meats like bacon). Not consuming enough non-starchy vegetables or drinking too much fruit juice didn’t have as big of an impact on type 2 diabetes risk, according to the analysis. 

Another study suggests that unhealthy, simple carbohydrates drive type 2 diabetes globally. The findings from this new study, however, reveal critical areas that require improvement on a global level. 

What Causes Type 2 Diabetes?

Type 2 diabetes develops when the body cannot make or use enough of the hormone insulin to help convert sugars in the foods we eat into energy. There are two primary concerns with diabetes, the first being that the pancreas doesn’t produce enough insulin, a hormone that regulates the movement of sugar into cells. Secondly, cells respond poorly to insulin and take in less sugar. That causes sugar to accumulate in the bloodstream. Medical experts still don’t fully understand why this happens, but some primary risk factors for type 2 diabetes include being physically inactive, obese or overweight, over the age of 45, or eating a poor diet. Most health experts agree that maintaining a healthy weight, exercising regularly, and eating a healthy diet can help prevent or reverse type 2 diabetes. 

Type 2 Diabetes Is Increasing Worldwide

The new study, which we mentioned earlier, tracked type 2 diabetes cases from 1990 to 2018. Within that time period, researchers noted that cases climbed in every single one of the 184 countries examined. Certain regions, where diets consist of high amounts of processed meats, red meat, and potatoes, had the most cases of type 2 diabetes. These regions included the United States, Central Asia, and Central and Eastern Europe, according to the study. 

Other regions, where diets include a high consumption of sugary drinks and processed meats, also have a higher proportion of type 2 diabetes cases. For example, many Latin American countries consume more sugary drinks and processed meats and less whole grains, so they have more cases of type 2 diabetes. 

The traditional Western diet tends to be rich in red meat, fried foods, sweets, processed foods, and saturated fats. All of these foods increase the risk of type 2 diabetes, according to registered dietitians. The lack of fiber, vitamins, minerals, and other healthy compounds in these foods can increase inflammation in the body. Chronic inflammation increases the risk of obesity and it can make it more difficult to maintain healthy blood sugar levels. Additionally, these foods make it more difficult to lose weight, even if you include a couple other healthy foods in your diet. 

What Can You Do? 

The good news is that there are small dietary changes that you can make to lower your risk of type 2 diabetes. Health experts recommend the following to help lower your risk:

• Subbing brown rice in place of refined, enriched white rice. 
• Fill your plate with lots of whole fruits and vegetables. In fact, half of your plate should always consist of these fresh foods, with one quarter whole grains, and the other quarter lean protein.
• Replace sugary cereals and breakfast foods with whole grains or fresh fruits and vegetables. A bowl of chia pudding, oatmeal (not from a sugary package), or even a smoothie are great breakfast options.
• Opt for plant-based proteins, such as chickpeas, black beans, lentils, kidney beans, navy beans, walnuts, almonds, cashews, hemp hearts, and quinoa. Consume those options instead of red meat and other processed meats. 

Results won’t happen overnight, but these small dietary changes can lead to more energy, weight loss, and a lower risk of type 2 diabetes over time. Stick with it and make small improvements to your lifestyle, and your body will thank you.

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They are cheap, attractive, convenient, and people eat them every single day. Ultra-processed foods are easy to come by and people find them delicious. Frozen meals, cereal, cookies, soda, and chips are just a few of the foods that can destroy your health. It’s not news that these foods are harmful to overall health, so there’s no use in telling people to avoid them. It is more feasible, however, for people to make healthier swaps for ultra-processed foods. 

According to a 2021 JAMA study, ultra-processed foods account for about 67% of calories in the average American child or teenager’s diet. Additionally, a different study concluded that  58% of an average American’s energy intake comes from white breads, cakes, diet sodas, and other unhealthy foods. Unfortunately, regularl consumption of processed and ultra-processed foods can lead to numerous health problems. More consumption of unhealthy ingredients increases the risk of depression, obesity, cancer, inflammatory bowel disease, diabetes, and heart disease.  

The Difference Between Processed And Ultra-Processed Foods

By definition, processed foods are foods that have been altered from their original forms. Processing is a deliberate change to a food that occurs before you consume it. Canning, pasteurizing, heating, and drying are all forms of processing. Processing typically involves the addition of oil, sugar, salt, or other substances. Fruits in syrup, canned fish or vegetables, or pre-made breads contain several processed ingredients. Some processing is necessary and doesn’t mean that every food you eat is unhealthy, for example, frozen fruit or vegetables.

Ultra-processed foods have many added ingredients, including artificial colors and flavors, stabilizers, preservatives, salt, fat, and sugar. The problem with these foods is that they contain no nutritional value. Manufacturers make ultra-processed foods from substances extracted from other foods, for example, starches, fats, added sugars, and hydrogenated fats. Frozen meals, soft drinks, hot dogs, processed meats, packaged cookies, cakes, fast food, and salty snacks are ultra-processed. 

The Spectrum Of Processed Foods

A bag of mixed frozen fruit that you add to a smoothie is not the same thing as eating Doritos. While both of those foods undergo processing, they are not the same thing. You can check out the following spectrum to gauge which foods to avoid and which ones to limit: 

Avoid Ultra-Processed Foods

As mentioned earlier, frozen foods, soft drinks, store bought cakes and cookies, cake mixes, and more contain added fats, starches, sugars, hydrogenated oils, and artificial ingredients. These are foods to avoid. 

Limit Processed Foods

It’s best to limit or rarely eat processed foods. These foods include store bought salad dressings, sausages, jarred pasta sauce, and whole-grain bread. Moderation is key with these foods, but you can also make your own versions. 

Minimally Processed Foods Are Better

Nut butters, plain yogurt, extra virgin olive oil, grass-fed/free-range meats, and frozen vegetables and fruits fall into this category. You should still watch out for the ingredients on these foods, but they are better than the previous two categories. 

Unprocessed Foods Are Best

Fresh fruit, vegetables, and wild-caught fish belong to this category. They are full of nutrients and don’t go through processing. 

In order to avoid ultra-processed foods, there are dietary changes you have to make. Ultra-processed foods cannot be the primary source of your calories. One study monitored 20 healthy overweight adults at a medical facility. Each participant consumed an ultra-processed diet for two weeks, and then followed that with an unprocessed diet for two weeks. For both diets, subjects consumed three meals per day, eating as much or as little as they wanted. 

During the ultra-processed diet period, roughly 83.5% of calories came from ultra-processed foods. During the unprocessed diet period, about 83.3% of calories came from unprocessed foods. The subjects consumed an average of 500 additional calories per day while following the ultra-processed diet. Finally, the ultra-processed diet increased the intake of carbohydrates and fat, and the participants lost an average of two pounds during the unprocessed phase. The conclusion of the study was that limiting ultra-processed foods could help decrease the risk or even prevent obesity.

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