Snacks of Death: Ultra-Processed Foods Linked to 10% Higher Death Risk

Welcome back to another adventure along The Hitchhiker’s Guide to Medicine! Today, we will explore an alarming discovery researchers made about your favorite snack, fast food joint, or cheat meal: It may increase your chance of death by 10%!

Your go-to snacks, cheat meals, and your favorite mass-produced candies are all examples of ultra-processed foods(UPFs), industrially made products that mainly consist of ingredients like oils, fats, sugars, and proteins extracted from natural foods. They also contain modified starch, hydrogenated fats, and added coloring and flavor enhancers. These foods are cheap, convenient, and often have five or more ingredients. Unlike unprocessed or minimally processed foods, which retain most of their natural state and nutrients, ultra-processed foods undergo extensive industrial processing. This often strips away essential nutrients and adds artificial ingredients to enhance flavor, texture, and shelf life. As a result, UPFs can be high in unhealthy fats, sugars, and salt.

According to data from the NIH-AARP Diet and Health Study, which tracked the diets and health of over half a million Americans, people who consumed significant amounts of ultra-processed foods were 10% more likely to die during the study’s long follow-up period than those who did not. Additionally, heart disease and diabetes had the high percentage increases for cause of death for the individuals in this study.

But why are we seeing this trend? Ultra-processed foods often have high amounts of added sugars, unhealthy fats, and artificial additives, but they lack important nutrients like fiber and vitamins. This imbalance can negatively affect your heart and metabolism, leading to issues such as weight gain, high blood pressure, and diabetes. Unlike natural foods, the extensive processing of ultra-processed foods removes many of the beneficial nutrients your body needs to stay healthy.

Additionally, these foods contain higher levels of advanced glycation end products (AGEs), which are harmful compounds formed during food processing. AGEs can increase oxidative stress and inflammation in your body, contributing to various health problems. They may also raise levels of cystatin C, a marker associated with decreased kidney function and a higher risk of heart disease. Therefore, it’s important to limit ultra-processed foods and choose more whole, natural foods to support your overall health. While you can still have that yummy piece of candy, or delicious cheat meal you have been dreaming about, it’s very important to balance your diet, with unprocessed and minimally processed foods.

Stay tuned to “The Hitchhiker’s Guide to Medicine” as we uncover more marvels and milestones in the field of medical science. Until then, keep exploring and stay curious!