Ultra-processed foods may be almost unavoidable, but a major review suggests they could be harmful to every part of the body.
The foods, including convenience foods, sugary cereals and mass-produced bread, have now been linked to a potential increased risk of 32 health problems, including cancer, type 2 diabetes and mental health disorders.
In an article published in the British Medical Journal, experts say this is partly because these foods are often full of fat, salt and sugar, while lacking in vitamins and fibre.
Some have even compared ultra-processed foods to tobacco and called on officials to introduce similar public health control measures, such as warning labels, to help curb smoking-like consumption.
Here MailOnline lists the full 32 health problems that experts have linked to diets high in UPF, from studies involving more than 10 million people.
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Mortality
Mortality from any cause: This is a measure of death from all causes. The review found a 21 percent increase in the risk of death for people who ate diets rich in UPF.
Cancer-related mortality: Overall, no increased risk of death from cancer was found. However, this was a global figure. The review’s highest estimates identified a 24 percent increased risk, while the lowest estimate identified a 19 percent decreased risk of cancer death.
Death from cardiovascular disease: 50 percent more risk.
Death from heart disease: 66 percent higher risk.
Cancer
Breast cancer: 15 for higher risk.
Cancer (all types): 12 percent more risk.
Tumors of the central nervous system: 20 percent more risk.
Chronic lymphocytic leukemia: 8 percent more risk.
Colorectal cancer: 23 percent more risk.
Pancreatic cancer: 24 percent more risk.
Prostate cancer: 2 percent more risk.
Mental health
Sleep problems: 41 percent higher risk.
Anxiety: 48 percent more risk.
Common mental disorders: 53 percent higher risk.
Depressive results: 22 percent more risk.
Respiratory health
Asthma: 20 percent more risk.
Wheezing: 40 percent more risk.
Cardiovascular health
Cardiovascular disease events (combined): 35 percent more risk.
Morbidity from cardiovascular diseases: 20 percent more risk.
Hypertension: 23 percent more risk.
Hypertriglyceridemia: Overall, the risk decreased by 5 percent. However, the highest estimate was a 50 percent increase in risk, while the lowest estimate was a 40 percent decrease.
Low high-density lipoproteins: 102 percent higher risk.
The Nova system, developed by scientists in Brazil more than a decade ago, divides foods into four groups based on the amount of processing they have gone through. Unprocessed foods include fruits, vegetables, nuts, eggs, and meat. Processed culinary ingredients, which are not typically eaten alone, include oils, butter, sugar, and salt.
Gastrointestinal health
Crohn’s disease: 71 percent higher risk.
Ulcerative colitis: 17 percent higher risk.
Metabolic health
Abdominal obesity: 41 percent higher risk.
Hyperglycemia: 10 percent more risk.
Metabolic syndrome: 25 percent more risk.
Nonalcoholic fatty liver disease: 23 percent more risk.
Obesity: 55 percent more risk.
Over weight: 36 percent more risk.
Overweight + obesity: 29 percent more risk.
Type 2 diabetes: 40 percent more risk.
The study did not determine a certain amount of ultra-processed foods that should be consumed to increase the risk of any of these health problems.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
• Base meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy or dairy alternatives (such as soy drinks) by choosing low-fat, low-sugar options.
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be fatty).
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6 to 8 cups/glasses of water a day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Source: NHS Eatwell Guide