Ultra-processed foods are a significant part of diets across the globe, but it may be time to reconsider their place in your shopping cart. A recent study indicates that these foods may pose health risks comparable to those of smoking, affecting overall well-being in profound ways.
Conducted by researchers from Harvard, the University of Michigan, and Duke University, the study finds that ultra-processed foods—similar to cigarettes—can increase your risk of heart disease and stroke. Their report underscores that the industry employs tactics reminiscent of those used in tobacco marketing, including optimizing “doses” and hastening reward sensations in consumers.
The researchers highlighted that these foods lead to “habitual overuse,” indicating that manufacturers exploit human biology, significantly elevating the risk of diseases and healthcare expenses.
This information is intended for educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your diet, medication, or lifestyle.
A previous study commissioned by the Heart and Stroke Foundation highlighted the possible connections between ultra-processed foods and health consequences in Canada. It was estimated that nearly 40% of deaths due to heart disease and stroke could be linked to the consumption of these products.
Potato chips may be a delightful snack, but they are not the healthiest option available. (Getty Images)
(Diy13 via Getty Images)
In 2019, it was noted that over one-third (38%) of all cardiovascular cases were associated with the intake of ultra-processed foods. Virginie Hamel, a dietitian and PhD candidate at the Université de Montréal involved in the research, stated to Yahoo Canada, “This study underscores how ultra-processed foods contribute significantly to the burden of heart disease and stroke in the country.”
The research indicated that these foods were responsible for more than 96,000 cardiovascular cases, with 55% involving men. Additionally, over 17,400 deaths were attributed to this category of food, of which 52% were men.
Furthermore, the study revealed that Canadians over 20 years old derive more than 43% of their daily caloric intake from these ultra-processed foods. Researchers are advocating for significant changes and new policies, particularly regarding how these foods are marketed to children.
Canadian dietitian Virginie Hamel reminded the public that alternatives are available to most ultra-processed foods. (Getty Images)
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What are some of the most harmful ultra-processed foods?
Hamel pointed out that previous studies on ultra-processed foods frequently identify the most consumed items among Canadians. “From the latest data in Canada from 2015, commercial bread stands out as one of the most prevalent ultra-processed foods,” she explained.
Other commonly consumed ultra-processed foods include chips, frozen meals, cakes, cookies, pies, and soft drinks. Additional examples of ultra-processed foods may include:
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Sweetened breakfast cereals and oatmeal
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Reconstituted meat products such as hot dogs and fish sticks
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Powdered and pre-packaged soups
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Ice cream and sweetened yogurt
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Margarine and spreads like cream cheese
Ultra-processed foods encompass items like potato chips, frozen meals, ice cream, and soft drinks. (Getty Images)
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What defines ultra-processed foods?
Hamel notes that processed foods generally consist of ingredients like sugar, salt, or oil added prior to packaging for preservation. This process is relatively straightforward compared to ultra-processed foods, which undergo multiple processing steps—like extrusion, molding, and milling—along with the addition of various additives not typically found in home kitchens.
Ultra-processed foods are designed to be “practical, durable, convenient, and appealing,” but are highly manipulated. They tend to be high in sugar, salt, and fat, often lacking in nutritional value. This combination can lead to weight gain, as they do not promote a feeling of fullness.
How can I minimize my intake of ultra-processed foods?
Hamel advises that most grocery stores have a similar layout, so a good starting point is to navigate through sections containing fresh vegetables, fruits, and other whole foods. If you do venture into aisles with processed items, set a clear goal for your shopping.
Hamel encouraged shoppers to start in the fresh sections of the grocery store rather than beginning in the ultra-processed food aisles. (Getty Images)
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“Knowing precisely what you need can be beneficial, but it’s easy to get sidetracked,” Hamel admitted, emphasizing that many individuals may struggle to find time to prepare wholesome meals. In such instances, she recommends opting for ready-to-eat but less processed options. Meal prepping is also a helpful strategy for those who may not wish to cook each day.
For those who explore aisles filled with ultra-processed meals, Hamel suggests reading ingredient labels to ascertain better choices. “If you encounter a lengthy list of unrecognizable ingredients not commonly found in your kitchen, it may indicate that the item is ultra-processed and not suitable for your cart,” she advised.
“We often place the burden of improvement on individuals, but it’s challenging to make healthier choices in today’s context,” she said.
The PhD candidate suggested checking ingredient lists when shopping to help avoid ultra-processed foods. (Getty Images)
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Why advocates are calling for change
Research has shown that dietary changes could have significant positive outcomes for Canadians. If ultra-processed food intake were to be halved, it could lead to approximately 45,000 fewer cases of heart disease and stroke, along with more than 8,000 fewer deaths.
Even a 20% reduction in ultra-processed food consumption would yield beneficial outcomes, resulting in 3,000 fewer deaths and a 17% decrease in the burden of heart disease and stroke linked to these foods.
Conversely, increasing consumption by 50% would lead to nearly 3,500 additional deaths annually, with 45% of new cardiovascular cases related to ultra-processed foods.
Hamel underscored the need for a change in the aggressive marketing strategies targeting children, highlighting that it has normalized these products, complicating parents’ efforts to make healthier choices. “We need a mindset shift, systematic change, and strong policies to assist people in diminishing their reliance on ultra-processed foods,” she emphasized.
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