Ultra-processed foods may raise inflammation levels and increase the risk of chronic diseases.

In countries like the U.K., U.S., and Canada, ultra-processed foods now make up over 50% of the daily calorie intake. This is concerning as these foods are linked to various health issues, including a higher risk of obesity and chronic conditions like cardiovascular disease and dementia.

Ultra-processed foods are combinations of various industrial ingredients, such as emulsifiers, thickeners, and artificial flavors, blended together through multiple manufacturing processes.

Sugary beverages and many breakfast cereals are examples of ultra-processed foods, along with newer products like so-called 'plant-based' burgers, which often contain protein isolates and other additives to enhance flavor.

The intense industrial processes used to make ultra-processed foods break down the natural structure of the ingredients, removing essential nutrients like fiber, vitamins, minerals, and phytochemicals.

We all know that ultra-processed foods are bad for our health, but it was unclear whether this was due to their poor nutritional content alone. Two new studies suggest that poor nutrition might not fully explain the health risks, implying that other factors might contribute to the dangers they pose.

The Impact of Inflammation

The first study, involving over 20,000 healthy adults in Italy, revealed that those who consumed the most ultra-processed foods faced a higher risk of premature death from any cause. The second study, conducted on over 50,000 male health professionals in the U.S., linked high intake of ultra-processed foods to an increased risk of colon cancer.

What makes these studies particularly interesting is that the health risks associated with a diet rich in ultra-processed foods persisted even after accounting for the poor nutritional quality of these diets. This suggests that other factors are at play in causing harm from ultra-processed foods.

This also suggests that simply getting the right nutrients from other sources may not be enough to negate the risks of consuming ultra-processed foods. Similarly, the food industry's efforts to improve the nutritional value of ultra-processed foods by adding extra vitamins might be addressing a symptom rather than the root problem.

So, what could be the factors that explain the harmful effects of ultra-processed foods on our health?

The Italian study found that inflammatory markers, like elevated white blood cell counts, were higher in those who consumed the most ultra-processed foods. Our bodies can trigger inflammation for various reasons, such as catching a cold or suffering an injury, prompting the immune system to activate white blood cells to fight off pathogens like bacteria or viruses.

Typically, our body's inflammatory response resolves quickly, but for some, it may become chronic. This ongoing inflammation can lead to tissue damage and plays a role in numerous chronic diseases, including cancer and cardiovascular disease.

Numerous studies have shown that poor diets can lead to increased inflammation in the body, which is linked to a higher risk of chronic diseases. In the Italian study, participants who consumed the most ultra-processed foods exhibited signs of inflammation, suggesting that inflammation may play a role in the increased disease risk associated with these foods. Some common additives in ultra-processed foods, like emulsifiers and artificial sweeteners, also promote gut inflammation by altering the gut microbiome.

Some researchers speculate that ultra-processed foods may increase inflammation because the body recognizes them as foreign substances, similar to how it would react to an invading bacteria. This triggers an inflammatory response, which has been referred to as 'fast food fever.' As a result, inflammation levels rise throughout the body.

While the U.S. colon cancer study did not confirm if inflammation increased in men who ate the most ultra-processed foods, inflammation is widely known to be linked with a higher risk of colon cancer.

Research suggests that additional factors, such as impaired kidney function and toxins in food packaging, may contribute to the dangerous health effects associated with ultra-processed foods.

Since our bodies are naturally programmed to respond with inflammation, the most effective way to prevent it is to avoid ultra-processed foods completely. Some plant-based diets rich in whole, unprocessed foods, like the Mediterranean diet, have shown anti-inflammatory benefits. This could explain why plant-based diets free from ultra-processed foods may help prevent chronic diseases. However, it's still uncertain to what degree an anti-inflammatory diet can counteract the effects of ultra-processed foods.

Cutting back on ultra-processed foods can be difficult, as they are designed to be highly appealing. Combined with persuasive marketing, this makes it incredibly challenging for some people to resist these foods.

Ultra-processed foods are not always labeled as such on packaging. The best way to identify them is by checking the ingredients list. Common signs include emulsifiers, thickeners, protein isolates, and other industrial-sounding substances. However, cooking meals from scratch using whole foods is the best way to avoid the harmful effects of ultra-processed foods.

Richard Hoffman is an associate lecturer in nutritional biochemistry at the University of Hertfordshire.

This article is republished from The Conversation under a Creative Commons license. You can access the original article here.