They're Not Just Fattening: The Serious Consequences of Ultra-Processed Foods
Ultra-processed foods are harmful to our physical and mental health, Spanish scientists warn. What consequences do they have?
Ultra-processed foods are those products high in sugars, saturated fats, and additives, which are so appetizing and tempting to us, but contain so few nutrients. They increase cholesterol, the risk of cancer, and blood pressure. And if that weren't enough, scientists have now confirmed that they also negatively affect our mental health.
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| Ultra-processed foods increase the risk of physical and mental illness. |
If you've been feeling more down, sad, or even anxious lately, it may not be the summer heat or daily stress; you may be consuming too many ultra-processed foods. So-called "junk food" contains a lot of calories and very few nutrients and vitamins, which can cause physical and mental illness.
The Center for Biomedical Research Network (CIBER) and the Dr. Josep Trueta Biomedical Research Institute of Girona (IDIBGI) have demonstrated in their latest study that the consumption of ultra-processed foods "increases depressive symptoms and reduces the volume of gray matter in areas of the brain involved in decision-making."
Ultra-processed foods increase symptoms of depression
Biomedical research experts at CIBER say that ultra-processed foods have a lower nutrient density and a much higher energy concentration than unprocessed foods. Furthermore, these types of products "usually contain additives to intensify their sensory qualities and imitate the appearance of minimally processed foods, making them edible, tasty, highly attractive, and potentially addictive," states CIBER.
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| Ultra-processed foods increase symptoms of depression. |
Regular consumption of these types of products is not only linked to symptoms of depression but also to symptoms of anxiety. In the US, 70% of packaged foods are classified as ultra-processed. A study conducted by Florida Atlantic University on more than 13,000 people revealed that regular consumers of this type of food "had more days with symptoms of anxiety, sadness, depression, and mild depression."
Regularly eating ultra-processed foods harms our gut microbiota, and an unbalanced microbiota allows harmful substances to pass into the bloodstream, which contributes to low-grade inflammation. Sustained inflammation has very negative consequences for our health. Depression is an inflammatory-based disease, and one of its pathways is the microbiota, although there are many others.
How to tell if a product is ultra-processed
The problem with ultra-processed foods is that they are cheap and quick to consume or prepare. Most are easily identifiable: pastries, processed meats, snacks, sugary drinks, cookies, refined cereals, ice cream, pizzas, etc. But there are a vast majority that are harder to recognize because they appear much "healthier." They are usually accompanied by their name plus the anglicized word "light."
To avoid this, we just have to check the back of the product, look at the nutritional values, and count the ingredients. If it contains more than five ingredients and high amounts of saturated fat, sugar, and sodium, it is an ultra-processed product.
However, we know that resisting the temptation of these types of foods is difficult. Therefore, a good tip to achieve this is to gradually eliminate them from your diet until you reduce them to 10%. This way, we will gradually reduce the desire and need to eat them. You will notice the changes both physically and psychologically. Remember, we are what we eat.
Categories: Nutrition Tips