If you haven’t been watching what you eat, it might be a good time to start now. Eating ultra-processed foods like candies, chips or pre-packaged meat, can lead to a 50 percent increased risk of death related to cardiovascular disease, says a new study published in The BMJ. Not only that, these types of foods are also linked to increased occurrence of other diseases, in this case about 32, including cancer, type 2 diabetes, cardiovascular, gastrointestinal and respiratory disorders, depression and anxiety.
What are ultra-processed foods?
Ultra-processed foods are defined as refined, industrially produced foods, such as ready meals, packaged snacks such as chips or cookies. They mostly consist of “chemically modified substances extracted from foods, along with additives to improve taste, texture, appearance, and shelf life,” reads the study. Industrially processed, with added flavouring and colour, they contain high amounts of salt, fat and sugar, and low amounts of vitamins essential for a healthy diet.
The data released by this study reported high rates of mortality related to various diseases. Specifically, there is an approximately 50 percent increased risk of death related to cardiovascular disease, up to 53 percent increased risk of developing anxiety conditions or other mental disorders, and a 12 percent increased risk of developing type 2 diabetes.
How ultra-processed foods contribute to anxiety and depression
“The increased risks of developing sleep disorders, anxiety, depression and common mental health disorders are linked to a number of different ways in which ultra-processed foods interact with our bodies,” says Melanie Murphy Richter, dietitian nutritionist. “The diet is linked to four key areas: glucose spikes and crashes; gut imbalances; inflammation (which is linked to many mood disorders); and nutritional deficiencies due to lack of vitamins. Because ultra-processed foods are so high in added sugars, extreme swings in glucose regulation can create mood swings and irritability, which can lead to depression in the long run.”
“High-sugar diets have been shown to decrease the production of necessary neurotransmitters such as serotonin, which play an important role in mood regulation and mental well being” Richter continues. “In addition, high sugar intake preferentially feeds pathogenic (harmful) bacteria in our gut, such as yeasts and molds.”
“Not only that. Some studies also show an impact with quantity: as consumption of these kinds of foods increases, there may be a risk of adverse mental health outcomes,” added Kristin Kirkpatrick, a dietitian in the Department of Wellness and Preventive Medicine at the Cleveland Clinic in Ohio. “The problem is that these kinds of foods are usually hyper-appetitive-meaning it’s hard to stop eating them, and when you don’t eat them, you may crave them. In addition, they can also have the ‘power’ to calm us down and make us feel happy-hence the addiction.’
This story first appeared on vanityfair.it
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Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
