A major 30-year study published in The BMJ has raised concerns about the link between ultra-processed foods and a higher risk of premature death. The research, conducted in the United States, highlighted the importance of reevaluating our diets for long-term health.
The study defined ultra-processed foods as those that undergo significant industrial processing. This often involves the addition of colors, emulsifiers, flavors, and other additives. It found a particularly strong association between early death and consumption of specific processed food categories, including:
- Ready-to-eat meat products
- Sugary drinks
- Dairy-based desserts
- Highly processed breakfast foods
While the researchers don’t advocate for a complete ban on all ultra-processed foods, they emphasize the importance of “limiting consumption of certain types” to promote long-term well-being.
Why is this concerning for India?
This is especially concerning in a country like Indiaaccording to Dr Bharathi Kumar, Fortis Hospital, Nagarbhavi, Bangalore, as we’re increasingly becoming dependent on ultra-processed foods.
A World Health Organization report, co-authored by the Indian Council for Research on International Economic Relations, revealed massive growth in India’s processed food sector. However, a closer look reveals a trend shift.
Ever since the pandemic, our market share for ultra-processed foods has gone down. “This shift might be attributed to a combination of factors, including increased public health awareness during the pandemic and a growing government focus on promoting healthy diets,” Dr Kumar said.
Although it should be noted that the sector’s compound annual growth rate (CAGR) between 2011 and 2021 reached 13.37%, still placing it among the fastest-growing globally.
Ever since the pandemic, our market share for ultra-processed foods has gone down. (Source: File)
How does eating ultra-processed foods harm us?
Dr Kumar warned of these dangers caused by ultra-processed foods:
Nutrient-deficient & calorie dense: Lacking essential nutrients but high in calories, they contribute to malnutrition, weight gain, and chronic diseases.
Unhealthy additives: Loaded with added sugars, unhealthy fats, and sodium, they increase risks of heart disease, diabetes, and digestive issues.
Addiction & environmental impact: Engineered for overconsumption and with a high environmental footprint, they worsen health disparities and contribute to pollution.
Convenience over health: Prioritizing ease over nutrition, they lead to sacrificing health for short-term convenience.
If not ultra-processed foods then what?
Dr Kumar explained you can pick these foods instead:
Swaps: Instead of reaching for pre-packaged snacks that are often high in unhealthy fats, sodium, and sugar, opt for a mix of:
- Nuts: These provide healthy fats, protein, and fiber, keeping you feeling full and energized. Choose unsalted or dry-roasted varieties for the most health benefits.
- Fresh Fruits & Veggies: Nature’s candy! Fruits and vegetables are packed with vitamins, minerals, and fiber, essential for good health. They also offer a natural sweetness and a variety of textures to satisfy your cravings.
- Boiled Egg: A complete protein source with healthy fats and vitamins. Boiled eggs are a quick, portable, and satisfying snack.
Switch from white bread to whole grains: White bread is stripped of most of its nutrients during processing. Opt for whole-grain bread instead. Whole grains offer a higher fiber content, making you feel fuller for longer and providing essential vitamins and minerals.
Skip the soda and sweet tea: Sugary drinks are loaded with empty calories and can contribute to weight gain and other health problems. Water is the ultimate healthy beverage. It keeps you hydrated, flushes toxins from your body, and is essential for countless bodily functions.
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First uploaded on: 05-14-2024 at 10:33 IST
