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Ultra-processed food (UPF) refers to food that many people consume regularly. You know it well. UPF refers to food designed to be convenient, tasty and affordable. It is not designed to be nutritious, and it contains ingredients such as additives, sweeteners, preservatives, food coloring and emulsifiers. It is of note that these ingredients are not used to prepare nutritious home-cooked meals.
UPFs are low in fiber, high in salt, and have added sugar and fat. They are also exceedingly high in calories, mostly empty calories.
Eating Ultra-processed food is unhealthy, and it is associated with a higher risk of hypertension, diabetes, obesity and cardiovascular disease.
Examples of such foods are soft drinks, packaged snack foods, ready meals and processed meats. They are easy to pick up and consume.
It has long been known that this food is of low quality and can thus be quite detrimental to one’s health. Data shows that UPF consumption is directly associated with premature death. As the amount of ultra-processed food consumed by a person increases, so does the risk of premature death.
UPFs are the leading cause of preventable chronic illness and premature death.
Because these foods are deficient in fiber and protein, the feeling of fullness from eating them is missing. This leads to the consumption of more of this food because one is still hungry. They also cause rapid spikes and crashes in blood sugar, which results in stimulating one to overeat. The consumption of UPF has been known to actually alter the structure of the brain. One’s natural appetite regulation is changed. The body experiences more accumulation of fat and increased inflammation. These effects are all detrimental to the body and to one’s health.
In a recent global analysis of the effect of UPF on people around the world, the findings were shocking. The researchers expected the effects to be high but not as significant as the data indicated.
Unfortunately, UPFs are becoming dominant in the global food supply. In some Western societies, they provide over half of consumers’ daily calories. In countries with lower income, consumption of UPF was lower. Researchers found that more than 124,000 deaths in 2018 were attributable to UPF consumption. Remember, these deaths could have been prevented. These are deaths that are attributed to UPF or junk food consumed by these people, and there is no doubt that such consumption has increased over the years.
This is truly a public health emergency. While Ultra-processed food is inexpensive and convenient, in the long term, it can be deadly due to its enhancement with additives and chemicals, which make consumers crave it.
One of the main determinants of longevity is food quality. It is time to take stock and be mindful of what you eat. Choose wisely.
Dr. Veita Bland is a board-certified Greensboro physician and hypertension specialist. Dr. Bland’s radio show, “It’s a Matter of Your Health,” can be heard live on Wednesdays, 5:30 p.m. on N.C. A&T State University’s WNAA, 90.1 FM. Listeners may call in and ask questions. The show is replayed on Sirius 142 at 5 p.m. on Wed. Email Dr. Bland at ideas@blandclinicpa.com.
