Ultraprocessed foods (UPFs) have been generating a lot of attention for their potential health risks, and several recent studies from Mass General Brigham (MGB) have added to the growing body of research on the negative effects these foods have on our health.
As the name suggests, ultraprocessed foods, or UPFs, are foods that undergo a lot of processing before they reach our table. They are industrially formulated to appeal to your taste buds, inexpensive, and typically have low nutritional quality.
Currently, UPFs account for more than half of all foods eaten by adults in the United States, and there is mounting evidence linking UPF consumption to adverse health outcomes, including cancer, cardiovascular disease and inflammatory bowel disease.
MGB researchers are working to better understand the connections between UPFs and disease, as well as developing new tools to help consumers make better food choices. Here are a few examples:
Consumption of Processed Red Meat Linked to Higher Dementia Risk
A study of more than 17,000 Americans led by MGB researchers found that people who ate more processed red meat per day, such as bacon, hot dogs and deli meats like salami, had a 14% higher risk of cognitive decline and 13% increased risk of dementia compared to those who ate less.
The good news is that the researchers found that those who replaced processed red meat with servings of nuts and legumes lowered their risk of dementia risk by almost 20%.
If you're not quite ready for a nut and bean based diet, swapping out processed red meat with chicken or fish also reduced dementia risk, the researchers found. Learn more.
Ultraprocessed Foods Increase Risk of Stroke and Cognitive Decline
Another MGB research team looked at the diets of more than 30,000 Americans and found that eating ultra-processed foods increased the risk of stroke by 9% and accelerated cognitive decline by 12%.
The team also found that the association between UPFs and stroke was greater among Black participants (15 percent increased risk), possibly reflecting this group’s higher incidence of hypertension.
Researchers also looked at specific diets like Mediterranean, DASH (Dietary Approaches to Stop Hypertension), and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) that encourage fresh fruits and vegetables while minimizing red and processed meats. Those diets were associated with reduced risk of stroke and cognitive decline. Learn more.
Ultraprocessed Foods Increase Risk of Gall Bladder Disease
Gallstones are small stones made of cholesterol that form in the gallbladder. They often have no symptoms, but if they get caught in the bile ducts, they can cause sudden, intense abdominal pain that typically lasts between one and five hours.
In a recent study, MGB researchers analyzed self-reported nutrition information and health data from 44,000 males in the Health Professionals Follow-up Study and 162,000 females from phase 1 and 2 of the Nurses’ Health Study.
They identified more than 32,000 cases of gallstone disease among those in the study group.
Upon closer analysis, the team found that participants who reported the highest consumption of UPFs had a higher incidence of gallstone disease than those with lower consumption of UPFs.
Digging deeper into the data, the team found that each daily serving of UPFs increased participants’ risk of gallstone disease by 2.8% and this risk was primarily driven by consumption of sugar-sweetened beverages and artificially sweetened beverages. Learn more.
New Database Helps to Identify How Processed Your Foods are
With known health risks, why do consumers continue buying UPFs? One reason may be that processing can be difficult to detect just by glancing at the label.
To assist with this, MGB researchers developed an AI-powered “TrueFood” database to evaluate over 50,000 processed food items sold at three major chains (Walmart, Target and Whole Foods) and their ingredients.
They found that ultra-processed foods tend to be more affordable, which raises the likelihood families with lower incomes are more likely to consume them – potentially widening nutrition-related health disparities nationwide.
The tool is available online for consumers to explore and inform their choices, and to also empower policymakers to drive meaningful public health initiatives to improve access to healthier foods. Learn more.
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