A large 30-year study published in the journal BMJ raises concerns about the link between ultra-processed foods and an increased risk of premature death. The study, conducted in the United States, highlights the importance of reevaluating your diet for long-term health.
In this study, ultra-processed foods were defined as foods that have undergone extensive industrial processing. This often includes the addition of colors, emulsifiers, flavorings, and other additives. They found a particularly strong association between early death and consumption of certain processed food categories, including:
Instant meat products Sugar-sweetened beverages Dairy-based desserts Highly processed breakfast foods
The researchers do not advocate a complete ban on all ultra-processed foods, but they do stress the importance of “limiting intake of certain types” to promote long-term health. There is.
Why is this a concern for India?
Dr. Bharati Kumar of Fortis Hospital in Nagarbhavi, Bangalore, said this is particularly concerning in a country like India as we increasingly rely on ultra-processed foods.
A World Health Organization report co-authored by the Indian Council for Research in International Economic Relations revealed significant growth in India's processed food sector. However, a closer look reveals a change in trends.
Since the pandemic, the market share of ultra-processed foods has declined. “This change is likely due to a combination of factors, including increased public health awareness and increased government focus on promoting healthy eating habits during the pandemic,” Dr. Kumar said.
However, it should be noted that the sector's compound annual growth rate (CAGR) from 2011 to 2021 reached 13.37%, making it still one of the fastest growing sectors in the world.
Since the pandemic, the market share of ultra-processed foods has declined. (source file)
How does eating ultra-processed foods harm us?
Dr. Kumar warned about these dangers posed by ultra-processed foods.
Undernourished and high in calories: They are deficient in essential nutrients but high in calories, contributing to malnutrition, weight gain, and chronic disease.
Unhealthy additives: Full of sugar, unhealthy fats, and sodium, which increases your risk of heart disease, diabetes, and digestive issues.
Addiction and environmental impact: They are designed to be consumed in excess, have a high environmental impact, exacerbate health disparities, and contribute to pollution.
Convenience over health: Prioritizing comfort over nutrition can lead to sacrificing health for short-term convenience.
If not ultra-processed food, then what is?
Dr. Kumar explained that you can choose these foods instead.
Swap: Instead of reaching for pre-made snacks that are loaded with unhealthy fats, sodium, and sugar, opt for a combination of:
Nuts: Provide healthy fats, protein, and fiber to keep you full and energized. For the most health benefits, choose unsalted or dry-roasted varieties. Fresh fruits and vegetables: nature's candy! Fruits and vegetables are rich in vitamins, minerals, and fiber that are essential for good health. It also has a natural sweetness and a variety of textures to satisfy your appetite. Boiled eggs: A complete source of protein with healthy fats and vitamins. Boiled eggs are a quick, portable, and satisfying snack.
Switch from white bread to whole grain bread: White bread loses most of its nutrients during processing. Choose whole wheat bread instead. Whole grains have a high fiber content, keep you full for longer, and provide essential vitamins and minerals.
Avoid carbonated drinks and sweet tea. Sugary drinks have a lot of empty calories, which can lead to weight gain and other health problems. Water is the ultimate healthy drink. It keeps you hydrated, removes toxins from your body, and is essential for countless bodily functions.
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First upload date: May 14, 2024 10:33 IST