The 2 ‘most dangerous’ UPFs that raise heart attack and stroke risk revealed – and 8 that don’t
PROCESSED meats and super-sweet drinks are the two most dangerous ultra-processed foods, a new study warns.
Researchers found both products were linked to an increased risk of coronary heart disease (CHD) or cardiovascular disease (CVD) compared to others in the same category.
But scientists also found that some ultra-processed foods (UPFs) like yoghurt and bread were associated with a lower chance of CVD or stroke.
Author Kenny Mendoza, from Harvard T.H. Chan School of Public Health in Boston, Massachusetts, said: “This study suggests an adverse role of the consumption of total UPF as part of a dietary pattern in the risk of CVD, CHD, and stroke.
“Specifically, our findings suggest soft drinks and processed meats should be discouraged, given their consistent adverse association with CVD, CHD, and stroke.”
The team studied data collected from questionnaires filled out by almost 207,000 nurses and other health professionals.
They asked participants about their health and diets every two to four years between.
Foods were categorised into four groups – unprocessed/minimally processed, processed culinary ingredients, processed foods, and UPFs.
UPFs, which are often high in sugar, fat, calories and salt and low in fibre, were then further divided into 10 groups based on nutritional composition:
- Bread and cereals (sub-groups: breakfast cereals, dark/whole-grain bread, refined-grain bread)
- Sauces, spreads, and condiments
- Packaged sweet snacks and desserts
- Packaged savoury snacks
- Sugar-sweetened beverages
- Processed red meat, poultry, and fish
- Ready-to-eat/heat mixed dishes
- Yoghurt/dairy-based desserts
- Hard liquors
- Artificially-sweetened beverages
Overall, UPF intake was linked to a higher risk of CVD and CHD.
But sugary drinks and processed meats were the two products associated with the highest risk.
This might include deli meats, bacon or sausages, as well as fizzy beverages.
However, it wasn’t the same for all UPFs, as eight of the 10 groups didn’t produce a significantly increased risk.
Researchers even discovered inverse links for CVD and CHD risks for yoghurt, dairy-based desserts and savoury snacks.
Those who ate more ultra-processed bread and breakfast cereals were also less likely to suffer a stroke.
And cereal intake was associated with a lower risk of CVD and CHD, while hard liquor intake was linked to a lower risk of CHD.
This could be due to the higher fibre content of some of these foods, or the fact they are often fortified with vitamins, scientists said.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is – and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
- vegetables and fruits (fresh or frozen)
- dried fruits with no added sugar, honey, or oil
- grains and legumes (chickpeas, lentils)
- meat, poultry, fish, seafood, eggs
- milk without added sugar
- plain yogurt with no added sugar
- nuts and seeds
- spices and herbs
- tea, coffee, water
Processed culinary ingredients (group 2)
- iodized salt
- salted butter
- sugar and molasses from cane or beet
- honey extracted from combs
- syrup from maple trees
- vegetable oils crushed from olives or seeds
- butter and lard from milk and pork
- starches extracted from corn and other plants
- vegetable oils with added anti-oxidants
- vinegar with added preservatives
Processed foods (group 3)
- canned vegetables, fruits, and legumes
- fruits in syrup
- salted or sugared nuts and seeds
- salted cured or smoked meats
- canned fish
- artisanal breads and cheese
Ultra-processed foods (group 4)
- pop and fruit drinks
- sweetened yogurt
- sweet or savoury packaged snacks (e.g., cookies)
- candies and cake mixes
- mass-produced packaged breads and buns
- margarines and spreads
- breakfast cereals
- cereal and energy bars
- energy drinks
- instant soups, sauces, and noodles
- poultry and fish nuggets, hot dogs
- many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes
They added: “Typical UPFs (e.g. sugar-sweetened beverages, processed meats, and fast foods) are energy-dense and high in added sugars, saturated fats, and sodium – established CVD risk factors.
“Our findings suggest that UPF groups have differential contributions to cardiovascular risk.
“Reducing the content of sodium, saturated fats, added sugars, and cosmetic additives non-essential for human health in wholegrain bread, cold cereals, and some savoury snacks may enhance the otherwise nutritional value of these products.”
The findings were published in the journal The Lancet Regional Health – Americas.
What are the other risks?
UPFs were defined by researchers in Brazil who created the NOVA classification system.
This breaks foods and drinks into four groups based on how processed they are.
Unprocessed or minimally-processed items (group one) include fresh or frozen fruits and vegetables, meat, and milk without added sugar.
Group two, which covers processed culinary ingredients, encompasses salted butter, honey, vegetable oils and vinegar.
Processed foods fall into the third group and include canned products, cured or smoked meats, and artisanal breads and cheese.
And UPFs (group four) covers fizzy drinks, sweetened yoghurt, mass-produced breads, margarine and spreads, and ready meals.
These products often contain ingredients you wouldn’t find in your kitchen, such as colourings, sweeteners and preservatives.
UPFs have industrial ingredients in them, like added fats and sugars, but also additives and emulsifiers
Dr Emily Leeming
This last category has become the target of health campaigners as numerous studies warn of the potential health damage these products can cause.
A 30-year study by Harvard University found that a diet containing too many raises the risk of an early death.
The research, published in the British Medical Journal, found those who ate the most UPFs had a 13 per cent higher risk.
Another, by Central Queensland University in Australia, claimed a highly-processed diet raised the risk of 32 different illnesses.
These included cancers, anxiety, high blood pressure, obesity, type 2 diabetes, heart disease, and CVD.
CVD is a general term for conditions affecting the heart or blood vessels and is usually associated with a build-up of fatty acid deposits in the arteries and an increased risk of blood clots.
Strokes and CHD are types of CVD that can lead to other outcomes like heart attacks and heart failure.
UPFs are said to make up 57 per cent of the average UK diet.
Dr Emily Leeming, a registered dietitian, previously told The Sun: “Ultra-processed foods are foods that are packaged and have industrial ingredients in them, like added fats and sugars, but also additives and emulsifiers.
“They tend to be foods with long lists of ingredients on the back of the pack.”
She said they are best kept to a minimum – but there are several she would avoid in particular.
This includes energy drinks, vegan burgers, plastic cheese squares and biscuits.
Healthy UPF swaps your family will love
BREAKFAST
- Swap processed cereal for yoghurt and oats
- Swap seeded bread with jam or a bakery sliced loaf with nut butter
LUNCH
- Swap ham sandwiches for pasta salad with homemade pesto
- Swap crisps for homemade pitta chips
SNACKS
- Swap cereal bars for homemade granola bars
- Swap dried fruit for fresh fruit
DINNER
- Swap supermarket chicken nuggets for homemade chicken nuggets
- Swap supermarket pizza for a DIY pizza
- Swap a jarred tomato sauce for tinned tomatoes with herbs