New research published in the American Journal of Medicine suggests that eating too many ultra-processed foods may lead to increased inflammation and chronic illnesses such as heart disease.
The study used data from over 9,000 Americans who participated in the United States National Health and Nutrition Examination Survey. The survey included ultra-processed foods as a percentage of total calories consumed for each participant. The participants were then grouped into four categories based on how many ultra-processed foods they consumed. Each participant also underwent a test to determine their levels of C-reactive protein, an inflammatory marker that can predict heart disease. Ultra-processed foods are foods that have been highly processed and that often contain high amounts of added sugar and saturated fats. Examples of ultra-processed foods include soda, chips, cookies, and processed meats. Previous studies have linked ultra-processed foods to many health problems, including weight gain and chronic diseases.
The results of this study showed that on average, the participants got about 35% of their daily calories from ultra-processed foods. Participants who consumed the highest amounts of ultra-processed foods (60%–79% of their daily caloric intake) had significantly higher risk of elevated C-reactive protein compared to those who consumed the lowest amounts of ultra-processed foods (0%–19% of their daily caloric intake). Moderate consumers of ultra-processed foods (40%–59% of their daily caloric intake) also showed increased risk of having elevated C-reactive protein. Risk was particularly high for older adults, smokers, and participants with obesity.
The authors of the study noted that their results clearly indicate that those who eat more ultra-processed foods have significantly higher levels of C-reactive protein. C-reactive protein is a marker for inflammation, and elevated C-reactive protein is a reliable predictor of future heart disease. To lower inflammation and your risk of future heart disease, it is best to avoid ultra-processed foods and instead focus on a whole-foods, plant-based diet.
Sources: American Journal of Medicine, Science Daily