by Technically, most foods have some type of processing, but some have a higher level of additives (such as dyes, preservatives, sweeteners, among others) that make them more harmful to health. These are the consequences of excessively including these products in the diet.
1. They Can Cause Weight Gain And Eating Disorders
According to a study carried out in 2019, people who maintain a diet with highly processed foods can consume 500 calories more than the recommended daily dose. The World Health Organization establishes that adult women should consume between 1,600 and 2,000 calories a day (except pregnant and lactating women who need 2,100 to 2,600 calories a day) and men between 2,000 and 2,500.
Constantly exceeding this dose and a sedentary lifestyle can lead to weight gain. Additionally, the study showed that people with this type of diet tend to eat faster and this makes it more difficult to achieve a feeling of satiety.
French fries, soft drinks, sweets, processed meats, and refined flours are the processed foods that can lead to this consequence more easily. In fact, in 2022 Addiction magazine concluded that these foods can cause compulsive eating disorders.
2. They increase the risk of diseases such as diabetes and cancer
Another consequence of consuming ultra-processed foods in excess is that the risk of suffering different diseases is increased. Among the most fatal are type II diabetes and cancer, especially colorectal.
In the case of diabetes, studies by the International Journal of Health Sciences and JAMA Internal Medicine have shown that diets that include high levels of fried and sweet foods lead to insulin resistance in all cases. That is to say that even if a person does not have a genetic predisposition to suffer from diabetes, they can develop it due to bad eating habits.
On the other hand, cancer is especially linked to excessive consumption of ultra-processed meats, but there is no specific ingredient or additive to blame. The American Cancer Society (ACS) explains that consuming 50 grams of processed meats (which is equivalent to a sausage) daily increases the risk of colorectal cancer by 18%.
3. The heart and brain can suffer consequences
Eating processed meats was linked to an increased risk of dementia thanks to a 2021 study conducted by the American Journal of Clinical Nutrition. However, this is not the only consequence for the health of the neural system.
Foods high in refined sugars promote inflammation and oxidative stress in cells. This, according to Harvard University, leads to depression, reduced cognitive abilities and even sudden changes in moods.
Another organ that can be affected by a high consumption of ultra-processed foods is the heart. One of the main causes is the high level of sodium in these foods, which leads to increased blood pressure and the risk of heart attack.
4. Life expectancy can be reduced
A study conducted by the British Medical Journal concluded that the risk of death from any disease increases by 62% just by including an additional serving of ultra-processed foods. In other words, a person who consumes ultra-processed foods in excess is more likely to suffer from diseases and die from them.
It must be taken into account that there are different types of processed products and, in fact, there are few products that do not have some type of processing in their production. These are the types of processed foods that can be found in the market:
- Raw foods: They are those foods that are close to their natural state. These include fruits, vegetables, unsalted nuts, and raw meats.
- Minimally processed foods: They are products whose only processing is packaging or preservation. For example, packages of cut vegetables, frozen fruits, and some canned foods.
- Highly processed and ultra-processed foods: Foods that require the most processing are those that are ready to eat right out of the package or that just need to be heated. Among them we can mention pre-cooked meals, packages, sugary drinks. They generally have high levels of sugar, sodium and fat, and provide few beneficial nutrients to the body.
