Is consuming too much processed food bad for health?

Question

Hi doctor,

My brother is eating a lot of junk. I think it is called ultra-processed food. What exactly is ultra-processed food? Is there any information on food processing that I should know? I heard a healthy diet is important. What does nutrition say about eating too much of such food? Is eating ultra-processed food bad for your health? What kind of junk food should he avoid? How does food processing affect nutrition? Any tips on switching to a healthy diet? Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your concern.

Ultra-processed foods include pre-packaged soups, sauces, frozen pizza, ready-to-eat meals, and pleasure foods such as hot dogs, sausages, French fries, sodas, store-bought cookies, cakes, candies, doughnuts, ice cream, and many more. Such foods are typically high in calories, added sugar, and salt and low in fiber, all of which can contribute to cardiometabolic health problems (a group of common but often preventable conditions including heart attack, stroke, diabetes, insulin resistance, and non-alcoholic fatty liver disease), weight gain, obesity, type 2 diabetes (a condition where the body either does not produce enough insulin, or it resists insulin) and high blood pressure, experts say.

The study analyzed data on 30,000 people participating in the REGARD (Reasons for Geographic and Racial Differences in Stroke Study), made up of 50 percent whites and 50 percent blacks in a nationally diverse group of people who have been followed for up to 20 years. The risk of stroke was eight percent higher for people who added the most ultra-processed foods to their diet, as compared with those who ate minimally processed foods. Some methods to prevent it include:

1. Water: Drink eight to twelve cups of water daily.

2. Dark green vegetables: Eat dark green vegetables at least three to four times a week.

3. Whole grains: Eat whole grains at least two or three times daily.

4. Beans and lentils: Try to eat a bean-based meal at least once a week.

5. Fish.

6. Avocados: Rich in heart-healthy monounsaturated fat, avocados also contain protein, potassium, magnesium, folic acid, B vitamins, vitamin E, and vitamin K.

7. Beans and lentils.

8. Berries.

9. Brassicas.

10. Eggs.

11. Greens.

12. Nuts and seeds.

13. Oats.

14. Berries.

Nutrient-dense foods include:

1. Nuts.

2. Sweet potato.

3. Salmon.

4. Legumes.

5. Kale.

6. Quinoa.

7. Berries.

8. Dandelion greens.

I hope that you get your answer.

Please let me know if you want some help.

Thank you.