Convenient and easy to access, ultra-processed foods are becoming increasingly prevalent in our diets. However, beneath their seemingly harmless facade, studies are piling up, indicating a higher risk of chronic diseases. Here’s an analysis.
Sodas, ready-to-eat meals, breakfast cereals, mass-produced bread, and reconstituted meats… Currently, nearly 30% of the calories consumed in France come from ultra-processed foods. This term describes products whose composition has been heavily altered through industrial processes: refining, hydrogenation, extrusion, and the addition of additives like preservatives, artificial flavors, or emulsifiers.
The goal of these transformations? To improve shelf life, taste, and texture while primarily reducing production costs. However, by changing the structure of foods and incorporating substances absent in their raw forms, the food industry has created products that, while appealing in flavor, may have harmful effects on health.
A Recognized Link to Various Chronic Diseases
While fast food is often criticized, ultra-processed foods present a deeper issue than just their unbalanced nutritional composition. In recent years, several large epidemiological studies have highlighted connections between their consumption and the development of serious health conditions.
A study conducted by INSERM and published in the British Medical Journal revealed that a 10% increase in the share of ultra-processed foods in one’s diet leads to a 12% rise in the risk of cardiovascular diseases. This alarming finding is concerning especially since these products tend to be high in added sugars, poor-quality fats, and salt—all three elements linked to hypertension and metabolic disorders.
Type 2 diabetes is also a major concern. By causing spikes in blood sugar levels and disrupting insulin regulation, these foods increase the risk of insulin resistance and therefore diabetes. Excessive intake has also been associated with rapid and lasting weight gain, directly contributing to the obesity epidemic affecting more and more industrialized nations.
Even more worryingly, a study involving 100,000 participants, conducted by INSERM and Sorbonne University Paris Nord, found a correlation between the consumption of ultra-processed foods and an increased risk of certain cancers, notably colorectal and breast cancer.
Why Are These Foods So Harmful?
The issue lies not only in the often poor nutritional quality of ultra-processed foods but also in their composition and effects on the body.
First, their high caloric density and low fiber content encourage overconsumption. This disrupts satiety signals, contributing to weight gain. Moreover, the massive presence of additives, such as certain emulsifiers and sweeteners, could disturb the gut microbiome and promote chronic inflammatory processes linked to numerous diseases.
Finally, researchers are increasingly exploring their potential addictive effects. Designed to be exceptionally tasty, these foods overly activate the brain’s reward system, prompting individuals to consume them excessively at the expense of a more balanced and varied diet.
Should We Completely Avoid Them?
It is currently challenging to fully eliminate ultra-processed foods from our diets, given their deep entrenchment in our consumption habits. However, experts agree that significantly reducing their prevalence in daily diets could have a positive impact on public health. By adopting a few simple habits, it is possible to limit their intake. First and foremost, carefully read labels.
- A long and incomprehensible ingredient list is often an indicator of excessive processing.
- Opting for raw or homemade products remains the best alternative.
- Cooking at home allows for better control over the ingredients used and avoids additives.
- Utilizing tools like the Nutri-Score and the Nova classification (which classifies foods based on their degree of processing) can help identify less processed products and make more informed choices.
Towards a Collective Awareness?
In light of the growing body of scientific evidence, health authorities are beginning to address this issue. The ANSES (National Agency for Food, Environmental, and Occupational Health Safety) recently emphasized the urgent need for further research to understand the precise impact of ultra-processed foods on the human body.
In the meantime, caution is advised. While these products are not strictly toxic, excessive consumption is clearly associated with an increased risk of chronic diseases. Rather than demonizing them, the focus should be on limiting their place on our plates and promoting a more balanced diet.
Important to Note
The NOVA classification categorizes foods into four groups based on their level of processing, from raw ingredients to ultra-processed (such as prepared meals, sodas, sugary cereals). The newer SIGA classification refines NOVA by integrating nutritional quality and the presence of controversial additives.
