Unraveling the health implications of processed foods, we delve into a topic that's more alarming than previously perceived. A deep dive into the hidden dangers, the impact on our bodies, and the urgent need for awareness and action awaits.
The case against processed food keeps getting stronger
Two studies have linked ultraprocessed foods to higher risk of death from all causes
- One found people ate 500 calories more per day than those who ate minimally processed foods
- Another found that the more processed food a person ate, the higher their risk of type 2 diabetes
- Processed foods may disturb the gut microbiome, the trillions of diverse bacteria lining our intestines and colon
- This may cause inflammation and increase the risk of chronic disease
The possible problem with emulsifiers and refined sugars in junk food
One theory is that these ingredients impair the microbial life in our gut, instead of helping it flourish.
- Another theory, outlined in a recent review paper on the effects of the Western diet on the microbiome, is that the sugar in ultraprocessed foods may feed harmful bacteria in the gut, causing them to bloom
- There’s still a lot scientists have to learn. For now, researchers have figured out that it’s not just what’s added to processed foods that may hurt the gut microbiome. It’s also what’s missing.
The lack of fiber in ultraprocessed foods may harm us too
Fermentable fibers, which include all soluble fibers and some insoluble fibers, are metabolized or fermented by bacteria in the gastrointestinal tract, producing chemicals, including short-chain fatty acids, that are important food sources for our gut bacteria.
- When we do not consume enough fiber, we are essentially starving our gut microbiome, which is likely detrimental for a variety of reasons.
Ultraprocessed foods
Industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources
- They’re pumped full of chemicals and other additives for color, flavor, texture, and shelf life
- This processing generally increases the flavor and caloric density of the foods while stripping away the fiber, vitamins, and nutrients
Why microbiome disturbances may cause people to eat more
Antagonizing the microbiota by highly processed diets – starving it by removing fiber and attacking it with emulsifiers – promotes inflammation
- That can hamper the body’s ability to feel satiated and result in overeating
- Researchers still have a lot to untangle here
- But should we wait to better understand precisely why ultraprocessed food is bad for us before we start regulating it?
- Brazil’s Monteiro thinks lawmakers should act now and figure out how to make unprocessed foods more accessible and affordable, while taxing ultra processed foods and regulating the marketing around them
What we eat shapes our gut flora
Diet is the No. 1 influencer and determinant of our gut microbiome composition
- The more diversity of bacteria in the gut microbiome, the better for our health
- Researchers have found that the further away people were from industrialization and ultraprocessed foods, the more diverse their gut micriobiome was
- Similarly, when researchers sequenced the DNA of calcified dental plaque, they found the bacterial colony in the oral cavities of humans from Neolithic and medieval times was a lot more diverse than postindustrial modern humans
