Newsbites: Ultraprocessed foods; juice; dancing; plant over animal foods

A Large Analysis Clarifies the Concerns About Ultraprocessed Foods

Researchers on three continents collaborated to conduct an umbrella review of all available data on the health impacts of ultraprocessed foods. In pooled data from 45 different studies involving nearly 10,000,000 participants, higher intake of ultraprocessed food was consistently associated with higher risk of adverse health outcomes. The researchers found strong evidence that higher intake of ultraprocessed foods was associated with higher risk of type 2 diabetes, anxiety, depression, poor sleep, wheezing, obesity, and higher risk of death, including death from cardiovascular disease. These disorders are interrelated, so it is difficult to sort them out, but risk for all of the disorders increased with increase in intake of ultraprocessed foods.

In the U.S., on average, 58 percent of calories now come from ultraprocessed foods like packaged snacks, carbonated drinks, and ready-made meals. Ultraprocessed foods tend to have more calories, salt, and sugar, and less dietary fiber and micronutrients than unprocessed and minimally processed foods. They also often lack the structure naturally found in less processed foods, which means they are likely to be digested and absorbed more rapidly. Ultraprocessed foods are also more likely to contain food additives, as well as potential contaminants from processing and packaging materials. The researchers suggest these factors may cause changes to the gut microbiota and increase systemic inflammation in ways that could negatively impact overall health.

As often as possible, choose unprocessed and minimally processed foods and beverages over those that have been substantially altered from their natural form. (See our April 2024 issue for more information on ultraprocessed foods.)

100% Fruit Juice Intake Associated with Weight Gain

While sugar-sweetened beverages are generally recognized as being bad for our health, 100% fruit juice has a bit of a “health halo”—we assume it’s good for us because fruit is good for us. A recent analysis of available research suggests intake of 100% fruit juice is associated with weight gain, particularly in children.

The study looked at 17 studies involving children and 25 involving adults. In children, even one serving of 100% fruit juice a day was associated with a higher body mass index. The findings were less clear for adults, as study design and quality varied, but the authors concluded that it is wise for all age groups to limit consumption of fruit juice to prevent intake of excess calories and subsequent weight gain.

This doesn’t mean 100% fruit juice needs to be avoided altogether. Just be aware that, while water and plain coffee, tea, and seltzer quench thirst without calories, fruit juice (even 100% natural and/or organic) does add calories without adding much to fullness or satisfaction.

Dance Can Help with Weight Loss and Body Composition

Do you like to move to the music? Dancing may be a good way to lose excess body weight and improve body composition. Researchers analyzed the results of 10 studies in which groups of people who took part in a dance intervention were compared to those who continued with their normal movement habits. The analysis found that dancing (of any kind) was effective at causing fat loss in people with overweight or obesity. It also improved other measures, including body mass index (BMI) and waist circumference.

While the authors concluded the evidence was not strong, this study is encouraging. Like walking or running, dance is an aerobic activity that supports heart health. It is free, requires no special equipment, and can be done almost anywhere, with a partner or alone, and, best of all, it’s fun!

Replace Animal-Based with Plant-Based Foods for Cardiometabolic Health

In the first meta-analysis of its kind, researchers summarized and evaluated evidence from 37 studies looking at the health impact of replacing animal-based foods with unprocessed and minimally processed plant-based foods.

Their findings support the idea that replacing red and processed meats with plant foods like legumes, nuts, and whole grains, and swapping butter for olive or other plant oils is associated with better health .

Importantly, it is not just a matter of cutting back on foods like red meat and butter. For maximum health impact, you need to replace them with unprocessed or minimally processed plant foods.

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