Mounting Evidence Against Ultraprocessed Foods

Study and ultra-processed foods

In a recent study published in the journal Lipidology, researchers compared colon cancer tissue with normal tissue taken from the same patients. These samples were analyzed for two types of compounds:

Inflammatory compounds: derived from omega-6 fats.

Anti-inflammatory compounds: derived from omega-3 fats.

The researchers found that the normal tissue had a favorable balance of the two types of compounds, while the tumor tissue had a very high percentage of inflammatory compounds derived from omega-6. This imbalance led the researchers to suggest that excessive intake of omega-6, which is abundant in ultra-processed foods, may be one factor contributing to the increased risk of colon cancer, especially in young people.

But there’s a problem with this suggestion: The study didn’t examine the patients’ diets. In other words, there’s no direct evidence that cancer patients consumed more omega-6 than others. In addition, the increase in colon cancer cases among young people is still relatively small, making it difficult to generalize these results.

However, some media outlets have hyped these results, promoting the idea that “cooking oils cause cancer,” which is exaggerated and does not reflect the accuracy of the study. These statements are considered a kind of unjustified fear-mongering, especially in the absence of conclusive evidence.

Why do we care about omega-3 and omega-6?

Before understanding the importance of this study, we must distinguish between omega-3 and omega-6 fats and their roles in the body:

Omega-3: These are healthy fats that are considered anti-inflammatory. They play an important role in the health of the heart, brain, and immune system. They can be obtained from:

Fatty fish (such as salmon, tuna, and sardines).

Nuts (such as walnuts).

Ground flax seeds and chia seeds.

Omega-6: These are fats that the body also needs, but in moderate amounts. When consumed in excess, they can cause chronic inflammation. They are found in abundance in:

Vegetable oils (such as corn oil, soybean oil, and sunflower oil).

Ultra-processed foods (such as fast food, sweets, and crackers).

The problem is that the modern diet is very high in omega-6 compared to omega-3, which can lead to an imbalance and increase the risk of inflammation and chronic disease.

What do the big studies say?

In recent years, several large, long-term studies have been conducted to examine the effects of ultra-processed foods on health. Some of the most notable of these studies are:

The NutriNet-Santé study in France:

I followed thousands of people for years.

Linked consumption of ultra-processed foods to an increased risk of heart disease, cancer, and early death.

The UK Biobank study in Britain:

Included hundreds of thousands of participants.

Found that people who ate the most ultra-processed foods were more likely to develop diseases such as diabetes, stroke, and even psoriasis.

Other studies:

It is suggested that these foods may contribute to cognitive decline, insomnia, depression, and an increased risk of inflammatory bowel disease.

Important note: These studies show an association, not a direct cause. In other words, we can’t say for sure that ultra-processed foods directly cause these diseases, but the results point to a worrying trend that warrants further research and attention.

Obesity and ultra-processed foods

Obesity is one of the biggest health problems associated with ultra-processed foods. In one famous study conducted by Dr. Kevin Hall and his team at the National Institutes of Health in the United States:

Twenty participants were divided into two groups:

The first group ate ultra-processed foods.

The second group ate unprocessed foods.

The meals were identical in terms of calories, fat, protein, sugar, salt, and fiber.

The participants were allowed to eat as much as they wanted.

After two weeks, the diets were switched between the two groups. The results were astonishing:

While eating ultra-processed foods, the participants consumed about 500 extra calories per day.

This led to an increase in their weight of about one kilogram in just two weeks.

Although this study was short-term, it provides strong evidence that ultra-processed foods may contribute to weight gain and obesity.

What are ultra-processed foods?

Ultra-processed foods are foods that contain artificial and unnatural ingredients and are often packaged and designed to be ready to eat or reheat quickly. They include:

Sweetened breakfast cereals.

Potato chips and crackers.

Instant noodles.

Frozen chicken and pizza.

Soft drinks and sweetened juices.

Fast foods like burgers and fries.

Processed meats like hot dogs and luncheon meats.

Desserts, ice cream, and chocolate.

Canned soups and ready-made sauces.

White bread and processed pastries.

Even some plant-based meat substitutes that are marketed as healthy.

What's the alternative?

If you want to cut down on ultra-processed foods, you can start by making simple, healthy home-cooked meals. Here's an example of a complete dinner:

Homemade chicken soup:

Fresh chicken with homemade broth.

Lots of vegetables like carrots, celery, and potatoes.

Fresh salad:

Ingredients: cabbage, tomatoes, cucumbers, and onions.

Dressing: olive oil, vinegar, salt, and pepper.

Pasta in simple tomato sauce:

Pure tomatoes, olive oil, garlic, and basil.

For dessert: a slice of homemade apple pie.

Conclusion

Ultra-processed foods may be convenient and delicious, but they come at a high health cost. Studies suggest they may increase your risk of heart disease, obesity, cancer, and other health problems. The solution isn’t to completely abstain but to reduce your consumption and focus on fresh, natural foods. Life isn’t about deprivation; it’s about balance and making smart choices that support your long-term health.