in Health
Ultra-processed foods raise the risk of cancers and cognitive decline
You’ve probably heard that processed foods like ham increase cancer risk, but the latest evidence suggests that consuming more overly processed foods increases the risk of not only developing, but also dying from various cancers. A recent study of more than 197,000 people in the UK found that cancers, particularly ovarian cancer, can result from eating ultra-processed foods such as prepackaged foods (e.g. soups, sauces, etc.), ready-to-eat meals, frozen pizzas, ice cream, french fries, sausages, sodas, and candies. But that’s not the only disadvantage of overly-processed foods to worry about, as another new study has found that they may also exacerbate cognitive decline.
With 7-Elevens on almost every corner and supermarkets stocked with overly processed foods, it’s imperative to understand the effects they have on our mental and physical health so we can make smarter choices. This Pacific Prime Thailand article takes a closer look at the connection between ultra-processed foods, cancer, and cognitive decline.
What does processed food do to your body?
Why is processed food bad for you, you may be wondering. To start, industrially derived ingredients are used to produce ultra-processed foods, as well as food additives to enhance flavor, extend shelf life, and improve texture/consistency. The use of overly processed ingredients and additives can affect our bodies in different ways than if we were to consume minimally processed foods that are fresh and rich in nutrients.
With that said, people who eat more ultra-processed foods often have other unhealthy habits, such as drinking more carbonated, sugary beverages and consuming fewer vegetables and other recommended food groups. Ultra-processed foods may therefore not be the only culprit affecting one’s health, but their overall diet as well.
Cancer
A recent study looked at the link between consuming ultra-processed foods and more than 30 different types of cancer over a 10-year period. Participants’ eating patterns were made up of 9.1% to 41.4% of ultra-processed foods, which were then compared with cancer diagnosis and death medical records. The study found that increasing ultra-processed food consumption by 10% was linked with a 2% increase in the risk of developing cancer. Similarly, it increased the risk of ovarian cancer diagnosis by 19%.
What’s more, deaths from cancers grew as well, with the risk of dying from any cancer increasing by 6% and ovarian cancer by 30% for each additional 10% rise in ultra-processed food consumption. Ovarian cancer ranks fifth for cancer-related deaths among women.
The latest study adds to the mounting evidence that overly processed foods are likely to harm our health, including increasing our risk for cancer. Aside from cancer, previous studies also show the correlation between higher ultra-processed food consumption and a higher risk of:
- Heart attacks
- Cardiovascular disease
- Obesity
- Stroke
- Type 2 diabetes
Further reading: Raising breast cancer awareness in the workplace
Cognitive decline
It’s no secret that poor diets may cause adverse effects on the brain and impair cognitive function – especially when it comes to high sugar and fat consumption. Ongoing studies suggest that an unhealthy diet can increase the risk of memory impairment during normal aging, as well as increase the risk of developing Alzheimer’s disease. But ultra-processed food consumption may also aggravate age-related cognitive decline and increase the risk of Alzheimer’s disease and other dementias. Studies such as these remind us of just how important nutrition is for brain health.
While it can be helpful to know what foods are bad for dementia (fried foods, processed meat, soda, etc.), the important thing to realize is that ultra-processed foods are typically lower in nutrients and fiber. Likewise, they’re often higher in salt, sugar, and fat than their minimally processed to unprocessed counterparts. It can be tricky to remember all of the processed foods to avoid, so keep this simple tip in mind: if you can’t find the majority of ingredients listed in your kitchen, it’s probably not that good for you.
Further reading: 5 tips for a sharper and healthier brain
Put your health first with Pacific Prime Thailand
Reducing ultra-processed food consumption can offer vital health benefits, but taking charge of your health requires more than that. With a comprehensive health insurance plan, you can enjoy the peace of mind that comes from knowing your medical needs can always be met – without paying hefty out-of-pocket expenses. However, narrowing down your best insurance options can be challenging and time-consuming without expert advice.
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Jantra curates and reports on the results of Pacific Prime’s monthly newsletters, as well as manages Pacific Prime’s Deputy Global CEO’s LinkedIn posts. Complemented by her background in business writing, Jantra’s passion for health, insurance, and employee benefits helps her create engaging content - no matter how complex the subject is.
Growing up as a third-culture kid has given her a multicultural perspective that helps her relate to expats and their families while 8 years of working remotely have given her unique insight into hybrid work arrangements and enthusiasm for employee benefits.
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