Study finds ultra-processed food linked to over 30 harmful effects to health. Here’s what you need to know

What are the harmful effects?

Results from the study as reported by The Guardian showed that eating more ultra-processed food was associated with a 50 per cent increased risk of cardiovascular disease-related death, a 48 per cent to 53 per cent higher risk of anxiety and common mental disorders, and a 12 per cent greater risk of type 2 diabetes. 

There was also highly suggestive evidence that a higher intake of ultra-processed food pushed up the risk of obesity by 55 per cent, sleep disorders by 41 per cent, and risk of depression by 20 per cent. 

In a linked editorial in the study, researchers said that “no reason exists to believe that humans can fully adapt to these products (ultra-processed foods)”.

“The body may react to them as useless or harmful, so its systems may become impaired or damaged, depending on their vulnerability and the amount of ultra-processed food consumed.”

They added that ultra-processed food include added flavours that “induce eating” when not hungry.

How to reduce the intake of ultra-processed food?

Instead of completely cutting out ultra-processed food from one’s diet, a balance is recommended.

The British Heart Foundation said that minimally processed food should also be included in the diet, such as adding fruits and vegetables in meals and replace sugary drinks with water.

“It’s also important to remember that not all ultra-processed foods are equal. When you do include ultra-processed foods in your diet, choose those with more nutritional benefit – wholegrain bread and cereals or baked beans for example, instead of crisps, sweets or pizzas,” the British Heart Foundation added.

Authors from the study also advised to read and compare the different food labels and try to choose less processed alternatives.

Issue brought up in Singapore parliament

In January, the topic of ultra-processed food came up in parliament in Singapore, when a question was posed to the Ministry of Health on whether the government will consider introducing regulation to tackle this issue and promote a healthier food environment.

In its written answer, the ministry said that there are currently no international medical or dietary recommendations on the intake of ultra-processed food. 

“Singapore has also not introduced legislation targeting ultra-processed food,” it added.

“Nevertheless, the Health Promotion Board has implemented measures to encourage healthier eating, and to consume less saturated fats, sugar and salt. 

“The measures include the Healthier Choice Symbol, Nutri-Grade marks for pre-packaged and freshly prepared beverages, promotion of low sodium salt, and prohibition of partially hydrogenated oils. If effective, it will cut down the consumption of ultra-processed food.”