ULTRA PROCESSED FOODS AND RISK OF MORTALITY - ARE THEY ALL BAD

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Ultra-Processed Foods

1:29participating locations, terms and conditions apply. So now we're going to be looking at ultra-processed foods today. Higher consumption of ultra-processed foods is associated with increased all-cause mortality risk, and cardiovascular mortality. Multiple large-scale prospective cohort studies and meta-analysis, remember those meta-analysis contain many studies, consistently demonstrate a positive dose-dependent relationship, which means it's a correlational study, between ultra-processed food intake and mortality risk. For example, each 10% increase in the proportion of ultra-processed foods

2:02in the diet is associated with a 3 to 14% increase in all-cause mortality risk. Depending on the population studied and baseline consumption levels, the association is generally linear, with some evidence of sex-specific differences and a stronger effect in women. Cardiovascular mortality appears to be a key driver of this association, with hazard ratios for cardiovascular death ranging from 1.17 to 1.66 in the highest versus lowest consumption group. Just to give you an idea of what this means,

2:33people who consume the highest amounts of something like alcohol, sugar, or ultra-processed foods have a higher risk of dying from health-related, heart-related problems compared to those who consume the least. So a hazard ratio, this is a measure of risk, so a hazard ratio of 1.17 means that high consumption has 17% higher risk of cardiovascular death than the low consumption group. A hazard ratio of 1.66 means it's a 66% higher risk. The range shows the risk varies depending

3:03on a specific study or the group that was being analyzed. Bottom line, cardiovascular death is a major reason why the high consumption group has worse health outcomes compared to the low consumption group. If you want another example, imagine a study on alcohol consumption. If the group drinking the most alcohol has a hazard ratio of 1.5 for cardiovascular death, compared to the group drinking the least, it means the heavy drinkers are 50% more likely to die. So we move back to the processing foods, ultra-processing. The relationship with cancer mortality is less consistent with several studies

3:35finding no significant association again. Subtypes of ultra-processed foods, such as processed meats and sugar-sweetened beverages, show particularly strong associations with mortality. The American Heart Association specifically recommends minimizing ultra-processed food intake as part of dietary guidance to improve cardiometabolic health, citing evidence leaking these foods to increase risk of all-cause mortality, cardiovascular disease, and type 2 diabetes. In summary, the current consensus in the medical literature is that greater exposure to ultra-processed foods is associated with a higher

4:07risk of all-cause and cardiovascular. In case you were wondering what are ultra-processed foods, they're industrially manufactured products that undergo multiple processing steps and contain ingredients not typically found in home kitchens. So these include things like additives like emulsifiers, artificial flavors and colors, sweeteners and preservatives, substances like high-fructose corn syrup or hydrogenated oils. These UPS are designed to be convenient, long-lasting,

4:38and hyper-palatable, tasty, and easy to overeat. That's what that means. But they're often high in sugar, salt, and unhealthy fats. So we can look at a list of some of these. They're sodas, so carbonated soft drinks like, you know what those are. High in sugar, artificial sweeteners. Energy and sports drinks, believe it or not, contain additives like sweeteners and stabilizers. Sweetened fruit juices, they include a high fructose corn syrup amount. Snacks like potato chips, crackers, candies, chocolate bars, packaged cookies, snack cakes, pastries, sweet and savory packaged snacks like Cheetos or Doritos, breakfast foods like

5:17frosted flakes or Froot Loops, cereal and granola bars, flavored instant oats, mass-produced packaged breads like white sandwich bread, packaged pies and pizza crusts, store-bought muffins, donuts and cakes that are high in sugar, fats and additives. Processed meats like sausage or bacon that contain nitrates and nitrites, chicken nuggets and fish sticks made with reconstituted meat, starches and emulsifiers, packaged deli meat and cold cuts, frozen pizzas and pre-prepared meals, instant noodles

5:52and soups, packaged burgers or patties, even including vegan and plant-based meats, flavored yogurts, processed cheese slices and spreads, non-dairy milk alternatives, ice cream and frozen desserts. And to wrap it up, condiments like ketchup, salad dressings and sauces.

6:15So again, these are ingredients that are not found in homes. They are linked to cardiovascular mortality.

Nuanced View of UPFs

6:23Now, it's not all bad news for ultra-processed foods. It's more nuanced than that. Some of these UPFs have nutritional benefits and practical advantages or minimal health impacts. So fortified foods like breakfast cereals or plant-based milk are fortified with minerals and vitamins. These can help address nutrient deficiencies. For example, some fortified cereals provide fiber or folate supporting heart

6:54health, if it's low in sugar. Functional foods like UPFs, like low-fat yogurts with probiotics or margarine with plant sterols are designed to improve health outcomes. Unfortunately, it does afford convenience and accessibility. They tend to be more affordable, shelf-stable and easy to prepare, making them a practical choice for busy families or even low-income families. The processing techniques, like pasteurization or adding preservatives, ensure that UPFs are safe and have long shelf

7:25lives, reducing food waste and risk of foodborne illness. So they're good for emergencies. Cultural and emotional values, well, that can play a role psychologically if you're interested in that. But not all UPFs are equal either. The NOVA classification system lumps all UPFs together, but their health impacts vary considerably. For example, sugary sodas and processed meats like hot dogs are strongly linked to cardiovascular risks due to high sugar, sodium, and nitrates. In contrast, UPFs like whole-grain breads with emulsifiers or flavored yogurts may have neutral or

8:00even positive effects. So again, it really just depends on which ones you're having, how much you're having. It's a balance, honestly. It's a balance of the UPFs. If you have, if you love Fruit Loops and you're having it a few times a week, that isn't going to destroy you, especially if you're active, you're getting 10,000 plus steps, you're doing a little bit of weight training, you're eating healthy the rest of the day, getting your nutrients, drinking a lot of water. If you're staying healthy, you should be just fine. That's not something to deprive yourself of. It isn't going to cause

8:32huge issues. The problem is if you're having Fruit Loops every single day, you're eating burgers at night, you're not being active, you're getting 2,000 or 3,000 steps a day. My recommendation is this, if you don't know how many steps you're getting, buy a little step counter. Check it out, you'll be surprised. If you can increase it, let's say you're averaging 2,000 to 3,000 steps a day, you increase it to 8,000 to 9,000 steps a day, you'll start losing weight, you'll start feeling better. Start increasing your water intake, improve your sleep, make sure you get extra sleep, and you'll be a lot

9:02healthier. Have a good one, everybody. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs, all while keeping you in the driver's seat. Take 5, the stay in your car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid at participating

9:33locations, terms and conditions apply. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs, all while keeping you in the driver's seat. Take 5, the stay in your car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid at participating locations, terms and conditions apply.