Latest Health: Be careful if you frequently consume ultra-processed food, there is a risk of getting these 12 diseases

A new paper published in the journal The Lancet, as part of a series of three publications, reveals that consumption of Ultra Processed Food (UPF) continues to increase worldwide.
UPF is one of the categories in the NOVA classification, which was introduced in 2009 by Prof. Carlos Monteiro from the University of Sao Paulo, Brazil. This category includes industrial food products that contain many additives.
The paper, which draws on recent studies, scientific reviews, and meta-analyses, provides additional evidence regarding the association between UPF consumption and increased risk of a number of major health problems.

The second paper in The Lancet series emphasizes the need for global policies to regulate UPF, while the third paper calls for the mobilization of a public health response to the increasing consumption of UPF in the world’s diet.
In this study, the researchers used a UPF definition based on the NOVA classification system. UPF is included in NOVA Group 4, which is “a formulation of various ingredients that are mostly only used industrially, and are usually made through a series of industrial techniques and processes.”
Common examples of ultra processed food include:
“The increasing consumption of ultra-processed foods has changed global eating patterns, replacing fresh and minimally processed foods,” said Carlos A. Monteiro, MD, professor of nutrition and public health from the University of São Paulo, Brazil, and lead author of the study, in a press release, quoted from Medical News Today.
“This change is driven by large global corporations that make huge profits from ultra-processed products, supported by massive marketing and political lobbying to hinder public health policies that support healthy eating patterns,” Monteiro added.

In their paper, the researchers also reviewed 104 long-term studies and found that 92 of them showed an association between UPF consumption and an increased risk of a total of 12 conditions and the following health outcomes:

Many people want to reduce their consumption of ultra-processed foods (UPF), but often feel stressed about having to avoid too many things at once. According to nutritionist, Monique Richard, MS, RDN, LDN, the first step is not about forbidding yourself, but rather understanding your personal condition.
Richard emphasizes the importance of assessing access, capability and awareness before making changes. He reminded that everyone has a different background, with their own limitations and challenges.
“As a nutritionist, my job is to meet clients where they are now, not at an ideal version of themselves or what society thinks they should do. We help translate scientific evidence into simple habits that can be done every day, and can change the course of health and improve the quality of life,” he said.

One of the main principles is ‘add first, then subtract’. Instead of immediately eliminating UPF, try adding more nutrient-dense foods. A serving of whole fruit, a handful of nuts, beans, or a small amount of vegetables at each meal will slowly replace ultra-processed foods naturally.
Richard suggests replacing food choices with healthier, but still practical, options. If a product is full of sugar, starch, oil, emulsifier, or stabilizer, it is likely UPF. Look for slightly better alternatives, such as water with added sliced ​​fruit or herbs as a substitute for sweet drinks, or lemon/lime powder as a flavor infuser without sugar.
For protein sources, choose ones that are minimally processed, such as rotisserie chicken, beans, yogurt, or tofu. Baked or grilled dishes are also better than those coated in flour or fried.
Richard also suggests cooking often at home and that it doesn’t need to be complicated. Even one home-cooked meal a day can provide benefits. Research also shows that the habit of cooking and eating together as a family has a long-term positive impact, beyond just nutritional intake.
“Research shows the many long-term benefits of family cooking and eating habits that go beyond just the nutritional intake of the moment. Use simple ingredients like vegetables, beans, eggs, whole grains, herbs, and seasonings. Build your meals from whole food ingredients, not a list of ingredients that don’t resemble real food,” he continues.

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