Gut-wrenching: Your favourite snack may pack harmful punch

NEW DELHI: A higher intake of ultra-processed food is associated with a slightly higher mortality, driven by reasons other than cardiovascular diseases.
This was found in a 30-year study published in the British Medical Journal (BMJ) recently.

“We have reasons and empirical evidence to believe that indulging in a diet rich in such products may lead to a shortened lifespan,” city-based doctors said.
Dr Pankaj Verma, senior consultant for internal medicine at Narayana Hospital, said: “While occasional indulgence in ultra-processed foods may not significantly impact overall health, habitual and excessive consumption can adversely affect it. It is difficult to specify a daily threshold for acceptable ultra-processed food consumption. However, as per ICMR dietary guidelines, we advise limiting their intake and prioritizing whole, unprocessed or minimally processed foods. We emphasise a diverse array of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins and healthy fats while minimising the consumption of unhealthy fats, sugars and salt. Healthy dietary habits are paramount to disease prevention and well-being.”
Ultra-processed foods include pre-prepared meals, sausages, nuggets, sweets, biscuits, pastries, buns, cakes and chips, among others. "As these foods are high in sugars and saturated fats, the intake will increase the incidence of heart disease, diabetes and obesity. One needs to minimise the intake of such foods and additionally include a lot of whole foods like whole grains, legumes, fruits, and vegetables," Dr Ritika Samaddar, chief dietician at Max Hospital Saket, said. She added that among ultra-processed foods, meat/poultry/seafood-based ready-to-eat products were identified as particularly concerning.
Discussing its harmful impact, Dr Ajay Agarwal, director of internal medicine at Fortis Hospital in Noida, stated: "There is convincing evidence that higher intake of ultra-processed food is associated with about a 50% increased risk of cardiovascular disease-related deaths, a 48-53% higher risk of anxiety and common mental disorders, and a 12% greater risk of Type 2 diabetes."
He added that a person needs to avoid ultra-processed foods as much as possible.
"In day-to-day life, not all can be avoided, but their intake should be minimised," Dr Piyush Ranjan, senior consultant and vice-chairman in the department of gastroenterology at Sir Ganga Ram Hospital. He added that overall, a balanced diet is important.
Echoing similar views, Neelima Bisht, chief of clinical nutrition and dietetics at Paras Health, said: "Eating a balanced diet rich in whole foods is more beneficial for long-term health than fixating solely on avoiding ultra-processed foods.”