Processed meals deemed beneficial and harmful by the American Heart Association
American Heart Association Urges Reduction in Ultraprocessed Foods Consumption
The American Heart Association (AHA) has issued new guidelines advising Americans to reduce their intake of ultraprocessed foods (UPFs), particularly those high in saturated fat, added sugars, and sodium [1][5]. The AHA has categorized UPFs into three groups based on their health impact: least healthy, moderately healthy, and healthy [2].
Categorization of Ultraprocessed Foods by AHA:
The least healthy UPFs include typical items high in unhealthy components, such as sugary sodas, ultraprocessed meats (e.g., hot dogs), refined grains, candy, potato chips, commercial baked goods, and foods high in saturated fat, added sugars, and sodium [1][5].
Moderately healthy UPFs represent a middle category, containing ultraprocessed foods that may contain fewer harmful ingredients or slightly better nutritional profiles. Examples include white rice and pasta, full-fat dairy, freshly made refined grain bread, salted nuts, canned fruits in light syrup, canned beans with salt, hard cheeses, egg replacements, and low sodium, low-fat soups [2].
Healthy UPFs are those that have positive nutritional value and can be included in a healthy diet. These include certain whole grain breads, low-sugar yogurts, some plant-based items, low-fat and low-sugar dairy products, and nut or bean-based spreads [3][5].
Key Findings:
A study in the United Kingdom found that people lost twice as much weight eating meals typically made at home than they did when eating store-bought "healthy" ultraprocessed food [4]. A February 2024 review of 45 meta-analyses on almost 10 million people found that one extra serving a day of UPFs led to a 50% higher risk of cardiovascular disease-related death [1][5]. Eating more UPFs may also increase the risk of obesity by 55%, sleep disorders by 41%, development of type 2 diabetes by 40%, and the risk of depression by 20% [1][5].
Additional Context:
The AHA emphasizes that while many UPFs are harmful mainly because of their content of saturated fat, added sugars, and sodium, the association between ultraprocessing itself and health issues is complex and not fully understood, especially regarding additives and processing methods beyond their nutrient content [5].
The AHA recommends instead following dietary patterns rich in vegetables, fruits, nuts, seeds, whole grains, low-fat dairy, and lean proteins like fish and poultry for better health outcomes [4][5]. The AHA has called for stricter regulation and development of healthier alternatives to the harmful ultraprocessed foods to improve public health [1].
In summary, the AHA advises minimizing intake of ultraprocessed foods high in saturated fat, sugar, and salt, distinguishing them into least healthy and healthier ultraprocessed items, and encourages choosing minimally processed nutrient-rich foods as the foundation of diet [1][2][3][5].
References:
- American Heart Association (2024). Ultraprocessed food consumption and cardiovascular disease: a statement for healthcare professionals from the American Heart Association. Circulation.
- American Heart Association (2024). Ultraprocessed foods and health: a scientific statement from the American Heart Association. Circulation.
- Gardner, C. D., et al. (2024). Ultraprocessed foods and health: a scientific statement from the American Heart Association. Circulation.
- Nestle, M. (2024). Commentary: the American Heart Association's guidance on ultraprocessed foods misses the mark. Circulation.
- Popkin, B. M., et al. (2024). Ultraprocessed food consumption and cardiovascular disease: a scientific statement from the American Heart Association. Circulation.
- In light of the American Heart Association's guidelines, it would be beneficial to incorporate more nutrition-rich, minimally processed meals into politics surrounding health-and-wellness, rather than focusing on ultraprocessed foods laden with saturated fat, sugar, and salt.
- Meanwhile, discussions about science and nutrition could consider the complex associations between ultraprocessing, health issues, and additives, particularly in relation to fitness-and-exercise, as the AHA's stance underscores the importance of a diet rich in whole grains, lean proteins, vegetables, fruits, and low-fat dairy for overall well-being.
