Ultra-processed foods are ubiquitous, offering affordability and convenience that make them a staple in many diets. Despite their widespread availability, emerging research highlights a troubling connection between high consumption of these low-nutrient, manufactured products and various health issues, including osteoporosis.
In this article, we delve into the latest studies that associate diets rich in ultra-processed foods with increased inflammation and a heightened risk of chronic diseases. Additionally, we explore a comprehensive review of 13 studies that reveal a significant link between inflammatory eating patterns and bone loss, shedding light on the long-term consequences of these dietary choices.
Ultra-Processed Foods
Ultra-processed foods are food items that have been industrially prepared and packaged, usually for immediate consumption or with minimal preparation. They include packaged snacks, sugary drinks, instant noodles, pre-packaged pastries, and TV dinners.
Foods made this way usually contain emulsifiers, microparticles (such as titanium dioxide), thickeners, stabilizers, preservatives, artificial or natural flavors, and artificial colors. They almost invariably have been exposed to microplastics through the industrial process that created them, and from the plastic packaging in which they are shipped and sold.1
Additionally, ultra-processed foods are most often high in salt, sugar, and fats– all compounds already over-represented in typical Western diets. On top of these unhealthy excesses, they also typically contain little to no fiber or other essential nutrients.
These foods provide little nutritional value but are inexpensive and convenient, making them highly tempting. This may explain why they are so prevalent in the Western diet.
A systematic review of worldwide consumption of ultra-processed foods found that across high-income countries, the share of dietary energy derived from ultra-processed foods ranges from 42% to 58%.2
Synopsis
Ultra-processed foods are items that have been industrially prepared and packaged, such as snacks, sugary drinks, and ready-to-eat meals. They are high in salt, sugar, and fats and contain few useful nutrients. Ultra-processed food consumption is very high in wealthy Western countries, accounting for as much as 58% of the energy consumed.
Studies Link Ultra-Processed Foods To Inflammation
A review published January 2024 analyzed prior studies on the health impacts of diets high in ultra-processed foods. The researchers included 45 unique pooled analyses in their review.
These studies together included 9,888,373 participants, a truly massive collection of data. Across these studies, higher consumption of ultra-processed food was linked to an increased risk of adverse health outcomes. Participants who consumed the most ultra-processed food were at higher risk of cardiometabolic conditions, mental health issues, and death.1
The reviewed studies compared exposure to ultra-processed foods using different methods. Some studies used higher versus lower consumption, some used additional servings per day, and others used 10% increments to measure and compare consumption. Regardless of the measurement method, ultra-processed food consumption was consistently associated with a higher risk of adverse health outcomes.1
Other conditions associated with ultra-processed foods included all-cause mortality, heart disease-related mortality, adverse sleep-related outcomes, wheezing, obesity, and type 2 diabetes.
The studies considered in this analysis were all observational, so they did not examine mechanisms or draw decisive conclusions about causation. However, other studies have linked ultra-processed food consumption with chronic low-grade inflammation. One mechanism behind this effect may be the displacement of fiber from the diet.3
The microbes in the gut need fiber to produce short-chain fatty acids. These fatty acid chains help to maintain the integrity of the intestinal barrier and regulate immune responses by curbing inflammation. They also support the production of T cells, which are immune cells that eliminate pathogens throughout the body.3
Synopsis
A review of 45 studies including 9,888,373 participants consistently linked consumption of ultra-processed foods and a higher risk of adverse health outcomes. These foods may be causing chronic low-grade inflammation because they displace foods containing fiber. Fiber is essential for reducing inflammation and supporting the immune system.
Dietary Inflammatory Index And Bone Health
A meta-analysis published in the Journal of Diabetes and Metabolic Disorders linked inflammatory diets and poor bone health.
The systematic review analyzed 13 studies including five cohorts, five cross-sectional, and three case-control studies, altogether including 211,938 participants. The review considered studies that examined the relationship between participants' Dietary Inflammatory Index (DII) score and bone mineral density (BMD) or fracture.4
The dietary inflammatory index (DII) is a scoring system that determines the potential inflammatory status of an individual’s diet based on the pro-and anti-inflammatory effects of the foods and nutrients in their diet.
The author's statement of results speaks for itself.
“The results of our study revealed that DII was associated with bone health outcomes (fracture and BMD). The risk of fracture was significantly higher in individuals who had the most pro-inflammatory diet (highest DII score) in comparison with those with an anti-inflammatory diet (lowest DII score). Moreover, the mean of BMD in subjects in the highest DII category was significantly lower than those in the lowest DII category. Dietary intake is one of the main environmental determinants of the inflammatory status of the body… Our findings showed that a high score of DII can have devastating effects on bone health. “4
The studies we reviewed first noted the inflammatory effect of ultra-processed foods. This meta-analysis found links between inflammation and bone loss or fracture risk. These studies make clear how harmful ultra-processed foods are for your bones and entire body, raising the risk of osteoporosis, fracture, and numerous other health conditions.
Synopsis
A systematic review of 13 studies involving 211,938 participants found a link between participants' dietary inflammatory index, bone mineral density, and fracture risk. The researchers concluded that inflammatory diets (like those high in ultra-processed foods) can have devastating effects on bone health.
What This Means To You
Ultra-processed foods pose a serious threat to your bones and your health. Don't let these nutritionally vacuous temptations displace foods that nourish your body and bones.
The Save Institute created Bone Appétit to provide you with irresistible bone-building, pH-balanced, and 100% alkalizing dishes that you can easily prepare in your home kitchen. These recipes are full of color, flavor, freshness, and life. Bone Appétit also includes a meal planner to help you succeed in transforming your diet, one meal at a time.
Eating your way to stronger bones isn't just effective, it's delicious. Embrace a natural path to reversing and preventing osteoporosis that starts right on your plate.
References
1 https://www.bmj.com/content/384/bmj-2023-077310
2 https://pubmed.ncbi.nlm.nih.gov/34444936/
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I usually make a smoothie at least once a week. Can you recommend a protein powder that does not have stevia, monk fruit etc.
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Hi everyone and a happy new year. Yes, eating ultra processed foods are bad for you. I eat fresh veg and fruit everyday and had massive inflammation – it was what I call a silent assassin – H. Pylori.
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Happy New Year to you too, Maggie! Thanks for sharing your story. I hope you were able to tackle the H. Pylori and that now you’re feeling much better!
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Is protein powder ultra processed?
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Because protein powder typically contains isolated protein concentrates and ingredients (such as sweeteners, emulsifiers, thickeners, etc.), it is generally considered an ultra-processed food. So if you would like to supplement your protein intake with protein powder, choose one with minimal added ingredients and a high-quality protein source. Use it in moderation and not as a replacement of whole food protein sources.
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