PublicationJune 11, 2019· 3 min read

Processed Foods Lead to Cancer

French studies: every 10% of ultra-processed food in the diet raises the risk of early death by 14% and cancer incidence by 12%.

Endocrinology

Processed foods lead to cancer and early death

Fighting weight gain and obesity is a common and costly public health problem that leads to an increased risk of cardiovascular disease, type 2 diabetes, and cancer.

According to the latest data, 18.5% of American children and nearly 40% of adults suffer from obesity. This is a significant increase compared with 1999/2000 figures, when just under 14% of children and 30.5% of adults were affected. Studies have linked the increase in waist circumference to processed foods, sugary drinks, and a high-carbohydrate diet.

Dietary changes drive the obesity epidemic

Over the past 200 years, sugar consumption has risen from 2 to 152 pounds per year. Although Americans are advised to get only 10% of their calories from sugar, the average intake is 42.5 teaspoons per day, while the recommended limit is about 13.

Sugary drinks and fruit juices are particularly harmful: each daily serving raises a child's risk of developing obesity by 60%. A refined high-carbohydrate diet increases the risk of lung cancer by as much as 49%.

Between 1970 and 2009, daily calorie intake grew by an average of 425, or 20%. This growth is largely driven by increased consumption of sugar and processed foods.

When ultra-processed food becomes the norm

Ultra-processed products at the far end of the "significantly altered" spectrum make up 60% of the American diet. The developed world as a whole consumes significant amounts of processed foods. It has been estimated that 40% of healthcare spending in America is attributable to diseases directly linked to excessive sugar consumption.

Defining ultra-processed food

As a rule, ultra-processed foods can be identified as products that meet one or more of the following conditions:

Ingredients that are not traditionally used in cooking.

Unnaturally high amounts of sugar, salt, processed industrial oils, and harmful fats.

Artificial flavorings, colorings, sweeteners, and other additives.

Technological modifications: carbonation, fortification, bulking, emulsifiers, humectants.

Preservatives and chemicals that give an unnaturally long shelf life.

Genetically modified ingredients.

Processed foods linked to early death

A recent study of more than 44,000 people followed over seven years warns that ultra-processed foods increase the risk of early death. The French team found that for every 10% increase in the share of such products in the diet, the risk of death rose by 14%.

Another French study of 105,000 participants showed that a 10% increase in ultra-processed food intake raised the cancer incidence rate by 12%. The risk of developing breast cancer rose by 11% for every 10% increase in ultra-processed food intake.

What to do

Focus on raw, fresh foods and avoid processed ones.

Strictly limit carbohydrates from refined sugar, fructose, and processed grains.

Increase your intake of healthy fats.

Eat unlimited amounts of non-starchy vegetables.

Limit protein to less than 0.5 grams per pound of lean body mass.

Replace sugary drinks and other sweetened beverages with clean filtered water.

When shopping, walk the perimeter of the store — that's where most whole foods are located.

Processed Foods Lead to Cancer