This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
Ultra-processed foods are a major part of the Canadian diet, meaning many people are consuming additives that do anything from extending shelf-life to altering appearances of certain products. Public health experts have often warned people about the possible dangers that are associated with consuming these foods, like developing type 2 diabetes, risking obesity and even raising your chances of a premature death.
Colorectal cancer is one of those health complications that has mysteriously seen a rise in cases amongst younger patients. While it was once believed to be a problem for people above age 60, there are increasingly more younger people — sometimes even teenagers — receiving diagnoses. One recent high-profile case includes Dawson’s Creek star James Van Der Beek, who announced his own diagnosis at age 47 last November.
Research has shown one of the culprits of rising colorectal cancer cases might be processed meats — and cutting these products from your diet may drastically reduce your risk. The next time you head out to the grocery store, it might be best to avoid meat products that are preserved by curing, salting or smoking, as well as those that may include chemical preservatives like sodium nitrite and sodium nitrate.
These products may include hot dogs, sausages, pepperoni, frozen meatballs, chicken nuggets, bacon and deli meat. In 2015, the World Health Organization’s (WHO) International Agency for Research on Cancer classified processed meat products like these as a Group 1 carcinogen, EatingWell reported Tuesday. It’s the same category that includes tobacco smoking and asbestos.
“About 50 grams of processed meat (eaten daily) could increase the risk of colorectal cancer by about 18 per cent,” Dr. Pashtoon Kasi, a gastrointestinal cancer specialist in California, told EatingWell, referencing that research from the WHO. That amount of processed meat, for context, is equal to a few slices of bacon, a few slices of deli meat or one hot dog.
Medical oncologist Dr. Najeeb Al Hallak also explained to the outlet that meats cured using sodium nitrite or sodium nitrate — preservatives and colour additives that give products like hot dogs their pink hue — are of top concern, in his opinion. He shared that during the digestion process, both sodium nitrate and sodium nitrate can form N-nitroso compounds, which are “potent carcinogens.”
Ultra-processed food’s link to heart disease, stroke
One study published in February suggested nearly one in four heart disease and stroke deaths are linked to consuming ultra-processed foods. “More than one-third of all cardiovascular events — or 38 per cent — were associated with ultra-processed food consumption in 2019,” Virginie Hamel a dietitian and PhD candidate at the Université de Montréal who worked on this study, previously told Yahoo Canada.
Out of those 38 per cent of events, there were more than 96,000 cases of heart disease and stroke, 55 per cent of which were men. There were also more than 17,400 deaths, where 52 per cent were men. The study also found Canadians over age 20 have diets where these products make up more than 43 per cent of their total daily energy intake.
What are some of the worst ultra-processed foods?
It’s not just ultra-processed meat products like hot dogs, luncheon meat and bacon that could raise your risk of health issues. Even smoked salmon and lox are technically processed meats, despite being touted for their health benefits. Hamel added that “according to the most-recent representative data from 2015 in Canada, one of the most ultra-processed foods is commercial bread.”
However, she said some of the other more common ultra-processed foods Canadians consume include chips, frozen meals, cakes, cookies, pies and soft drinks. Other ultra-processed foods may include:
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Sweetened breakfast cereals and oatmeals
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Reconstituted meat products like hot dogs and fish sticks
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Powdered and packaged soups
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Candy
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Protein bars and shakes
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Boxed pasta products
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Ice cream and sweetened yogurt
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Margarine and spreads like cream cheese
What are ultra-processed foods?
According to Hamel, processed foods are products that might include sugar, salt or oil before they’re packaged for sale. This is done to increase a product’s preservation, but typically no other additives are included and the processing is more simple. On the other hand, ultra-processed foods have “many processing steps” — like extrusion, moulding and milling — as well as “additives we may never have in the kitchen,” she explained.
When it comes to ultra-processed foods, Hamel said the goal of the products is for shoppers to have something “practical, durable, convenient and appealing,” but they’re “highly-manipulated.” Ultra-processed foods are also high in sugar, salt and fat, while typically being poor quality and lacking in nutrients. In turn, that can promote weight gain because they don’t make you feel as full.
Why are additives used in ultra-processed foods?
Additives have various purposes when it comes to ultra-processed foods. These might include:
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Preservatives to resist mold and bacteria
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Emulsifiers to prevent ingredients from separating
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Artificial colours and dyes
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Fragrance and flavour enhancers
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Agents focusing on anti-foaming, bulking, bleaching gelling and glazing
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Added or altered sugar, salts and fats for appearance
It’s typical to combine the same additives over and over again in certain products because they have complementary properties. Moreover, people often eat foods together, creating unique groups of additives that might create a problematic cluster they’re regularly consuming.
How can I eat less ultra-processed foods?
Hamel noted grocery stores are typically laid out in similar fashions. She suggested shoppers start by going around the store and beginning with sections that hold vegetables, fruits and other fresh foods. If you choose to go through the aisles of processed products, she said it’s a good idea to have a goal in mind.
“If you really know exactly what you want, that’s a good thing. But you can get lost easily,” Hamel said, adding she understands it’s not easy for everyone to have time to cook proper meals. In those cases, she suggested people seek out ready-to-eat food products that aren’t necessarily ultra-processed. Otherwise, she reminded people that you don’t have to cook daily and can instead meal-prep for your week.
But for people who might choose to venture down every aisle stocked full of ultra-processed products, she advised checking the ingredients list to ensure you buy better foods. “If there’s a list of many ingredients that we cannot pronounce and we do not have in our kitchen, … this is an indicator that it’s maybe ultra-processed and maybe not a good idea to put in our groceries,” she said.
“We always like to put the weight on people to do better but it’s hard to do better in the context we are in right now.”
Should I be concerned about eating ultra-processed foods?
It’s best to always consider the context if you’re worried about the impact certain foods have on your health. For instance, there are multiple other factors that play a role too, including exercise, smoking and other lifestyle choices or medical history.
For instance, having a hot dog at a summer barbecue or a weekend brunch with bacon as your protein every few weeks won’t necessarily drive you directly to an oncologist — especially if you’re an otherwise healthy person. However, combining daily consumption of products like sandwiches made with deli ham with low movement and smoking may raise your risk significantly.
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