Harvard Study Reveals Not All Ultra-Processed Foods Equally Harmful to Heart Health
New research suggests some ultra-processed foods may be less detrimental to cardiovascular health than previously thought. Experts discuss eight UPFs that could be part of a balanced diet.
Ultra-processed foods (UPFs) constitute a significant 57% of British diets, according to recent data. These products, defined as foods altered through industrial methods, have long been associated with various health risks. However, a new Harvard University study suggests that not all UPFs are equally detrimental to cardiovascular health.
Sam Rice, a nutritionist, explains, "There is a huge range of foods that sit somewhere on the UPF spectrum." Many seemingly healthy options, such as yogurts and cereals, often contain additives to enhance flavor or extend shelf life.
While UPFs have been linked to increased cancer incidence, heart disease, and obesity, the Harvard study indicates that some may be less harmful to the cardiovascular system than others. Dr. Federica Amati, chief nutritionist at health company Zoe, notes, "There are some foods that are considered ultra-processed that can make up a part of your daily diet" without necessarily increasing the risk of heart attacks or strokes.
Here are eight UPFs that may be less concerning for heart health:
Baked beans: High in fiber and protein, they offer nutritional benefits despite being processed. Choose versions with fewer additives.
Tomato-based pasta sauces: Rich in antioxidants and vitamins, but opt for brands with less added sugar and salt.
Peanut butter: A good source of protein and healthy fats, especially when choosing varieties with minimal added oils.
Wholegrain cereals: Provide fiber and added vitamins, but watch sugar content.
Fruit yogurt: Fermented varieties like Greek yogurt may offer cardiovascular benefits, but be mindful of added sugars.
Wholemeal bread: A accessible source of fiber and vitamins, even with some additives.
Popcorn: A low-calorie, high-fiber snack associated with lower cardiovascular risk.
Soups: Can provide vegetables and nutrients, but be cautious of added salt.
Experts emphasize the importance of moderation and choosing versions with fewer additives. Rice advises, "Shop-bought wholegrain cereals can be healthy, containing lots of gut-friendly fiber and added vitamins and minerals. Just watch the sugar content, which should ideally be below 5g per 100g."
It's crucial to note that while these UPFs may be less harmful, they should still be consumed as part of a balanced diet. The Harvard study found that consuming large amounts of any type of UPF was still associated with cardiovascular disease risk.
"If that's a good way for you to get extra veggies then you probably still shouldn't have them every day, but it could be an occasional option."
As research continues, it's clear that not all UPFs are created equal. By making informed choices and practicing moderation, consumers can navigate the complex landscape of processed foods while maintaining heart health.
