Health News Update: Inflammation & Ultra-Processed Foods (UPFs)
Hello again:
This article is very important and straightforward, plus it is a really great summary of what low-grade chronic inflammation is all about and how harmful it is…and considering that in the U.S., more than 60% of daily calories by all ages and genders are from UPFs, it is an important and timely topic…so let’s get right into it.
“Low-grade inflammation alters the homeostasis of the organism and favors the onset of many chronic diseases. The global growth in the prevalence of noncommunicable diseases in recent years has been accompanied by an increase in the consumption of ultra-processed foods (UPF). Known to be hyperpalatable, economic and ready-to-eat, increased consumption of UPF has already been recognized as a risk factor for several chronic diseases. Current evidence highlights the adverse health effects of UPF characteristics, not only due to the nutrients provided by a diet rich in UPF, but also due to the non-nutritive components present in UPF and the effect they may have on gut health. This review aims to summarize the available evidence on the possible relationship between excessive UPF consumption and modulation of low-grade inflammation, as potential promoters of chronic disease.
Inflammation is an immunosurveillance response essential for host defense, which serves to repair damaged tissues and eliminate toxic agents [1]. However, when this response becomes chronic, it results in the presence of immune system cells for an increasing period of time. This state of low-grade inflammation can lead to dysmetabolic conditions that disrupt homeostasis, favoring the development of a wide range of noncommunicable diseases such as cancer, diabetes and cardiovascular diseases [2].
Among the environmental and lifestyle factors that can promote or intensify inflammation, increasing scientific evidence supports the role of diet. Potential nutritional compounds influencing inflammation processes include macro- and micronutrients, bioactive molecules such as polyphenols and specific food components [19]. Overall, plant-based dietary patterns with a high consumption of vegetables, fruits and whole grains, a moderate consumption of legumes and fish and a low consumption of red meat have been associated with a greater anti-inflammatory potential (Figure 1). These include several traditional healthy diets, such as the Mediterranean or the Nordic diet, which are usually based on minimally processed or unprocessed foods [20,21]. A meta-analysis that evaluated a total of 2300 subjects from 17 clinical trials showed that greater adherence to the Mediterranean diet was associated with lower levels of inflammatory biomarkers, particularly CRP and interleukin-6 (IL-6) [22]. These findings were confirmed in a recent meta-analysis assessing the effect of multiple dietary patterns on inflammatory biomarkers [23].”
https://pmc.ncbi.nlm.nih.gov/articles/PMC10058108/
Bottom Line:
Now it becomes more obvious why I am always saying inflammation will cause, perpetuate, and/or aggravate chronic illness of ALL types, and please note that this includes aging. It also becomes apparent as to why a plant-based, whole-food, minimally processed food plan is the best way to go. I urge you to read or review this paper and it will hopefully raise your motivation to fully dedicate yourself, and those you care about, to consume an optimal dietary lifestyle. What you eat will determine to a large extent on how long you live a healthy life (healthspan) as well as how long you live. In the article, there are several good charts (Figure 1 & 2) and information on what UPFs are and the chemicals and toxins in them, so check Section 3 & 4 when you get a chance. It is this kind of information that helps us make informed decisions that can dramatically improve our health and lower our risk for diseases (prevention) as well as promote recovery and resilience if we do become ill. Please, avoid UPFs for your health’s sake and eat foods that love you back!
