Ultra-transformed foods can increase the risk of early death: here is what to eat instead

Ultra-transformed foods This could cause greater damage than we think – cut our lives little by little. A new international study, including data from the United States and England, revealed that each 10% increase in the consumption of ultra-transformed food such as bread, cakes and cookies increases the risk of dying before the age of 75 by 3%. The culprits are not only the high quantities of salt, sugar and fat, but also hidden – additives, sweeteners and aromas.
Research published in the American Journal of Preventive Medicine revealed that 1 of all the premature deaths that occur in certain countries are due to the harmful effects of ultra-tail.
Examination of data on diets and the mortality of 8 countries indicates that 124,107 early deaths in the United States per year and 17,781 deaths each year in England are due to these very unhealthy foods.

The study authors revealed that the more ultra-transformed food people ate, the higher their risk of death, on the basis of US, Australia, Brazil, Colombia and Mexico and Mexico
In Colombia, Brazil and Chile, ultra-trans food is linked to 4%, 5% and 6% of premature deaths, respectively. In comparison, figures are much higher in Canada (10.9%), the United States (13.7%) and England (13.8%), the highest rates among the eight countries studied.

“Premature deaths attributable to the consumption of ultra -approved foods increase considerably according to their share of the total energy supply of individuals. A large quantity of the UPF contribution can considerably affect health,” concluded the researchers.
Research mentions that nations with a large amount of total energy consumption from ultra-transformed foods attend higher mortality rates.
Artificial ingredients such as colors, flavors, sweeteners and emulsifiers are increasing the negative effects of ultra -approved foods which are already unhealthy due to the presence of high quantities of sodium, trans and sugar fats.
“The UPFS affects health beyond the individual impact of the high content of critical nutrients – sodium, trans and sugar fat – due to changes in food during industrial transformation and the use of artificial ingredients, including coloring, artificial flavors and sweeteners, emulsifiers and many other additives and aid to transformation, death of health.

Packed snacks such as candy bars, fruit rolls and sweet granola bars are loaded with sugar and additives. Fresh fruits such as apples, bananas, oranges and berries are rich in natural vitamins, fiber and antioxidants. They naturally satisfy your desires and support better digestion, heart health and immunity.

2. Homemade food instead of meals ready to eat

Meals ready to eat frozen can be practical, but very unhealthy. Packed of preservatives, unhealthy fats and excess sodium, they should not be consumed daily. Preparing fast -made homemade dishes such as salads, stir -fry, toasted vegetables or soups using fresh ingredients reduced not only your consumption of chemicals, but also gives you total control over what goes in your food. Even basic meals can be healthier and tastier when made fresh.

3. Whole grains instead of refined grains

White bread, pasta and instant noodles are examples of refined grains that lose most of their natural nutrients during treatment. Whole grains such as brown rice, oats, quinoa and whole wheat bread keep fibers, B vitamins and minerals. They help maintain stable blood sugar, promote longer satiety and reduce the risk of heart disease.

4. Walnuts and seeds instead of transformed shavings

Instead of reaching shavings, Bretzels or transformed crackers, opt for a handful of almonds, nuts, chia seeds or pumpkin seeds. Nuts and seeds are filled with healthy fats, proteins, fibers and significant nutrients such as magnesium and zinc. They support brain function, heart health and keep hunger under control between meals.

5. Natural yogurt instead of flavored soaps

Many flavored yogurts purchased in store contain as much sugar as desserts. Choose Nature Greek yogurt or unwelling natural yogurt. You can suffocate it naturally with honey, maple syrup or fresh fruit. Natural yogurt is a great source of probiotics, calcium and protein, helping digestion, bone strength and the support of the immune system.