Drinking tea daily linked to longer life
Eating a lot of ultraprocessed foods significantly increases men’s risk of colorectal cancer and can lead to heart disease and early death in both men and women, according to two new, large-scale studies of people in the United States and Italy published Wednesday in British medical journal The BMJ.
Ultraprocessed foods include prepackaged soups, sauces, frozen pizza, ready-to-eat meals and pleasure foods such as hot dogs, sausages, french fries, sodas, store-bought cookies, cakes, candies, doughnuts, ice cream and many more.
“Literally hundreds of studies link ultra-processed foods to obesity, cancer, cardiovascular disease, and overall mortality,” said Marion Nestle, the Paulette Goddard professor emerita of nutrition, food studies and public health at New York University and author of numerous books on food politics and marketing, including 2015’s “Soda Politics: Taking on Big Soda (and Winning).”
“These two studies continue the consistency: Ultraprocessed foods are unambiguously associated with an increased risk for chronic disease,” said Nestle, who was not involved in either study.
A link to cancer
The U.S.-based study examined the diets of over 200,000 men and women for up to 28 years and found a link between ultraprocessed foods and colorectal cancer — the third most diagnosed cancer in the U.S. — in men, but not women.
Processed and ultraprocessed meats, such as ham, bacon, salami, hotdogs, beef jerky and corned beef, have long been associated with a higher risk of bowel cancer in both men and women, according to the World Health Organization, American Cancer Society and the American Institute for Cancer Research.
The new study, however, found that all types of ultraprocessed foods played a role to some degree.
“We found that men in the highest quintile of ultraprocessed food consumption, compared those in the lowest quintile, had a 29% higher risk of developing colorectal cancer,” said co-senior author Fang Fang Zhang, a cancer epidemiologist and chair of the division of nutrition epidemiology and data science at the Friedman School of Nutrition Science and Policy at Tufts University in Boston.
That association remained even after researchers took into account a person’s body mass index or dietary quality.
Why didn’t the new study find the same risk for colorectal cancer in women?
“Reasons for such a sex difference are still unknown, but may involve the different roles that obesity, sex hormones, and metabolic hormones play in men versus women,” Zhang said.
“Alternatively, women may have chosen ‘healthier’ ultraprocessed foods,” said Dr. Robin Mendelsohn, a gastroenterologist at Memorial Sloan-Kettering Cancer Center in New York City, who was not involved in the study.
The study did find that eating a “higher consumption of ultraprocessed dairy foods — such as yogurt — was associated with a lower risk of colorectal cancer in women,” Zhang said. “Some ultraprocessed foods are healthier, such as whole-grain foods that contain little or no added sugars, and yogurt and dairy foods.”
Women did have a higher risk for colorectal cancer if they consumed more ready-to-eat-or-heat dishes such as pizza, she said. However, men were more likely to have a higher risk of bowel cancer if they ate a lot of meat, poultry, or seafood-based ready-to-eat products and sugar-sweetened beverages, Zhang said.
“Americans consume a large percentage of their daily calories from ultraprocessed foods — 58% in adults and 67% in children,” she added. “We should consider substituting the ultraprocessed foods with unprocessed or minimally processed foods in our diet for cancer prevention and prevention of obesity and cardiovascular diseases.”
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3 ways to soothe your sunburn when it starts to peel
Dreamstime/TNS
DEAR MAYO CLINIC: As a woman in my 40s, I've experienced a wide variety of diet fads come and go. One week I read it’s bad to eat carbs. The next week, it’s full-fat dairy products. I’ve seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact?
ANSWER: Among the sea of information about nutrition is a tide of inaccuracies. It can seem challenging to know what is good for you.
Here are 10 nutrition myths debunked:
Dreamstime/TNS
DEAR MAYO CLINIC: As a woman in my 40s, I've experienced a wide variety of diet fads come and go. One week I read it’s bad to eat carbs. The next week, it’s full-fat dairy products. I’ve seen articles that say I should only eat between certain hours of the day. There is a lot of contradictory information. How do I distinguish between nutrition myth and fact?
ANSWER: Among the sea of information about nutrition is a tide of inaccuracies. It can seem challenging to know what is good for you.
Here are 10 nutrition myths debunked:
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3 ways to soothe your sunburn when it starts to peel
It may take some planning and time in the kitchen, but eating healthy on a budget is possible.
Some helpful hints include planning meals and snacks around sales and creating a shopping list. Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils, especially when there is a sale. Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.
It may take some planning and time in the kitchen, but eating healthy on a budget is possible.
Some helpful hints include planning meals and snacks around sales and creating a shopping list. Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils, especially when there is a sale. Consider purchasing frozen or canned fruits and vegetables as an alternative to fresh products. Be sure to check the ingredient list to avoid items with added sugars or salt.
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3 ways to soothe your sunburn when it starts to peel
Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten.
Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches often are added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and Nutrition Facts label to make sure you choose a healthy option.
Unless you have celiac disease or gluten intolerance, you don't need to avoid gluten.
Gluten is the protein found in wheat, barley and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. Be mindful when manufacturers remove gluten, as additional sugar, salt or refined starches often are added to make up the difference in flavor and texture. If you follow a gluten-free diet for medical reasons, check the ingredient list and Nutrition Facts label to make sure you choose a healthy option.
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3 ways to soothe your sunburn when it starts to peel
Sugar is sugar.
Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage is minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.
Sugar is sugar.
Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage is minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar in the diet.
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3 ways to soothe your sunburn when it starts to peel
The fat-free and low-fat diet trend is a thing of the past — the ’80s and ’90s to be exact. Yet, some people are still scared of fat.
This shouldn't be the case, as fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren't created equal, though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters, and avocados over those that are high in saturated and transfats, such as fatty meats and high-fat dairy products.
The fat-free and low-fat diet trend is a thing of the past — the ’80s and ’90s to be exact. Yet, some people are still scared of fat.
This shouldn't be the case, as fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren't created equal, though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters, and avocados over those that are high in saturated and transfats, such as fatty meats and high-fat dairy products.
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3 ways to soothe your sunburn when it starts to peel
The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation.
People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag, as one is likely to miss out on vital nutrients.
The low-carb diet is a fad diet that has continued to make an appearance over the years. It gives carbohydrates — fruit and whole grains included — a bad reputation.
People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy, they would be expected to have the same results. Any diet or eating program that eliminates an entire food group gets a red flag, as one is likely to miss out on vital nutrients.
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3 ways to soothe your sunburn when it starts to peel
There’s little evidence that dietary cleanses do any of the things they promise.
The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.
There’s little evidence that dietary cleanses do any of the things they promise.
The fact is you don't need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you're looking to rejuvenate your body, focus on eating more whole foods, drinking water and removing highly processed foods from your diet.
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3 ways to soothe your sunburn when it starts to peel
While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it’s about why you're eating.
It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving. Be mindful about what you eat more so than when.
While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it’s about why you're eating.
It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom or craving. Be mindful about what you eat more so than when.
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3 ways to soothe your sunburn when it starts to peel
Unfortunately, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to affect weight loss.
Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They’re also unsustainable, and any weight loss that may occur is a result of calorie restriction and will likely come back once you discontinue.
Unfortunately, no foods burn fat, make you lose weight more quickly or increase your metabolism enough to affect weight loss.
Diets that focus on single foods, like those mentioned above, are restrictive and lack nutrients the body needs. They’re also unsustainable, and any weight loss that may occur is a result of calorie restriction and will likely come back once you discontinue.
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3 ways to soothe your sunburn when it starts to peel
The 2020-2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table, though.
Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy more fresh, home-cooked meals.
The 2020-2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn't as easy as taking the salt shaker off the table, though.
Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy more fresh, home-cooked meals.
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3 ways to soothe your sunburn when it starts to peel
Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat.
In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find yourself snacking soon after.
My best advice if you want to eat healthy is to always look at the Nutrition Facts label when choosing among fat-free, low-fat and regular. Pay attention to sugar and sodium content. Choose whole foods versus processed, and make sure you are drinking enough water. If you feel you need a more specific menu, ask your health care professional for a referral to a dietitian or nutritionist. — Allyn Wergin, R.D.N., Clinical Nutrition Services, Mayo Clinic Health System, New Prague and Le Suer, Minnesota
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(Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. E-mail a question to MayoClinicQ&A@mayo.edu. For more information, visit www.mayoclinic.org.)
Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat.
In addition, fat helps with satiety — making you feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find yourself snacking soon after.
My best advice if you want to eat healthy is to always look at the Nutrition Facts label when choosing among fat-free, low-fat and regular. Pay attention to sugar and sodium content. Choose whole foods versus processed, and make sure you are drinking enough water. If you feel you need a more specific menu, ask your health care professional for a referral to a dietitian or nutritionist. — Allyn Wergin, R.D.N., Clinical Nutrition Services, Mayo Clinic Health System, New Prague and Le Suer, Minnesota
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(Mayo Clinic Q & A is an educational resource and doesn’t replace regular medical care. E-mail a question to MayoClinicQ&A@mayo.edu. For more information, visit www.mayoclinic.org.)
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How inflation pushed KFC to put chicken feet on the menu in China
Fast food value meals are quick, yummy and sometimes inexpensive. What you save at the drive-thru, however, might cost you more in health care bills if you indulge in too many of them.
Recently, Eat This, Not That analyzed these meals and found these combos will put you over the limit for calories, sodium, fat and sugar “before you’ve even finished your meal.”
“If you are eating these occasionally, and you feel good, there’s nothing to worry about,” holistic nutritionist Kristen Ciccolini told the website. “The main thing I’d be concerned with if consuming these meals regularly is the sodium content.”
For context, the 2020-2025 Dietary Guidelines for Americans recommends less than 2,300 milligrams of sodium per day; Cleveland Clinic recommends about 44 to 77 grams of fat per day, if you eat 2,000 calories; and the Mayo Clinic says between 900 and 1,300 calories of a 2,000 calorie diet — or 225-325 grams — should be from carbohydrates.
If you’re trying to eat healthier, here are seven meals you’ll likely want to avoid.
Fast food value meals are quick, yummy and sometimes inexpensive. What you save at the drive-thru, however, might cost you more in health care bills if you indulge in too many of them.
Recently, Eat This, Not That analyzed these meals and found these combos will put you over the limit for calories, sodium, fat and sugar “before you’ve even finished your meal.”
“If you are eating these occasionally, and you feel good, there’s nothing to worry about,” holistic nutritionist Kristen Ciccolini told the website. “The main thing I’d be concerned with if consuming these meals regularly is the sodium content.”
For context, the 2020-2025 Dietary Guidelines for Americans recommends less than 2,300 milligrams of sodium per day; Cleveland Clinic recommends about 44 to 77 grams of fat per day, if you eat 2,000 calories; and the Mayo Clinic says between 900 and 1,300 calories of a 2,000 calorie diet — or 225-325 grams — should be from carbohydrates.
If you’re trying to eat healthier, here are seven meals you’ll likely want to avoid.
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Diether Endlicher
“Two all-beef patties, special sauce, lettuce, cheese on a sesame seed bun” made for a good commercial but not a healthy meal.
“This meal contains artery-clogging fat from the meat and cheese, along with added sugar from the soda,” Lisa Young, a registered dietitian nutritionist, told Eat This, Not That.
Per meal
- 1,080 calories
- 45 g fat (13 g saturated fat)
- 1,325 mg sodium
- 144 g carbohydrates (7 g fiber; 65 g sugar)
- 30 g protein
AP Photo/Diether Endlicher
“Two all-beef patties, special sauce, lettuce, cheese on a sesame seed bun” made for a good commercial but not a healthy meal.
“This meal contains artery-clogging fat from the meat and cheese, along with added sugar from the soda,” Lisa Young, a registered dietitian nutritionist, told Eat This, Not That.
Per meal
- 1,080 calories
- 45 g fat (13 g saturated fat)
- 1,325 mg sodium
- 144 g carbohydrates (7 g fiber; 65 g sugar)
- 30 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Wilfredo Lee, File
On their own, wraps can be healthy. But when you pair them with curly fries and a soft drink, any benefits are negated.
“With 1,220 calories, this meal contains more than half of your calories for the day,” Young said. “And both the fries and soda provide virtually no health value.”
Per meal
- 1,220 calories
- 57 g fat (12 g saturated fat)
- 2,310 mg sodium
- 140 g carbohydrates (9 g fiber; 56 g sugar)
- 46 g protein
AP Photo/Wilfredo Lee, File
On their own, wraps can be healthy. But when you pair them with curly fries and a soft drink, any benefits are negated.
“With 1,220 calories, this meal contains more than half of your calories for the day,” Young said. “And both the fries and soda provide virtually no health value.”
Per meal
- 1,220 calories
- 57 g fat (12 g saturated fat)
- 2,310 mg sodium
- 140 g carbohydrates (9 g fiber; 56 g sugar)
- 46 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Mike Stewart, File
According to Young, this meal has too much sodium. “This meal contains over 70% of the daily value for saturated fat and more than 60% of the daily value for sodium, making you want to skip it,” she said.
Per meal
- 1,260 calories
- 57 g fat (22 g saturated fat)
- 1,685 mg sodium
- 140 g carbohydrates (7 g fiber; 63 g sugar)
- 53 g protein
AP Photo/Mike Stewart, File
According to Young, this meal has too much sodium. “This meal contains over 70% of the daily value for saturated fat and more than 60% of the daily value for sodium, making you want to skip it,” she said.
Per meal
- 1,260 calories
- 57 g fat (22 g saturated fat)
- 1,685 mg sodium
- 140 g carbohydrates (7 g fiber; 63 g sugar)
- 53 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
HAIGWOOD STUDIOS PHOTOGRAPHY/Business Wire
It’s got turkey, lettuce and tomato, but it’s no healthier than a burger meal.
This meal has 1,000 milligrams more sodium than you should consume all day.
“People with high blood pressure may want to avoid these foods,” Ciccolini said.
Per meal
- 1,380 calories
- 57 g fat (13 g saturated fat)
- 3,360 mg sodium
- 172 g carbohydrates (10 g fiber; 60 g sugar)
- 51 g protein
HAIGWOOD STUDIOS PHOTOGRAPHY/Business Wire
It’s got turkey, lettuce and tomato, but it’s no healthier than a burger meal.
This meal has 1,000 milligrams more sodium than you should consume all day.
“People with high blood pressure may want to avoid these foods,” Ciccolini said.
Per meal
- 1,380 calories
- 57 g fat (13 g saturated fat)
- 3,360 mg sodium
- 172 g carbohydrates (10 g fiber; 60 g sugar)
- 51 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Candice Choi
Ciccolini urges caution for anyone craving melted cheese over a half-pound of beef.
This one meal has more sodium, and more than enough fat and carbs, for the entire day. It also has one of the higher saturated fat contents of the value meals.
Per meal
- 1,310 calories
- 61 g fat (17 g saturated fat)
- 3,370 mg sodium
- 141 g carbohydrates
- 54 g protein
AP Photo/Candice Choi
Ciccolini urges caution for anyone craving melted cheese over a half-pound of beef.
This one meal has more sodium, and more than enough fat and carbs, for the entire day. It also has one of the higher saturated fat contents of the value meals.
Per meal
- 1,310 calories
- 61 g fat (17 g saturated fat)
- 3,370 mg sodium
- 141 g carbohydrates
- 54 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Jeff Chiu, File
The sandwich by itself is nearly 500 calories, with regular-size sides bringing it to more than 1,300.
If you want to go ahead and blow your calorie budget completely, upsize to a large. That will top your meal out at 1,790 calories.
Per meal
- 1,310 calories
- 61 g fat (17 g saturated fat)
- 3,370 mg sodium
- 141 g carbohydrates (7 g fiber; 53 g sugar)
- 54 g protein
AP Photo/Jeff Chiu, File
The sandwich by itself is nearly 500 calories, with regular-size sides bringing it to more than 1,300.
If you want to go ahead and blow your calorie budget completely, upsize to a large. That will top your meal out at 1,790 calories.
Per meal
- 1,310 calories
- 61 g fat (17 g saturated fat)
- 3,370 mg sodium
- 141 g carbohydrates (7 g fiber; 53 g sugar)
- 54 g protein
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How inflation pushed KFC to put chicken feet on the menu in China
AP Photo/Gerald Herbert, File
This combo of a beefy five-layer burrito, crunchy taco, cinnamon twists and large soda packs more carbs than some other value meals on the list.
“The smattering of lettuce on the taco doesn’t count as a veggie,” Eat This, Not That wrote.
Per meal
- 1,240 calories
- 34 g fat (11 g saturated fat)
- 1,780 mg sodium
- 212 g carbohydrates (13 g fiber; 125 g sugar)
- 27 g protein
AP Photo/Gerald Herbert, File
This combo of a beefy five-layer burrito, crunchy taco, cinnamon twists and large soda packs more carbs than some other value meals on the list.
“The smattering of lettuce on the taco doesn’t count as a veggie,” Eat This, Not That wrote.
Per meal
- 1,240 calories
- 34 g fat (11 g saturated fat)
- 1,780 mg sodium
- 212 g carbohydrates (13 g fiber; 125 g sugar)
- 27 g protein
A link to early death
The second study followed more than 22,000 people for a dozen years in the Molise region of Italy. The study, which began in March 2005, was designed to assess risk factors for cancer as well as heart and brain disease.
Analysis published in The BMJ compared the role of nutrient-poor foods — such as foods high in sugar and saturated or trans-fats — versus ultraprocessed foods in the development of chronic disease and early death. Researchers found that both types of foods independently increased the risk of an early death, especially from cardiovascular diseases.
However, when researchers compared the two types of food to see which contributed the most, they discovered that ultra-processed foods were “paramount to define the risk of mortality,” said first author Marialaura Bonaccio, an epidemiologist at the department of epidemiology and prevention at the IRCCS Neurologico Mediterraneo Neuromed of Pozzilli, Italy.
In fact, over 80% of the foods classified by the guidelines followed in the study as nutritionally unhealthy were also ultraprocessed, said Bonaccio in a statement.
“This suggests that the increased risk of mortality is not due directly (or exclusively) to the poor nutritional quality of some products, but rather to the fact that these foods are mostly ultraprocessed,” Bonaccio added.
Makistock/Adobe Stock
Overly processed foods are often high in added sugars and salt, low in dietary fiber, and full of chemical additives, such as artificial colors, flavors or stabilizers.
Not real foods
Why are ultraprocessed foods so bad for us? For one, they are “ready-to-eat-or-heat industrial formulations that are made with ingredients extracted from foods or synthesized in laboratories, with little or no whole foods,” Zhang told CNN.
These overly processed foods are often high in added sugars and salt, low in dietary fiber, and full of chemical additives, such as artificial colors, flavors or stabilizers.
“While some ultraprocessed foods may be considered healthier than others, in general, we would recommend staying away from ultra-processed foods completely and focus on healthy unprocessed foods — fruits, vegetables, legumes,” Mendelsohn said.
In 2019, the National Institute of Health (NIH) published the results of a controlled clinical trial comparing a processed and unprocessed diet. Researchers found those on the ultraprocessed diet ate at a faster rate — and ate an additional 500 calories more per day than people who were eating unprocessed foods.
“On average, participants gained 0.9 kilograms, or 2 pounds while they were on the ultraprocessed diet and lost an equivalent amount on the unprocessed diet,” the NIH noted.
“There is clearly something about ultraprocessed foods that makes people eat more of them without necessarily wanting to or realizing.” said Nestle.
“The effects of ultraprocessed foods are quite clear. The reasons for the effects are not yet known,” Nestle continued. “It would be nice to know why, but until we find out, it’s best to advise eating ultraprocessed foods in as small amounts as possible.”
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