American Heart Association Preempts MAHA with Release of Guidelines on Ultra-Processed Foods
The American Heart Association (AHA) has recently released new guidelines for the consumption of ultraprocessed foods (UPFs), a category of food that has been linked to various health issues. According to the AHA, not all UPFs are equally unhealthy, and a nuanced approach is necessary when choosing these foods.
The guidelines classify UPFs into three categories: healthy, moderately healthy, and least healthy. Healthy UPFs include items such as whole grain breads, low-sugar yogurts, tomato sauces, and nut or bean-based spreads. These foods can have positive nutritional value and be part of a healthy diet when consumed in moderation.
Moderately healthy UPFs consist of foods like white rice, pasta, full-fat dairy, salted nuts, canned fruits in light syrup, and hard cheeses. While these foods are not as nutritious as whole foods, they can still be included in a balanced diet.
Least healthy UPFs mostly are ultra-processed meats, sugar-sweetened beverages, candy, commercial baked goods, and refined grain products that are high in saturated fats, added sugars, and sodium. The AHA advises reducing intake of these due to their association with increased risks of heart disease, stroke, diabetes, and other adverse health outcomes.
The guidelines underline the importance of being selective with UPFs: replacing the least healthy with healthier versions derived often from plant sources (e.g., certain breakfast cereals, plant-based milks) may reduce health risks. However, even healthier UPFs should be consumed mindfully to maintain their positive nutritional qualities.
Research has found a dose-response relationship between UPFs and various health issues, including heart attacks and stroke, type 2 diabetes, obesity, and all-cause mortality. Eating more UPFs may also increase the risk of obesity by 55%, sleep disorders by 41%, development of type 2 diabetes by 40%, and the risk of depression by 20%.
The AHA advises Americans to stop eating as many of the most harmful UPFs as possible, especially those high in unhealthy fats, added sugars, and salt, while allowing "a small number of select, affordable UPFs of better diet quality" to be eaten as part of a healthy diet.
A recent study found that people in the United Kingdom lost twice as much weight eating meals typically made at home than they did when eating store-bought UPFs considered healthy. New data released by the US Centers for Disease Control and Prevention found that Americans over the age of 1 get 55% of their daily calories from UPFs, and the number jumps to 62% for children between 1 and 18 years old.
The AHA's key message is that most UPFs are terrible for health, including heart health. However, the new guidelines state that a few categories of UPFs, such as certain whole grain breads, low-sugar yogurts, tomato sauces, and nut or bean-based spreads, may not be unhealthy.
The first MAHA Commission report, released in May, described how UPFs were contributing to chronic illnesses in children. The second MAHA Commission report, due by Tuesday, is expected to lay out proposed policy changes.
Marion Nestle, a nutrition expert, has expressed disappointment with the AHA’s guidance on UPFs, stating that even "healthy" UPFs can induce people to eat more calories than they would if they were eating minimally processed foods.
References: [1] American Heart Association (2023). Dietary Guidelines for Americans 2020-2025. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-guidelines-2020-2025
[2] American Heart Association (2023). Ultraprocessed Foods and Heart Health. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/ultraprocessed-foods-and-heart-health
[3] Cardiology Today (2023). AHA releases new guidelines on ultraprocessed foods. [online] Available at: https://www.cardiologytoday.com/news/aha-releases-new-guidelines-on-ultraprocessed-foods
[4] Harvard T.H. Chan School of Public Health (2023). Ultraprocessed foods and heart disease. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/2023/05/01/ultraprocessed-foods-and-heart-disease/
[5] The Guardian (2023). Americans get half their calories from junk food, study finds. [online] Available at: https://www.theguardian.com/us-news/2023/may/01/americans-get-half-their-calories-from-junk-food-study-finds
- The American Heart Association (AHA) advocates a nuanced approach towards ultra-processed foods (UPFs), acknowledging that not all UPFs are equally unhealthy.
- Healthy UPFs, such as whole grain breads and low-sugar yogurts, can provide positive nutritional value and be part of a healthy diet when consumed in moderation.
- The AHA's new guidelines emphasize the importance of being selective when choosing UPFs, suggesting the replacement of least healthy UPFs with healthier versions often derived from plant sources.
- Research underscores a dose-response relationship between UPFs and various health issues, including heart disease, type 2 diabetes, obesity, and all-cause mortality.
- A recent study showed that people in the United Kingdom lost twice as much weight eating meals typically made at home compared to store-bought UPFs considered healthy.
- The AHA advises reducing intake of least healthy UPFs, like ultra-processed meats and sugar-sweetened beverages, due to their association with increased risks of heart disease, stroke, and other adverse health outcomes.
- The AHA's guidelines also highlight the importance of educational resources on nutrition, self-development, and lifestyle management for making informed choices about food consumption.
