Five Additive Types in Ultra-Processed Foods Linked to Higher Mortality

Ultra-processed foods have been the focus of considerable discussion lately.  In particular, the five additive types of ultra-processed foods–flavors, flavor enhancers, coloring agents, sweeteners, and certain varieties of sugar. But first things first. If we want to have an understanding of what ultra-processed foods are, we would be wise to understand what processed foods are.

What are Processed Foods?

Processed foods are simply foods that have been altered in some way from their original state. In theory, this could mean just about any food we might eat. Cooking, for example, is a process. As such, when you put your fresh veggies through the process of cooking them, you are indeed rendering them into a kind of processed food.

But when people speak of processed foods, they are not generally referring to boiled broccoli and steamed carrots. The general conception of processed foods is in reference to foods that have been excessively tinkered with by way of added chemicals, food dyes, preservatives, and other additives to do with added flavor, aesthetic appeal, and the preservation of shelf-life. Much of the food we eat likely fits into this category, whether we realize it or not.

Everything from the bright red apples laid out in the produce section to that enticing bag of Flaming Hot Cheetos, strategically positioned next to the checkout line, is heavily processed. But when we get into the territory of ultra-processed foods and the five additive types in ultra-processed foods, we are speaking of something else entirely.

What are Ultra-Processed Foods?

Ultra-processed foods have been through an extra-intensive variation of processing, which is different from the run-of-the-mill measures of flavoring, food coloring, and standard preservation. Notice how the last two words of that sentence were “standard preservation.”

That’s important to note, since a big part of ultra-processed foods has to do with the fact that they are usually absolutely bombarded with preservatives. Just consider the legendary Twinkie, which folks have long speculated could possibly survive a nuclear war, due to its motherload of enhanced preservatives.

But although such foods might have a long shelf-life, they are not usually very good for you. If all one had to eat was a lifetime supply of Twinkies after all, their own life would likely be very short. Although such junk food might keep your stomach from growling, if that was all you had to eat, you wouldn’t last very long. Some speculate that you might last a year before your health completely deteriorates, while others have speculated that it would be less than a month.

This is because Twinkies are designed for taste and aesthetic appeal, rather than nutrition. A Twinkie has the same amount of calories as two eggs, yet while one is healthy and generally good for you, the other is not. Eggs will keep you breathing, your heart beating, and your other bodily systems functioning, while a diet of nothing but Twinkies could cause you to go into cardiac arrest.

Five Additive Types in Ultra-Processed Foods

But that’s enough talk about Twinkies! What about the five additive types in ultra-processed foods? What are they? They are: flavors, flavor enhancers, coloring agents, sweeteners, and certain varieties of sugar. And these five additive types in ultra-processed foods are likely more common than you might think.

Just think of an artificial sweetener you might put in a cup of coffee, or the flavor-enhancing packet of tasty chicken dust (artificial chicken anyway) you sprinkle on top of your ramen noodles, and you get the idea. We likely know it’s not good for us, but it gives our food that extra special boost we crave, so we consume these five additive types in ultra-processed foods anyway.

Although there is still some debate on the matter, artificial coloring agents alone might be really bad for us. The two biggest potential risks that have most often been cited are in regard to hyperactivity in children and an increased risk of cancer. Again, the studies are still ongoing, but that last word alone should be enough to at least give us pause.

But just how much of a risk are we taking for the sake of flavor and convenience? Well, according to a landmark study conducted in the UK, participants who regularly consumed these five additive types in ultra-processed foods increased their risk for all-cause mortality. The use of sweeteners alone is said to have led to a 14% increase in mortality. 

As a result of this study, the American Heart Association issued a statement that we have probably all heard some variation of, at some point in our lives. A statement regarding the fact that we could all use a diet that focuses on fresh veggies, wholesome fruits, and whole grains, rather than overly processed junk food. We may not want to think of such things as we are eyeing that can of Pringles, with its enticing mustachioed mascot inviting us to take a bite, but as it turns out, this is indeed some pretty sound advice. 

Next time you go grocery shopping, try to pick up food items that specifically state that no additives have been included in the ingredients. That means making sure that there are no potentially harmful food dyes, no flavor enhancers, artificial sweeteners, or other flavoring or sugar additives that could be harmful. If you do, that’s certainly a good start toward better health and avoiding those ultra-processed foods, which are linked to all-cause mortality.