Negative Effects of Ultra-Processed Foods May Start To Be Seen Within Two Weeks: Study

Compared with some traditional diets, eating ultra-processed foods can quickly increase inflammation and reduce immune responses.

New research indicates that switching from a traditional diet high in vegetables, fiber and fermented foods, to a more modern Western diet of ultra-processed foods (UPFs), can rapidly lead to a range of health problems and negative effects.

In a study published in the journal Nature Medicine on April 3, researchers found that African men who switched to a diet high in ultra-processed foods experienced increased inflammation and diminished immune responses within just two weeks.

Ultra-processed foods are food items made with mixtures of highly refined ingredients, as well as additives designed to replicate the flavor, look and feel of natural foods. They include sugary breakfast cereals, packaged frozen meals, sodas and other snack foods like chips, which have become a staple of many American diets over the past few decades.

However, unlike traditional foods, ultra-processed foods contain preservatives, artificial sweeteners and emulsifiers that offer no nutritional benefit and merely extend shelf life while altering taste and texture.

In addition, it now appears that the food industry has long known about the potential health risks associated with ultra-processed foods, including the development of type 2 diabetes and non-alcoholic fatty liver disease (NAFLD). 

As a result, a growing number of families throughout the U.S. are now pursuing ultra-processed food lawsuits against several of the world’s largest food manufacturers, alleging that children have been left with chronic disease due to their failure to adequately warn and mitigate the negative health effects of UPF products.

In the new study, a group of international researchers became interested in examining how sub-Saharan Africa’s increased access to Western ultra-processed foods is affecting the population. 

The research team, led by Godfrey S. Temba and Tal Pecht, examined African men to determine how changes in their diets might affect their bodies over a short period of time.

Temba and Pecht structured their study by dividing the research participants into three distinct groups. The first group consisted of rural men, traditionally adherent to an African diet, who were transitioned to a Western diet rich in ultra-processed foods. The second group included urban men typically consuming a diet high in ultra-processed foods, who were switched to a traditional African diet. The third group comprised men who maintained their regular Western diet but added Mbege, a traditional African fermented beverage, for two weeks.

Blood samples were collected from all participants at the start of the trial, two weeks into the study, and at its conclusion, four weeks after beginning.

The research team found the most dramatic shifts in those men who switched from a traditional diet to one high in ultra-processed foods. These men were found to have an increased amount of inflammatory proteins in their blood, as well as the activation of a number of biological processes linked to different lifestyle diseases. Their immune systems also appeared to be less effective against pathogens.

The men who switched from a Western diet to an African diet high in vegetables, fiber and fermented foods showed reductions in inflammatory markers, which often persisted until the four week blood tests, indicating the potential for longer-lasting effects.

The group that added Mbege to their diet showed greater anti-inflammatory responses, in addition to other positive health effects.

“Our study provides direct evidence of the health risks of dietary westernization and the benefits of heritage diets and indigenous beverages, emphasizing the need for further research to explore their health impacts before they are lost to globalization, ensuring culturally appropriate and sustainable public health solutions,” the researchers concluded.