Ultra-processed foods are widely recognized for their detrimental health effects, and recent research suggests they may also reduce your lifespan. A study from the University of Michigan identifies items such as carbonated beverages, including Coke, and hot dogs as contributors to decreased life expectancy. The findings indicate that the inclusion of these ultra-processed foods in one’s diet can adversely affect longevity. Additional items highlighted in the study include cheeseburgers, sandwiches, and eggs. Conversely, the research also identifies various food items that can potentially extend life. It is advisable to review which foods to incorporate and which to limit in order to promote healthier eating habits.

Coke, hot dogs, processed foods: Are there foods that shorten life?  

The study, published in the journal Food, provides specific data regarding how our dietary choices influence our lifespan. The researchers presented their findings in a chart format, illustrating both foods that may shorten life and those that could enhance longevity. A thorough analysis of several food items and their nutritional compositions was conducted by the research team.

How the study works

The researchers compiled their findings into a Health Nutritional Index, which categorized foods using a colour-coded system and assigned numerical values based on the minutes they would either detract from or contribute to one's lifespan.

The green zone indicates foods that are advantageous for health. This category primarily includes nuts, fruits, vegetables, legumes, whole grains, and certain seafood, as noted in the study.

Next was the red zone, which identified foods that pose significant health risks. Consuming just one serving of these foods could potentially reduce life expectancy by over three minutes. This group encompasses beef, processed meats, pork, lamb, cheese-laden products, and specific salmon dishes.

Following this was the amber zone, which serves as an intermediary category. Foods such as most poultry, dairy products (including milk and yoghurt), egg-based dishes, cooked grains (like rice), and greenhouse-grown vegetables are included here, according to the study. Additionally, sugar-sweetened beverages, such as cola, were identified as detrimental, with consumption resulting in a loss of 12 minutes of life.

Foods that negatively impact longevity

The study highlighted several foods that can shorten lifespan, particularly processed meats like beef, which was found to have the highest carbon footprint throughout its lifecycle. The research indicated that beef is twice as harmful as pork or lamb and four times more so than poultry and dairy products. The researchers concluded that eliminating processed meats and reducing sodium intake could contribute to an increase in life expectancy.

Foods that increase your life

Researchers have identified not only foods that may shorten life but also those that can potentially extend it. The study highlights that incorporating whole grains, fruits, vegetables, nuts, legumes, and sustainably sourced fish and seafood into your diet can contribute positively to longevity.

How to maintain a healthy diet?  

A healthy diet is not solely about the exclusion of certain foods; rather, it emphasizes a balanced approach that prioritizes whole, unprocessed foods. While it may be challenging to completely eliminate foods that are detrimental to health, balancing them with those that promote longevity can be effective.

Nonetheless, it is crucial to significantly limit the intake of certain ultra-processed foods to maintain overall health. The following items should be minimized or avoided:

1. Sugary beverages and desserts  

The aforementioned study categorizes sugary drinks as detrimental to health. This group also includes candies, cakes, pastries, ice cream, energy drinks, and pre-packaged fruit juices. A 15-year study published in JAMA Internal Medicine found that individuals who derived 17% to 21% of their caloric intake from added sugars faced a 38% higher risk of mortality from cardiovascular disease compared to those who consumed only 8% of their calories from added sugars. These foods contribute to weight gain and are generally unhealthy, providing excessive calories with minimal nutritional benefits. Additionally, high sugar consumption is linked to an increased risk of developing type 2 diabetes and various heart-related conditions, including hypertension, elevated triglycerides, and high cholesterol levels.

2. Processed foods

Fast food and packaged snacks, including items such as chips, cookies, and crackers, along with processed products like sausages and bacon, are considered detrimental to longevity. Research published in the journal BMJ indicates that the consumption of ultra-processed foods is associated with a marginally elevated risk of mortality. Numerous processed foods are high in unhealthy fats, particularly saturated and trans fats, which can elevate cholesterol levels and heighten the risk of cardiovascular diseases. Additionally, these fats may contribute to weight gain. Furthermore, processed foods are often laden with sodium, which can lead to increased blood pressure and a greater likelihood of heart disease and stroke.

3. Refined grains  

4. Excessive alcohol