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A JAMA Oncology The study found that women who ate more ultra-processed foods were more likely to develop precancerous colorectal polyps.
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If not detected and removed, these precancerous polyps can continue to grow and turn into cancer.
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This study did not prove that eating ultra-processed foods leads to colorectal cancer, but experts say it’s worth doing your best to “deplete” these foods by filling your plate with whole foods first.
By now, you’ve heard about how ultra-processed foods, which are foods that contain artificial colors and flavors, preservatives, and other ingredients to preserve their texture and extend shelf life, aren’t great for you.
They’ve been linked to everything from heart disease to obesity, which makes it right to reconsider how often you have them. But if you’ve been struggling to quit, here’s some news that might help motivate you: Ultra-processed foods may explain why colorectal cancer is on the rise in people under 50.
This is the big result from a JAMA Oncology study. These foods make up a large portion of the US food supply – 70% – making them difficult to avoid entirely. But the findings suggest that even a slightly smaller reduction could reduce cancer risk. Here’s why.
Meet the experts: Y. Nancy You, MD, is Professor in the Department of Colon and Rectal Surgery at The University of Texas MD Anderson Cancer Center and Director of the Young Onset Colorectal Cancer Program. Saumya Maru, MD, PhD, is an assistant professor in the Cancer Research Institute at Fox Chase Cancer Center. Jessica Cording, RD, CDN, is the author The Little Book of Game Changers.
What did the study find?
For the study, researchers analyzed data from more than 29,000 women under the age of 50 who participated in the Nurses’ Health Study, an ongoing health study that follows female nurses in the US. polyp, compared to those who consumed about three servings or less of ultra-processed foods per day.
What is the link with cancer? If not detected and removed, these precancerous polyps can continue to grow and turn into cancer.
Because the study is observational, it did not prove that eating ultra-processed foods leads to colorectal cancer. But it definitely makes a connection.
Why are ultra-processed foods linked to colorectal cancer?
Doctors say there are probably a few reasons. One is that diets high in ultra-processed foods are typically lower in healthier foods like whole grains, fresh fruits and vegetables, and fiber — and those foods are linked to good gut health, points out Y. Nancy You, MD, professor in the department of colon and rectal surgery at the University of Texas MD Anderson Cancer Center and director of the Young-onset Colorectal Program.
But the actual composition of ultra-processed foods can also be problematic. “Consumption of foods rich in several unhealthy components, especially additives, could disrupt the gut microbiome and increase inflammation, which are factors thought to contribute to the development of [colorectal] cancer,” says Saumya Maru, MD, PhD, assistant professor in the Cancer Research Institute at Fox Chase Cancer Center.
These foods also tend to be higher in calories and increase the risk of obesity — a risk factor for early-onset colorectal cancer, Dr. Maru says.
How to eat less ultra-processed food
Doctors recommend doing everything you can to eat less ultra-processed foods. “We should all opt for a heart-healthy diet low in ultra-processed foods,” says Dr. Maru, adding that, combined with an active lifestyle, this will have benefits that extend beyond lowering the risk of developing colorectal cancer.
However, eating a little ultra-processed food is unlikely to have a huge impact on your health, says Jessica Cording, RD, CDN, author of the book. The Little Book of Game Changers. (This study found that the greatest risk was for women who ate 10 or more servings a day, which is, of course, a lot.) But Cording says it’s still a good idea to try to cut back, especially if you’re reaching for the packaged stuff more often.
Her advice: Fill your plate with whole foods like lean meats, fruits, vegetables and whole grains before you have the ultra-processed stuff. “This can help eliminate ultra-processed foods,” she says.
Of course, colorectal cancer is a complex condition, and it’s hard to say at this point that just eating less ultra-processed foods will lower your risk. If you have a family history of the disease or are just concerned about your gut health, it’s a good idea to consult with a healthcare professional. They can help guide you through the next steps, which may include screening.
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