The LuLac Edition #5, 547, January 18th, 2026

 

FOOD-TASTIC NEWS

ULTRA-PROCESSED FOODS LINKED TO OVER 30 HEALTH ISSUES, FROM DIABETES TO HEART TROUBLE TO CANCER, RESEARCH FINDS

 

We’re all in the mood to take care of our health but avoiding processed foods can sometimes be a challenge. Who hasn't been tempted by supermarket aisles full of cookies, chips and other snackable treats, or lured by the ease of prepackaged meals? But those highly processed foods come at a cost to your health. Consistent evidence shows diets high in ultra-processed food are associated with an increased risk of 32 damaging health outcomes, according to a new review of 45 meta-analyses.

The research, published in The BMJ journal Wednesday, found higher exposure to these foods can be harmful to health in a variety of ways, including higher risk for cancer, major heart and lung conditions, gastrointestinal issues, obesity, type 2 diabetes, sleep issues, mental health disorders and early death.

Ultra-processed foods, which "undergo multiple industrial processes and often contain colors, emulsifiers, flavors, and other additives," a news release explains, include products such as:

Packaged baked goods and snacks

Carbonated soft drinks

Sugary cereals

Instant noodles

Other ready-to-eat or ready-to-heat meals

"These products also tend to be high in added sugar, fat, and/or salt, but are low in vitamins and (fiber)," the release notes.

Just how much do these foods increase your health risk? It depends. The authors organized their findings based on the strength of evidence for different issues.

For example, they found "convincing" evidence that higher intake of ultra-processed foods was associated with 50% increased risk of cardiovascular disease-related death, a 48% to 53% higher risk of anxiety and common mental disorders, and a 12% greater risk of type 2 diabetes. "Highly suggestive" evidence indicated a 21% greater risk of death from any cause; a 40% to 66% increased risk of heart disease-related death, obesity, type 2 diabetes and sleep problems; and a 22% increased risk of depression.

The findings could also serve as a wake-up call for consumers in the United States and other high-income countries, where ultra-processed foods account for up to 58% of total daily calorie consumption, the review points out.

The significant number here is that 58% number. Again, I preach moderation. If you pick 10 food items a day and eliminate a portion of processed foods you will at least have a fighting chance to stave off some of these diseases. (LuLac, CBS News)

 

A LIST OF HEALTHY SNACKS

 

Cottage cheese and blueberries

Savory cottage cheese pairs perfectly with juicy and sweet berries. This combination is packed with protein and fiber.

Avocado on whole grain bread

Avocado toast is a healthy and filling snack when made the right way. The standard serving size for an avocado is one-third of the fruit. Mash it and spread it over a piece of whole-grain bread and squeeze some fresh lime on top. Finish off with a sprinkle of sea salt.

Peanut butter and banana

The combination of sweet banana with savory and rich peanut butter is one of my favorites. Smear one tablespoon of peanut butter on a banana and enjoy a healthy snack with fiber and fat.

Greek yogurt with Nutella

Adding just one teaspoon of Nutella to plain Greek yogurt creates a slightly sweet protein-rich snack that helped one dietitian's client lose a ton of weight.

Olive with crackers

If you're craving something salty, reach for a serving of olives (five to 10), which are loaded with healthy fats. Pair them with whole-grain or seed-filled crackers for extra fiber and protein.

String cheese and orange

You may be surprised that most mozzarella cheese sticks have 8 grams of protein. When combined with a juicy orange, you have a snack with protein, vitamins, minerals and fiber.

Pistachios and grapes

Pistachios have 6 grams of protein per ounce. Eat them with antioxidant-rich grapes for a sweet and savory snack.

Red pepper slices and hummus

Hummus is almost always served with carrots or cucumbers, so why not change it up and dip red pepper slices? Red bell peppers are loaded with vitamin C, an antioxidant that strengthens the immune system, and hummus is a low-calorie, healthy fat to keep you full.

Popcorn and almonds

Popcorn is a healthy whole-grain snack that is easy to microwave at home. Skip the bagged version and place a quarter-cup of popcorn kernels in a paper bag, fold the bag over and microwave on high for 2 to 3 minutes. Season with salt, and add a handful of almonds for crunch that'll fill you up.

Easy bean salad

Beans, beans, they're great for your heart! And they have protein and fiber, making them a must-eat healthy food. Combine your bean of choice with some chopped bell pepper, a drizzle of olive oil and a squeeze of a lemon or lime juice. Season with salt and you have a healthy and satiating snack in five minutes, flat.

HERE’S A FAVORITE OF MINE!