Ultra-processed food intake and risk of lupus
When I think of ultra-processed food (UPF), visions of Cheetos, Hot Pockets, chicken nuggets, and Pop-Tarts come to mind. Soft drinks (both regular and diet) are also considered “ultra-processed”. While these foods and beverages are tasty and convenient, they may be wreaking havoc on your health.
In addition to being detrimental to your cardiovascular health and mental state (there’s a link between UPF foods and the risk for depression), UPF is also linked with cancer. Now new research suggests they may also raise the risk of lupus.
SLE (systemic lupus Erythematosus) is a chronic, autoimmune disease that impacts your joints, kidneys, and skin. It can be debilitating and overwhelming to deal with. This study hits close to home as a close friend was just diagnosed with SLE.
The study, published recently in Arthritis Care followed nearly 204,200 women from the Nurse’s Health study cohorts from 1984 to 2016 and 1991 to 2017. Food frequency questionnaires were done every 2 to 4 years. UPF consumption was evaluated based on the NOVA scale, a measurement tool that classifies how processed a food is.
Diagnosis of SLE was self-reported by nurses and confirmed through medical records. Statistical calculations estimated hazard ratios for the incidence of lupus using DNA antibodies at diagnosis based on the following: ultra-processed food servings, total intake (in grams and milligrams), and percent total intake.
Factors including age, race, cohort, calorie, alcohol consumption, household income, smoking, body mass index, exercise, contraceptive use, and age of first period were all included. The association between BMI and UPF categories (foods or beverages) was also evaluated.
The average age of subjects in the first cohort was 50 years, and 36 years for the second. Most (93%) identified as white race and 212 cases of lupus were found. Risk of lupus was higher in 3rd versus 1st UPF servings per day of UPF and higher for total servings compared to the percent of total intake. Both sugar and artificially sweetened drinks were linked with the risk of SLE. Interactions with BMI were not observed.
Higher total intake of UPF was linked with over a 50% increased risk of SLE. The authors suspect negative effects on the immune system and systemic inflammation may be at play.
What you can do to reduce your UPF intake and risk of SLE:
1. Swap soda with flavored seltzer water. You get the bubbles without added sugar, artificial flavors, colors, or caffeine. Don’t want bubbles? Drink plain water with a squeeze of lemon or lime for flavor.
2. Eat nuts in place of chips. Go for almonds, peanuts, pecans, pistachios, walnuts, or mixed nuts. Keep serving size to a few ounces per day to limit calories. Use lightly salted or unsalted to limit sodium.
3. Go for seasonal fruit for a sweet treat in place of fruit “snacks”. Face it. Fruit “snacks” are big naked jellybeans.
4. Reduce intake of fast food, frozen convenience foods, and high-fat, high-sugar snacks. Make meals at home when you can.
5. Keep your gut healthy with high-fiber foods. A healthy gut reduces inflammation in the body. Go for whole-grain bread, brown rice, quinoa, beans, and other high-fiber foods.
6. Include more leafy vegetables and fruit in your diet to reduce inflammation. Aim for 4 servings of veggies and 3 servings of fruit daily, at minimum.
7. Limit intake of red and processed meat such as hot dogs and sausage. Both are associated with increased inflammation in the body.
8. Choose fatty fish (salmon, tuna) at least twice per week for omega-3 anti-inflammatory fatty acids.
9. Keep beans and lentils on hand for quick meals. These can be paired with whole-grain or corn tortillas as well as brown rice or quinoa.
10. Pay attention to joint pain, skin rashes, or other signs and symptoms of SLE.