Ultraprocessed foods are turning human thighs into well-marbled steaks, according to a study that analyzed MRI scans of participants' thighs. The study found that the more ultraprocessed foods a person consumed, the more intramuscular fat they had in their thigh muscles, regardless of caloric intake. This raises a deeper question: what does this mean for our health? And what can we do about it? This article explores the implications of the study and offers some practical advice on how to reduce ultraprocessed foods in our diet and protect our joints.
The Problem with Ultraprocessed Foods
Ultraprocessed foods have been linked to a host of health problems, including weight gain, obesity, chronic conditions like cancer, cardiovascular disease, type 2 diabetes, and depression. They may even shorten life. More than 50% of the calories consumed by adults in the US come from ultraprocessed foods, and the number rises to 62% in children. This is a serious issue, and it's not just about the calories.
The Link Between Fatty Muscles and Knee Pain
The study found that intramuscular fat in the thigh can signal serious health problems. Fat cells weaken muscles by serving as a roadblock to growth, preventing muscle fibers from properly regenerating. Weak muscles are a key driver of knee osteoarthritis, the most common form of joint disease affecting nearly 375 million people worldwide. Once known to be a disease of the elderly, one study found more than half of new cases are in people under 55 years of age, likely driven by the dramatic global rise in obesity.
The Importance of Muscle Quality
Having decreased muscle quality from fatty infiltration means muscles are not as strong — and that’s a predictor for future health problems. Muscle weakness increases the length of stay in the hospital and the risk of surgical complications. It's a systemic process, so it's not just in the thigh. You can look at other muscles — the calves, the shoulders, the abdomen — and they will look similar.
How to Protect Your Joints
To protect your joints, it's important to maintain muscle strength and tone. Don't turn to ball sports, such as basketball or tennis, as these can destroy the knee joint. Instead, focus on low-impact exercises that target the muscles surrounding the knee, such as wall squats, step-up exercises, standing leg lifts, inner thigh lifts, and calf and heel raises. As for your diet, eating a well-rounded meal of "real foods" that you cook at home is best. Muscles need adequate protein, but turning to ultraprocessed protein bars and supplements isn’t the answer. A lot of these protein bars are just full of sugar and not really healthy.
Practical Steps to Reduce Ultraprocessed Foods
Here are some practical steps to reduce ultraprocessed foods in your diet:
Read and compare product labels and try to choose less processed alternatives. For example, swap flavored yogurt for plain yogurt with added fruit.
What you include is just as important as what you exclude. Focus on what you can add to your diet such as whole grains, vegetables, beans and legumes, and fruits that are fresh, frozen, or canned in water.
Be mindful of beverages. Sugar-sweetened beverages have no nutritional value. Swap them out for water.
When eating out, go to local restaurants and cafés instead of fast-food chains. Local eateries are less likely to make ultraprocessed foods.
In conclusion, ultraprocessed foods are a serious health issue, and it's important to take steps to reduce them in our diet. By protecting our joints and maintaining muscle strength, we can reduce the risk of knee osteoarthritis and other health problems. Eating a well-rounded diet of "real foods" and being mindful of our beverage choices can help us achieve this goal.
