New Study Finds Another Reason to Cut Ultraprocessed Foods: Muscle Health

A brand new study just gave everyone another reason to step away from ultraprocessed foods.

Already linked to obesity, cardiovascular disease, diabetes, and cancer, ultraprocessed foods might also do a number on one’s muscle health, per a study published in the journal Radiology.

The study defines ultra-processed food (or UPF) as food and drinks made with chemical additives to increase shelf life and appeal, many of which include “high levels of salt, sugar, and fat.” Those additives come at the cost of “essential nutrients such as fiber, protein, and micronutrients.”

Researchers concluded the study provides “valuable evidence linking ultra-processed food consumption to poor muscle quality.” They believe their findings “lay the groundwork for future studies.”

How the Study Was Conducted

The purpose of the study was to determine whether there was a relationship between UPF consumption and intramuscular thigh fat in those at risk for developing knee osteoarthritis, a form of joint disease.

Intramuscular fat is fat stored between healthy muscles. If those reserves aren’t being used, however, the fat continues to build up over time, leading to decreased muscle quality and arthritis. Dr. Miriam Bredella, a radiologist who commented on the study in the journal, told CNN that finding intramuscular fat in the thigh was an indicator that other muscles throughout the body are also affected.

This specific study included data from 615 people, all around 60 years of age, and all at risk of developing knee osteoarthritis. Researchers studied what the participants ate, as well as MRI scans of the fat in their thigh muscles. Per NBC, while around 65% of the people studied were overweight, those who had diets high in UPFs had more fat stored, regardless of sex, caloric intake, or exercise.

“Throughout the study, the more ultraprocessed foods a person consumed, the more intramuscular fat they had in their thigh muscles, regardless of caloric intake,” the study's senior author, Dr. Thomas Link, explained to CNN.

Dr. Bredella, meanwhile, explained that while the study couldn’t outright conclude that ultraprocessed foods caused the fatty buildups, she added that “it was a strong association,” with more testing needed.

How to Combat Fatty Buildup

Lifestyle changes, including changes in diet and exercise, can combat fat build-up in muscles, according to both Link and Bredella. In short, they suggest working out more and eating fewer processed foods.

“What we do know is that if you have fat infiltration of muscle and you start exercising and eating healthy, you can definitely improve your muscle quality,” Bredella told CNN. “It’s much easier in younger than older people, but it can be done.”

She also warned against sugar-heavy protein bars and supplements, instead suggesting “real foods” you cook yourself.

Link, meanwhile, suggested low-impact exercise for anyone specifically at risk of osteoarthritis.

“In one of our studies we found the elliptical trainer is very beneficial, perhaps more beneficial than other low-impact exercises,” added Link. “And of course, strength training with weights is very helpful.”