Cell Journal: Ultra processed foods harm male reproductive health!
A study in Cell Metabolism has confirmed for the first time that the harm of ultra processed foods to health goes far beyond just "calorie excess".
Its inherent composition characteristics (high saturated fat, low fiber) and pollutants during processing (phthalates) are independent of heat and can damage metabolism and reproductive health.
For ordinary people, reducing their intake of ultra processed foods and choosing natural, unprocessed foods may be the most economical and effective health protection strategy at present.
1、 Research background: The overlooked "characteristics of ultra processed foods" - not just the issue of calories. Firstly, a core concept needs to be clarified: what is ultra processed food?
According to the internationally recognized NOVA food classification system, ultra processed foods belong to Class 4, which refers to foods that have undergone deep industrial processing and are mainly composed of refined raw materials (such as refined grains, hydrogenated vegetable oils) and food additives (preservatives, sweeteners, pigments). Common examples include potato chips, sugary drinks, frozen fast food, instant noodles, etc.
In the past decade, global consumption of ultra processed foods has exploded - in countries such as the UK, US, and Australia, ultra processed foods account for over 50% of residents' total calorie intake.
Although previous studies have found that super processed foods are related to obesity, diabetes and cardiovascular diseases, most studies cannot exclude the interference of "excess calories": after all, super processed foods tend to have a strong taste and a weak sense of fullness, which makes people eat more.
The core breakthrough of this study lies in the strict heat control design, which strips away the influence of "heat" and directly verifies the health hazards of "ultra processed foods themselves".
A rigorous "2 × 2 crossover experiment" was used by the research team to accurately evaluate the independent effects of ultra processed foods.
The specific design details are as follows:
The study included 43 healthy males aged 20-35 years, with a BMI between 18.5-30 (no obesity), semen quality meeting WHO standards, and no history of chronic diseases or medication.
The reason for choosing the male population is that global sperm quality has decreased by about 60% since 1970, and there has been a lack of evidence for the direct link between ultra processed foods and reproductive health.
The detection indicators cover three dimensions: metabolic health (weight, body fat, blood lipids, blood pressure, hormones), reproductive health (sex hormones, sperm quality), and internal pollutants (phthalates, heavy metals, PFAS, etc.).
3、 Why are ultra processed foods more harmful to the body?
Research speculates that the "uniqueness" of ultra processed foods lies in:
Differences in metabolic utilization efficiency: The dietary fiber, protein, and other components in unprocessed foods consume more energy when digested and absorbed, while the components in ultra processed foods are simple and can be almost completely absorbed.
Even if the calories are the same, the actual proportion stored as fat is higher.
Possible hormonal imbalances: Saturated fats and additives in ultra processed foods may interfere with the secretion of metabolic hormones such as GDF-15 and leptin, further disrupting energy balance; Meanwhile, pollutants such as phthalates may directly inhibit sex hormone synthesis and affect sperm production.
Abnormal satiety signal: Ultra processed foods often have "high sugar, high oil, but low fiber", which can rapidly increase blood sugar and then rapidly decrease, resulting in a short duration of satiety. Even if there are enough calories, it may indirectly affect metabolic regulation.
4、 The study has a limited sample size (43 people) and is only targeted at young healthy men. Further research is needed to determine whether the results can be extended to women, the elderly, or chronic disease populations.
The intervention time is only 3 weeks (short-term), and the cumulative risk of long-term consumption of ultra processed foods (such as whether it leads to permanent sperm damage) is not yet clear.
The research design is relatively flexible: although dietary compliance is monitored through questionnaires, the possibility of participants privately consuming other foods cannot be completely ruled out.
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5、 Inspiration: Don't just focus on calories, pay more attention to "food processing": even if controlling total calories, choosing unprocessed foods is still the key to protecting metabolism and reproductive health. When shopping in daily life, you can judge by "looking at the ingredient list": if the top three on the ingredient list are "refined sugar, hydrogenated vegetable oil, processed meat", it is likely to be ultra processed food.
Reduce the "hidden intake" of ultra processed foods: Many seemingly "healthy" foods are actually ultra processed (such as seasoned nuts, instant cereal, bottled juice). It is recommended to prioritize "natural form" foods (such as original nuts, whole fruits).
Men need to pay more attention to their diet and reproductive health: the global decline in sperm quality coincides with the surge in consumption of ultra processed foods. Young men who have fertility plans should reduce their intake of ultra processed foods earlier.
