A study links diets high in ultra-processed foods to increased thigh muscle fat, which may raise your risk of osteoarthritis.
Who among us hasn’t thrown a frozen pizza in the oven and called it a night? As much as we know pre-packaged, processed foods are not always good for us, they’ve become a staple in many of our diets. That’s because these foods are, well…convenient! They’re fast, easy, and they last a long time in our cupboards (what’s an expiry date anyway?). Not to mention, processed foods tend to be tasty – think sugar, fat, salt, and carbs.
Typically, common advice would be to enjoy all foods in moderation. Paying attention to your overall diet and exercise plan should mitigate the effects of eating these foods. Unfortunately, a new study suggests this may not be the case when it comes to our thighs.
Yup, you read that right…our thighs.
This unique study, which was presented recently at the annual meeting of the Radiological Society of North America (RSNA), explored the relationship between a diet full of ultra-processed foods, and the fat stored in our thighs. It shows a definite correlation between this kind of diet and intramuscular fat (IMF). This type of fat collects in muscle cells or in-between muscle fibres and is linked to issues such as muscle weakness, stiffness, insulin resistance and high cholesterol. What’s more, this study suggests that ultra-processed foods may not just contribute to general weight gain, but specifically lead to fat buildup in the thighs, a key area tied to osteoarthritis risk.
PROCESSED VS ULTRA-PROCESSED FOODS
To be clear, not all processed foods are bad. “Processed” is a blanket term for any food items that have been altered in any way, such as cut, cleaned or canned. Some examples of healthy processed foods may include canned beans, frozen veggies, or whole-grain bread.
“Ultra-processed” foods, on the other hand, tend to be more on the unhealthy side. These foods have been altered even further than their predecessors, with additives (such as salt and sugar), preservatives and sometimes even artificial colouring. Almost anything we consider to be junk food, we can assume is ultra-processed.
THE STUDY
Participants in the study were individuals who did not have osteoarthritis but still took part in the Osteoarthritis Initiative, a large research study that collects data to better understand the development, progression and treatment of osteoarthritis. The average participant was around 60 years old, overweight, and ate a diet that was almost half ultra-processed foods. What researchers found was the more of these foods in someone’s diet, the more IMF that accrued in their thigh muscles. This is regardless of overall caloric consumption, exercise or BMI, which is why moderation may not matter here.
So, why were researchers looking at thighs in particular? Because as we age, we are at higher risk of knee and hip osteoarthritis, and thick thighs are a major contributor to this. The study is an extension of research on the link between osteoarthritis and an unhealthy lifestyle (which can include obesity). Ultra-processed foods are an undeniable factor in this.
THE TAKEAWAY
Go back to basics! Gathering and preparing your own ingredients goes a long way in the battle against ultra-processed foods and an unhealthy diet. Take some time to look up some tasty recipes or swap some with friends. Cooking your own meal from scratch can be fun, healthy and satisfying. No one’s saying you can’t treat yourself every now and then but be mindful of what you allow into your kitchen and into your body. Reducing ultra-processed foods is crucial not only for managing weight but also for preventing the buildup of harmful fat in muscles, which can contribute to osteoarthritis and other health issues. A diet centered around whole, homemade foods may help keep both your body and joints healthier.
