Energy gels and packaged snacks are convenient, but what do they mean
for your heart health?
By Jordan Smith
Nov 10, 2020

processed foods
nevodkaGetty Images
* Research presented at the American Heart Association’s 2019
Scientific Sessions found that sticking to a diet that contains
less than 40 percent of calories from ultra-processed foods is
optimum for heart health.
* People who consume more than 70 percent of their daily calories
from processed foods are half as likely to have ideal heart health.
* Runners who rely on gels and bars for fuel are in the clear—as
long as most of the rest of their diet comes from whole-food
sources.
__________________________________________________________________

While you know by now that processed foods are bad for your overall
health—there’s no denying their convenience. This is why they make up
so much of Americans’ diets. But just what are all those foods doing to
your heart health? And while an occasional trip through the drive-thru
won’t hurt, just how much ultra-processed food is too much?

Research presented at the American Heart Association’s (AHA) 2019
Scientific Sessions looked at just how much ultra-processed food is
putting heart health at risk. (Ultra-processed foods are defined as
those that are mostly made up of fats, starches, added sugar, and
additives such as artificial flavors. (Think: soda, processed meats,
and packaged salty snacks and convenience foods.)

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Researchers at the U.S. Centers for Disease Control and Prevention
(CDC) analyzed data collected from nearly 13,500 adults over the course
of five years for the National Health and Nutrition Examination Survey.
Participants completed a 24-hour dietary recall and answered questions
about their cardiovascular health.

Results showed that ultra-processed foods made up more than half of the
dietary intake among U.S. adults. Further, for every 5 percent
increase in calories from ultra-processed foods a person ate, overall
heart health saw a corresponding decrease.

People who consumed around 70 percent of their calories from
ultra-processed foods were half as likely to have ideal heart
health as those who consumed less than 40 percent of ultra-processed
calories daily. Ideal cardiovascular health is defined by the AHA
Life’s Simple 7, which includes blood pressure measure,
cholesterol and blood sugar levels, and considers a person’s diet and
exercise, body weight and fat, and smoking status.

“Healthy diets play an important role in maintaining a healthy heart
and blood vessels,” said study author Zefeng Zhang, M.D., Ph.D., an
epidemiologist at the CDC, in a statement. “Eating ultra-processed
foods often displaces healthier foods that are rich in nutrients, like
fruit, vegetables, whole grains, and lean protein,
which are strongly linked to good heart health. In addition,
ultra-processed foods are often high in salt, added sugars,
saturated fat and other substances associated with increasing the risk
of heart disease.”
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In order to ensure your diet is heart healthy, even small changes can
make a big difference. Making small changes throughout the week,
cutting down on sugary drinks and treats, and focusing on choosing
cooking at home over the drive-thru can really add up. By making these
swaps, you’ll ensure you limit the amount of daily calories that come
from processed foods—and help you reduce your daily intake to below 40
percent.

“There are things you can do every day to improve your health just a
little bit. For example, instead of grabbing that loaf of white bread,
grab a loaf of bread that’s whole grain or wheat. Try replacing a
hamburger with fish once or twice a week. Making small changes can add
up to better heart health,” said Donna Arnett, Ph.D., past-president of
the American Heart Association and dean of the College of Public Health
at the University of Kentucky in Lexington, in a statement.

Even for runners who often rely on gels, bars, and other
grab-and-go snacks to fuel up for runs, keeping your intake of
processed foods to below 40 percent is still important.
__________________________________________________________________

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The slightly thinner consistency is easy to get down.
__________________________________________________________________

While you may be thinking about just how many prepackaged foods get
you through training (breakfasts that includes yogurt, your afternoon
desk snack, and your preworkout bar are contributing to this number),
you don’t necessarily need to worry, Matthew Kadey, M.S. R.D. explained
to Runner’s World.

The key is to reduce the amount of food you eat that comes in a
package. “If you fill your meals and snacks with ‘less processed” types
of foods like vegetables, whole fruits, whole grains, and less
processed meats (i.e. chicken breast and not chicken nuggets), you
should nail this goal,” Kadey said.

During training and marathon season when your intake of processed foods
like gels and protein bars is higher to help fuel your efforts, as
long as you focus on what you’re eating for the rest of the day, you’re
in the clear.
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Kadey added that even 40 percent of daily calories from ultra-processed
foods is too much, even during training. Instead, he recommends that
athletes—even those in the midst of hard training—should try to consume
no more than 25 percent of daily calories from ultra-processed foods.

A good choice to ensure you’re not consuming too many processed foods?
Look for energy bars that are made with more wholesome ingredients
like dried fruit and nuts, Kadey suggested.

“It’s all about striking a better balance between using food to fuel
your health and using certain foods to fuel your exercise efforts,”
said Kadey.
Jordan Smith Digital Editor Her love of all things outdoors came
from growing up in the Black Hills of South Dakota, and her passion for
running was sparked by local elementary school cross-country meets.
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