How Ultra-Processed Foods May Harm Health: Malta’s Diet Risks
A recent study published in *JAMA Oncology* has linked the consumption of ultra-processed foods (UPFs) to a higher risk of developing precancerous bowel growths, particularly among women. The study, which tracked over 29,000 women for nearly 25 years, found that those consuming the highest amounts of UPFs were 45% more likely to develop adenomas—non-cancerous growths that can lead to bowel cancer. With bowel cancer rates among younger adults rising by 62% since the 1990s, researchers point to the growing prevalence of UPFs in modern diets as a contributing factor. In Malta, where food culture is integral to daily life, the findings raise concerns about the nation’s increasing reliance on fast food and processed meals. While traditional Mediterranean cuisine is celebrated for its health benefits, the shift toward convenience-based eating could pose risks to public health. Experts emphasize the importance of embracing fresh, minimally processed ingredients, such as local fish, seasonal vegetables,
The Impact of Ultra-Processed Foods on Health: A Wake-Up Call for Malta’s Food and Dining Culture
In a world where convenience often drives food choices, a new study has shed light on the potential health risks associated with consuming ultra-processed foods (UPFs). Women who eat large amounts of UPFs are reportedly at a greater risk of developing precursors to bowel cancer, highlighting the importance of dietary awareness in promoting a healthy lifestyle.
The study, published in JAMA Oncology, monitored 29,105 women with an average age of 45 over nearly 25 years. Researchers collected food surveys every four years, revealing that women who regularly consumed UPFs—such as processed sauces, crisps, processed meats, and ready-made meals—were 45% more likely to develop adenomas. These are non-cancerous growths in the bowel that can develop into cancer over time. Among the participants, 1,189 cases of early-onset adenomas were identified.
Malta’s vibrant food scene has seen a surge in fast food and convenience-focused dining options in recent years. While these can be tempting, the findings of this study serve as a reminder to prioritize balance and nutrition when planning meals, whether dining out or cooking at home. Embracing the fresh, wholesome ingredients that Malta is known for—such as locally caught fish, Mediterranean vegetables, and olive oil—could help mitigate the risks associated with a diet high in UPFs.
The study, funded by Cancer Grand Challenges, a global research initiative supported by Cancer Research UK (CRUK) and the US National Cancer Institute, offers valuable insight into rising bowel cancer rates among younger adults. Alarmingly, CRUK reports that bowel cancer rates among individuals aged 25-49 have increased by 62% since the early 1990s. For many, the prevalence of UPFs in daily diets may be a contributing factor.
To illustrate, a typical diet high in UPFs might include sweetened breakfast cereals, white toast with margarine, a flavoured yoghurt cup or breakfast bar, a pre-packaged sandwich with crisps and a sugary drink for lunch, and frozen pizza or oven chips with chicken nuggets for dinner—perhaps followed by ice cream or biscuits for dessert. According to the study, women consuming the highest proportion of UPFs averaged 9.9 servings daily, compared to the 3.3 servings consumed by those with the lowest UPF intake.
In Malta, where food plays such an integral role in culture and community, these findings raise important questions about the nation’s evolving dietary habits. While traditional Mediterranean cuisine is celebrated for its health benefits, the increasing availability of processed and fast foods could be impacting public health. The study’s lead author, Dr. Andrew Chan of Harvard Medical School, emphasized the need for further research into how diet, exercise, and gut microbiome disruption contribute to bowel cancer risk.
“This study suggests that ultra-processed foods could be linked to a higher risk of developing polyps,” Dr. Chan said. “However, more research is needed to confirm this link and to understand how the body responds to these foods.”
Fiona Osgun, Head of Health Information at Cancer Research UK, added: “Our diets are shaped by the world around us, from food prices to marketing and local availability. This can make healthy choices harder. Broader changes—from food policy to public health initiatives—are needed to make healthier diets more accessible for everyone.”
For those in Malta looking to make healthier food choices, the solution may lie in embracing the island’s culinary heritage. Incorporating fresh, seasonal produce, whole grains, legumes, and lean proteins into your meals can help reduce reliance on processed foods. Restaurants across Malta are increasingly offering healthier dining options, with many focusing on plant-based dishes, whole foods, and traditional recipes prepared with a modern, health-conscious twist.
For example, opting for local dishes like fresh grilled fish paired with a side of roasted vegetables, or indulging in a hearty Mediterranean salad drizzled with locally produced olive oil, can be both satisfying and nourishing. These choices not only support overall health but also align with Malta’s commitment to sustainability and the celebration of its rich food culture.
As the study highlights, prioritizing dietary quality is a powerful strategy to reduce the growing burden of early-onset colorectal cancer. By choosing fresh, minimally processed foods and supporting establishments that promote healthy eating, Maltese residents can take meaningful steps toward safeguarding their health while enjoying the flavors of their island home.
Let this serve as a call to action for both individuals and the food industry in Malta. Together, we can preserve the nation’s culinary traditions while fostering a culture of health and well-being—one plate at a time.