Ultra-processed foods increase fat in the thigh muscles according to MRI research

Research analyzed magnetic resonance images of thighs and found more fat infiltration between muscle fibers in people who consume a higher proportion of ultra-processed foods. The study involved participants without visible signs of knee osteoarthritis at the time of the exam. The researchers observed that the pattern occurred regardless of the total amount of calories consumed.

The work was part of Osteoarthritis Initiative, a national initiative to understand prevention and treatment of knee osteoarthritis. The authors belong to the musculoskeletal imaging research group at Universidade at Califórnia at San Francisco. Eles examined data from 615 people with a mean age of 60 and a mean body mass index of 27.

Intramuscular fat compromises muscle quality

The fat that accumulates within and between muscle fibers weakens the tissue. Ela Acts as a barrier to the growth and proper regeneration of fibers. Músculos weaker joints reduce the stability of the knee joint and increase the mechanical load on the cartilage.

The thigh muscles are essential for supporting the knee during movement. Qualquer Loss of strength or tone increases stress on the joint, especially in people who are overweight or obese. Fat infiltration in the thigh muscles indicates a systemic process that can also affect the calves, shoulders and abdomen.

Study looked at participants without diagnosed osteoarthritis

None of the volunteers showed signs of knee osteoarthritis on the images at the time of evaluation. The average age was 60 years and the average body mass index indicated overweight in the initial range. The consumption of ultra-processed foods varied between participants.

In an illustrated case, a 61-year-old woman whose diet consisted of approximately 29% of ultra-processed foods showed less fat infiltration. Outra with 87% ultra-processed foods showed intense marbling of fat on the thighs, even with a similar body mass index. The comparison highlighted that the percentage of ultra-processed foods influenced the result in addition to calories or reported physical activity.

• Examples of ultra-processed foods cited include industrialized breakfast cereals, chocolate bars, sweets and regular soft drinks or bottled sugary drinks.
• The average consumption of ultra-processed foods represents more than 50% of daily calories in adults in the Estados Unidos population.
• In children, the percentage rises to 62% of total calories.

Weak muscles increase the risk of osteoarthritis

Knee osteoarthritis affects around 375 million people worldwide. Mais of half of new cases occur in individuals under 55 years of age, often associated with obesity. Músculos thigh quality reduced by fat predict greater joint stress over time.

Previous research by the same group has already linked muscle strength, quality and function to the development of knee osteoarthritis. The new analysis reinforces that fat infiltration may be an intermediate mechanism. The study identified a strong association, but did not establish direct causality between ultra-processed foods and muscle fat.

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Factors that influence muscle quality

The reduction in muscle quality due to fat infiltration is linked to negative outcomes in several health situations. Entre they are longer hospital stays, worse surgical results, postoperative complications and a greater chance of tumor recurrence in cancer patients.

Experts highlight that improving muscle quality is possible with exercise and a diet based on minimally processed foods. The process tends to be more effective in younger people, but benefits occur at any age. Exercícios Low impact are preferable to protect the knee.

Recommendations for reducing ultra-processed foods and strengthening muscles

Careful reading of labels helps identify and replace products. Escolher Natural yogurt with fresh fruit instead of industrialized flavored versions is a simple swap. Incluir Whole grains, vegetables, beans, legumes and fresh, frozen or canned fruits in water improve the composition of the diet.

Sugary drinks can be replaced with water. Refeições Prepared at home with real ingredients reduces dependence on fast food. Para proteins, prioritize natural sources and avoid ultra-processed bars and supplements that often contain high sugar content.

Exercises such as wall squats, box step-ups, standing leg raises, inner thigh abductions, and calf raises strengthen the muscles around the knee. The elliptical and weight training also contribute to strength gains without high impact.

Limitations and next steps

Researchers have not determined how long high consumption is needed to produce the effects seen on muscles. Também The question of complete reversibility when reducing ultra-processed foods remains open. The study controlled variables such as total calories, body mass index, sociodemographic factors and physical activity levels.

Other research has already linked ultra-processed foods to weight gain, obesity, cancer, cardiovascular diseases, type 2 diabetes, depression and reduced life expectancy. The new evidence directs attention to the specific impact on muscle quality as a risk factor for joint problems.