Ultra-processed Foods Linked To Higher Risk Of Multiple Diseases, Death

• A large study has found that eating more ultra-processed foods (UPFs) was linked to a higher risk of disease and early death.
• The risk of chronic diseases increased with higher UPF consumption, but reducing intake may help mitigate risk.
• Nutrition experts suggest making whole and minimally processed foods the basis of your diet.
• Choosing healthier options, cooking for yourself, and avoiding fast food can all help reduce your UPF intake.

Eating more ultra-processed foods (UPFs) is associated with an increased risk of several serious health problems and even a greater chance of early death.

A large study published on September 22 in Family Medicine and Community Health found that those who ate the most UPFs were more likely to develop chronic illnesses, including:

• heart disease
• cancer
• obesity
• metabolic syndrome
• diabetes
• mental health conditions
• digestive diseases

These individuals also had a higher overall risk of death. 

While there is no commonly accepted definition of UPFs, a classification system known as NOVA defines ultra-processed foods to be “industrial formulations with five or more ingredients” that contain substances that aren’t typically used in culinary preparations. five or more ingredients.”

These additives are typically intended to make UPFs feel, taste, or look more appealing. According to the researchers of the new study, UPFs also tend to be high in sugar, salt, and unhealthy fats but low in essential nutrients like fiber and vitamins.”

UPFs are heavily altered from their original form and often contain additives intended to make them feel, taste, or look more appealing. They tend to be high in sugar, salt, and unhealthy fats but low in essential nutrients like fiber and vitamins, the researchers noted.

The researchers added that because many chronic diseases often occur together, reducing UPF intake could be an important step in preventing multiple health problems at once.

Effects of UPF intake on health outcomes

The researchers conducted their study by combining the results of several different studies to get a clearer overall picture.

Specifically, they looked at studies where groups of people were followed over time to see how their habits affected their health.

To be included, studies had to involve adults aged 18 or older who were initially free of specific diseases. The studies also needed to compare people who ate the most ultra-processed foods to those who ate the least. 

The NOVA classification system was used to identify ultra-processed foods, such as candies, packaged snacks, sugary drinks, and ready-to-eat meals.

The researchers gathered data on health outcomes, including:

• high blood pressure
• cardiovascular events
• cancer
• obesity
• diabetes
• mental health issues
• digestive diseases
• death from any cause

In total, the team analyzed 51 studies involving nearly 9 million participants from around the world. The follow-up periods ranged from 2 to 32 years. 

Dietary intake was measured using food frequency questionnaires, 24-hour recalls, or dietary histories.

The researchers used statistical methods to compare the highest consumers of UPFs with the lowest consumers and examined dose-response relationships — in other words, how the risk changed with increases in UPF consumption. 

The analysis took into account differences in how UPF intake was measured, whether by grams per day, servings per week, or as a percentage of total daily food intake.

Higher UPF intake associated with several health risks

The study found that consuming a large amount of ultra-processed foods is linked to an increased risk of many chronic health problems. 

People with the highest UPF consumption had a:

• 24% higher risk of cardiovascular events like heart attacks and strokes
• 23% higher risk of obesity or overweight
• 24% higher risk of metabolic syndrome or diabetes
• 27% higher risk of depression and anxiety
• 31% higher risk of digestive diseases, including Crohn’s disease
• 12% higher risk of cancer
• 18% higher risk of death from any cause

These numbers were derived by comparing people who ate the most UPFs to those who ate the least.

The researchers also examined how risks changed with each additional amount of UPFs eaten. For every extra 100 grams (about 3.5 ounces) of UPFs consumed daily, the risks increased as follows:

• 14% higher risk of cardiovascular events
• 4% higher risk of cancer
• 3% higher risk of death from any cause
• 2% higher risk of metabolic syndrome or diabetes

Additionally, increasing UPFs by 10% of total daily food intake was linked to a 16% higher risk of metabolic syndrome or diabetes.

However, the link between UPFs and high blood pressure was less clear. While the overall comparison did not show a statistically significant connection, dose-response analysis suggested an 11% higher risk of high blood pressure for every additional 100 grams of UPFs consumed daily.

The results were consistent across different ways of measuring UPFs and across different populations. 

The researchers noted that these chronic diseases often co-occur in the same individuals, a situation known as multimorbidity, which complicates treatment and increases healthcare needs. Reducing UPF consumption could help reduce their risk.

How much is too much when it comes to UPFs

Johannah Katz, MA, a registered dietitian at Nourish, who was not involved in the study, told Healthline that there isn’t currently a cutoff point at which ultra-processed foods become harmful.

“What this new research suggests is more of a dose-response relationship; the more ultra-processed food in the diet, the higher the observed risk for several chronic diseases,” she said.

Katz said she wouldn’t advise people that they necessarily need to eliminate all UPFs.

“A more realistic goal is to keep them from becoming the foundation of the diet and prioritize whole or minimally processed foods most of the time,” she said.

Katz further noted that just because something is ultra-processed doesn’t necessarily mean it is unhealthy.

“[A] sugary soda and a fiber-rich packaged whole grain bread may both meet criteria for ultra-processing, but they’re nutritionally very different,” she said.

How to cut back on ultra-processed foods

Vahista Ussery, MS, MBA, a registered dietitian nutritionist and chef as well as the Co-Founder of To Taste, advocates for a step-wise approach to reducing UPF intake. She was not part of the study.

“The first step would be to try to swap your favorite ultra-processed foods with healthier versions,” she said, noting that while many products marketed as healthy are, in fact, still ultra-processed, they can be a stepping stone to making larger changes.

Ussery said the next step is to start cooking more at home using whole ingredients.

“When you cook from home, you are fully in control of what you put into your body,” she said. “Look for simple recipes that aren’t intimidating and that you can prepare with the equipment you have on hand.”

Next, work on reducing your fast food intake, which tends to be heavily processed and less nourishing.

“If you have to go to a fast food restaurant, try to order the fresher options or consider adding fresher options and shrinking portion sizes of ultra-processed foods,” Ussery advised. “For example, order a small milkshake versus [a] large and add a side salad to fill you up instead.”

Finally, she pointed out that ultra-processed foods are “designed to be addictive,” which can make it difficult to stop eating them.

“The more you do, though, the easier it gets. Try to resist the temptation!” Ussery urged.