This article is about the health consequences of consuming ultra-processed foods.
The idea came from a X feed about Robert F. Kennedy, Jr., the new Health and Human Services secretary. He would like to find out the link between ultra-processed food and chronic diseases. I reposted it at RFK to investigate links to chronic diseases
This article from the recent studies will serve as my humble contribution.
Introduction
In recent years, the consumption of ultra-processed foods (UPFs) has dramatically increased worldwide. This has contributed to a significant shift in dietary patterns.
This shift has been linked to a rise in chronic diseases. These include obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
Understanding the role of ultra-processed foods in health requires a clear definition. We need to understand what they are and their classification. It is also essential to know their impact on the human body.
What Are Ultra-Processed Foods?
Ultra-processed foods (UPFs) are industrial formulations made from substances extracted from foods, chemically modified ingredients, and additives. They contain little to no whole foods and are often designed for convenience, taste, and long shelf life.
These products typically include artificial flavors, preservatives, colorants, and emulsifiers. These additives enhance texture and taste. However, they lack the natural fiber, vitamins, and minerals found in whole or minimally processed foods.
The NOVA Classification System
The NOVA food classification system was developed by researchers at the University of São Paulo in Brazil. It categorizes foods based on the extent and purpose of their processing. It consists of four groups:
- Unprocessed or Minimally Processed Foods: Includes fresh fruits, vegetables, nuts, eggs, milk, fresh meat, and grains. They have undergone minimal changes (e.g., cleaning, freezing, or grinding).
- Processed Culinary Ingredients: These are extracted from whole foods and used in cooking, like oils, butter, sugar, and salt.
- Processed Foods: Foods that have been altered through cooking, canning, fermentation, or preservation. They still retain most of their original nutritional properties. Examples: Canned vegetables, cheese, freshly baked bread, and cured meats with minimal additives.
- Ultra-Processed Foods (UPFs): These are industrially produced foods with multiple ingredients. They include artificial additives. These foods are designed to be hyper-palatable, convenient, and long-lasting.
Examples of Ultra-Processed Foods
The following foods fall into the ultra-processed category based on the NOVA classification:
- Sugary and artificially sweetened beverages (sodas, energy drinks, flavored waters)
- Packaged snacks and candies (chips, cookies, candy bars, instant noodles)
- Reconstituted meat products (hot dogs, sausages, chicken nuggets, fish sticks)
- Pre-packaged ready-to-eat meals (instant soups, frozen pizzas, microwaveable meals)
- Commercially baked goods (mass-produced bread, pastries, cakes, doughnuts)
- Flavored dairy products (sweetened yogurt, processed cheese slices)
- Breakfast cereals and granola bars (highly processed versions with added sugars and artificial flavors)
- Fast food and industrially produced sauces (burger buns, mayonnaise, ketchup, powdered soups, salad dressings)
These products are widely consumed due to their affordability, aggressive marketing, and availability. However, several studies have linked their high consumption to increased risks of obesity, metabolic syndrome, and inflammatory-related diseases.
Scientific Evidence on Ultra-Processed Foods and Health Outcomes
Study 1: Ultra-Processed Food Exposure and Adverse Health Outcomes (BMJ, February 2024)
This study examined data from nearly 9.9 million participants and found strong associations between ultra-processed food consumption and various health outcomes.
Risk ratios (RRs) show the increased likelihood of an event occurring in individuals consuming UPFs. This is compared to those who do not consume UPFs.
- Cardiovascular Disease-Related Mortality: UPF intake increased the risk by 50%. Cardiovascular diseases include heart attacks and strokes.
- Type 2 Diabetes: Each incremental increase in UPF intake raised the risk by 12%.
- Anxiety Outcomes: Consumption of UPFs increased the risk of anxiety by 48%.
- Common Mental Disorders: Higher UPF consumption led to a 53% increase in the risk of common mental disorders.
Highly Suggestive (Class II) Evidence:
- All-Cause Mortality: UPF consumption was linked to a 21% higher risk compared to those who do not consume UPF.
- Heart Disease-Related Deaths: The risk was 66% higher.
- Depressive Outcomes: The likelihood of developing depression increased by 22%
- Obesity: Those consuming high levels of UPFs had a 55% greater risk.
Study 2: Ultra-Processed Food Consumption and Chronic Respiratory Disease Mortality (European Journal of Nutrition, June 2024)
This study analyzed data from 96,607 participants to assess the association between UPF consumption and chronic respiratory disease (CRD) mortality.
Chronic respiratory diseases refer to long-term lung conditions like asthma, chronic bronchitis, and chronic obstructive pulmonary disease (COPD).
COPD is a progressive lung disease that causes airflow blockage and breathing difficulties, often linked to smoking and environmental pollutants.
- Higher UPF intake was linked with an increased risk of CRD mortality by 10%.
- COPD mortality risk increased by 26% (HR 1.26, 95% CI 1.06–1.49).
Hazard ratios (HRs) measure the risk of an event occurring in one group compared to another over time. An HR of 1.10 means there is a 10% increased risk, while an HR of 1.26 indicates a 26% higher risk compared to lower UPF consumers.
Study 3: Ultra-Processed Foods and Human Health (Advances in Nutrition, December 2023)
This study conducted a meta-analysis of 25 reports. It examined the relationship between UPF consumption and diabetes, hypertension, dyslipidemia, and obesity. This analysis used prospective cohort studies.
A total of 4,522 articles were screened, and the following associations were found:
- Diabetes: High UPF consumption increased the risk by 37%.
- Hypertension: The risk of developing hypertension was 32% higher.
- High triglyceride levels: Elevated triglyceride levels were 47% more likely in high UPF consumers.
- Low HDL Cholesterol: Low levels of “good” cholesterol were observed 43% more often.
- Obesity: High UPF intake was linked with a 32% greater risk.
Diabetes, hypertension, high triglycerides, low HDL and obesity are components of the metabolic syndrome. Metabolic Syndrome leads many common diseases.
Study 4: Ultra-Processed Foods and Health Outcomes (Nutrients, June 2020)
This review examined 43 studies, of which 37 found at least one negative health outcome link with UPF consumption. Adverse effects included:
- Obesity
- Cardiovascular disease
- Type 2 diabetes
- Cancer
- Irritable bowel syndrome
- Depression
- All-cause mortality
- Increased risk of asthma in children
- Frailty conditions
Let’s take a moment to discuss frailty since it is not typically discussed here.
Frailty is a clinical syndrome. It is characterized by reduced strength, endurance, and physiological function.
This condition makes individuals more vulnerable to falls, infections, disability, and hospitalization. It commonly affects older adults and is linked with muscle loss (sarcopenia), unintentional weight loss, exhaustion, and slower mobility.
Health Significance of Frailty:
- Increased risk of chronic diseases like cardiovascular disease, osteoporosis, and diabetes.
- Higher likelihood of hospitalization and longer recovery times after illness or surgery.
- Reduced quality of life and increased dependence on caregivers.
- Elevated risk of early mortality due to compromised immune and organ function.
A crucial finding of the last study was that no research found any health benefits from eating ultra-processed foods.
Conclusion
The evidence overwhelmingly suggests that ultra-processed foods pose serious health risks. Based on the four major studies reviewed:
- UPFs are strongly linked with a higher chance of dying early, especially from cardiovascular disease and chronic respiratory diseases.
- They significantly raise the likelihood of metabolic disorders, including diabetes, hypertension, and obesity.
- UPFs contribute to mental health issues such as anxiety and depression.
- No study has found any health benefits from consuming ultra-processed foods.
Call to Action
Your health is in your hands. Reducing ultra-processed food consumption can significantly lower your risk of chronic diseases and improve your overall well-being.
Add more whole foods like fresh fruits, vegetables, whole grains, and lean proteins to your diet. Small changes lead to big improvements over time.
Share this knowledge with your friends and family, and take control of your health today!
Don’t Get Sick!
Stay current by subscribing. Feel free to share and like.
Follow me on Truth Social, Gab, Twitter (X), Facebook, Follow, and Telegram.
If you find value in this website, please consider buying a coffee to show your support.
References:
- Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O’Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310. doi: 10.1136/bmj-2023-077310. PMID: 38418082; PMCID: PMC10899807.
- Mekonnen TC, Melaku YA, Shi Z, Gill TK. Ultra-processed food consumption and risk of chronic respiratory diseases mortality among adults: evidence from a prospective cohort study. Eur J Nutr. 2024 Jun;63(4):1357-1372. doi: 10.1007/s00394-024-03356-4. Epub 2024 Feb 28. PMID: 38413485; PMCID: PMC11139728.
- Vitale M, Costabile G, Testa R, D’Abbronzo G, Nettore IC, Macchia PE, Giacco R. Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2024 Jan;15(1):100121. doi: 10.1016/j.advnut.2023.09.009. Epub 2023 Dec 18. PMID: 38245358; PMCID: PMC10831891.
- Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients. 2020 Jun 30;12(7):1955. doi: 10.3390/nu12071955. PMID: 32630022; PMCID: PMC7399967.
© 2018 – 2025 Asclepiades Medicine, LLC. All Rights Reserved
DrJesseSantiano.com does not provide medical advice, diagnosis, or treatment
As an Amazon Associate, I earn from qualifying purchases.