Why ultra-processed food should make you ultra-concerned

While the occasional fast-food (UPF) meal or pack of biscuits won’t harm you, making ultra-processed food too much of your diet might. Sounds dramatic? That’s because it is.

Ultra-processed food is directly linked to 32 harmful effects to health, including a higher risk of heart disease, cancer, type 2 diabetes, adverse mental health and early death.
The Guardian, February 2024

It seems we should be concerned about the harmful effects of such foods on our gut microbiome and, therefore, our overall health.

Today, overly processed foods make up more than half of the diet of the population in many countries (3), with high-sugar breakfast cereals, microwave meals, and pizzas filling up freezers and cupboards nation-wide.

With research showing links between ultra-processed foods and an increased risk of lifestyle-related diseases and early death, there is reason to be concerned.

What are ultra-processed foods?

Ultraprocessed foods are generally characterized by their high levels of added sugars, fats, and artificial ingredients. They are industrial formulations made mostly or entirely from substances extracted from foods (e.g., oils, fats, sugars, starch), derived from food constituents (e.g., hydrogenated fats, modified starch), or synthesized in laboratories (e.g., flavor enhancers, color additives).

UPFs often contain little to no whole foods and are engineered to be super tasty, convenient, and have a long shelf life. Common examples include sugary drinks, packaged snacks, instant noodles, reconstituted meats, and ready-to-eat meals.

How is ultra-processed food made?

The processing typically involves multiple stages and complex procedures, such as extrusion, molding, or pre-processing by frying. Additives like preservatives, emulsifiers, and artificial flavors are extensively used to enhance taste, texture, and appearance.

Looking at what ultra-processed food means, the British Medical Journal uses the following definition:

“Ultra-processed foods are industrial formulations made by deconstructing whole foods into chemical constituents, altering them and recombining them with additives into products that are alternatives to fresh and minimally processed foods and freshly prepared meals” (1).
The British Medical Journal, 2022

As mentioned above, UPFs are linked to various health issues due to their high content of sugar, fat, and salt, and low nutritional value. They have been associated with increased risks of obesity, heart disease, diabetes, and other chronic conditions. The convenience and aggressive marketing of these products often contribute to their high consumption rates globally, posing significant public health challenges.

Still hungry?

Well, that’s the thing. We know that these foods are designed to be cheap, tasty, durable, convenient, and appealing. They can be extremely hard to resist and even border-line addictive!

When temptation strikes, remember these facts about UPFs:

Are more calorie dense, and we consume them 50% faster!
Can damage your gut lining – causing inflammation. PS inflammation is linked to health issues such as diabetes 2 and heart disease.
Reduce gut microbe diversity – a key indicator of good health.

ultra-processed food and list of ultraprocessed foods

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Does this mean we need to get up an hour early every day to make even the granola from scratch?

No. Because I rarely believe in extremes, I would never say never even to ultra-processed foods.

When life gets in the way, any “make every meal from scratch”-plan can meet resistance. So do enjoy that occasional fast food meal and colorful sweets – just be aware of the science behind it, and enjoy in moderation.

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Every effort is a win

Because the good news is that every effort counts. And knowing the science behind it, at least helps me fight off a craving or two as I pass by the all-too available snacks and pre-packaged dinners in the grocery store.

And every time we make the effort to choose unprocessed or minimally processed over ultra-processed food, it’s a win.

Because like the British Medical Journal (4) says:

Higher consumption of ultra-processed foods (more than 4 servings per day) is associated with a 62% increased risk of all-cause mortality compared with lower consumption (less than 2 servings per day)
For each additional daily serving of ultra-processed food, mortality risk relatively increased by 18% (a dose-response effect)

3 tips for reducing ultra-processed food

In short, here are three guidelines for ultra-processed foods and gut health:

Avoid ultra-processed foods when possible
Choose fresh foods and / or foods with “real” ingredients when you shop
Make meals from scratch when you can

So, while I agree whole-heartedly with the researchers quoted in the British Medical Journal study that “policies to limit ultra-processed food intake are urgently needed”, I’m happy to know that every effort to eat healthy counts!

Top 20 list of ultraprocessed foods to avoid

Your overall diet matters most, so don’t be freaked out about enjoying ultraprocessed every now and then. But as its clear that limiting UPFs is important, we’ve collected the Top 20 list of foods to avoid and/or limit:

Sugary Drinks: Soda, energy drinks, and sweetened juices.
Packaged Snacks: Potato chips, pretzels, and cheese puffs.
Instant Noodles: High in sodium and artificial additives.
Fast Food: Burgers, fries, and fried chicken.
Processed Meats: Hot dogs, sausages, and deli meats.
Sugary Breakfast Cereals: Often high in sugar and low in fiber.
Candy and Sweets: Candy bars, gummies, and chocolate.
Frozen Meals: TV dinners and frozen pizzas.
Baked Goods: Packaged cakes, cookies, and pastries.
Ice Cream: High in sugar and artificial flavors.
Margarine and Other Spreads: Often contain trans fats.
Energy Bars: Many contain high levels of sugar and artificial ingredients.
Condiments: Ketchup, mayonnaise, and salad dressings with added sugars and preservatives.
Artificially Flavored Snacks: Flavored popcorn and fruit snacks.
Commercial Bread: Often contains added sugars and preservatives.
Canned Soups: High in sodium and preservatives.
Processed Cheese: Cheese spreads and slices.
Sweetened Yogurts: Often high in added sugars.
Pre-packaged Sandwiches: Found in convenience stores, often high in sodium and preservatives.
Flavored Instant Oatmeal: Contains added sugars and artificial flavors.

Why These Foods Are Problematic:

High in Added Sugars: Contributes to obesity, diabetes, and heart disease.
High in Unhealthy Fats: Especially trans fats, which increase the risk of heart disease.
Low in Nutritional Value: Often lack essential nutrients and fiber.
High in Sodium: Can lead to hypertension and cardiovascular problems.
Presence of Artificial Additives: Colors, flavors, and preservatives, which may have adverse health effects.

7 Healthier Alternatives:

Water or Unsweetened Beverages: Instead of sugary drinks.
Whole Foods: Fresh fruits, vegetables, nuts, and seeds for snacks.
Home-cooked Meals: Using whole ingredients.
Lean Proteins: Such as fish, chicken, and legumes.
Whole Grains: Oats, quinoa, and brown rice.
Plain Yogurt: Add fresh fruit instead of choosing flavored options.
Natural Condiments: Homemade dressings and sauces using natural ingredients.

By limiting the intake of these ultraprocessed foods and opting for whole, minimally processed foods, individuals can significantly improve their overall health and reduce the risk of chronic diseases.

Also, check out this super helpful Healthline article for 22 substitutes to consider!

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If your friend claims UPFs are not harmful to health – here are 5 things you can say

Here are five science-backed arguments to illustrate the potential harms of ultra-processed foods to your health:

Increased Risk of Obesity and Metabolic Syndrome: Ultra-processed foods are often high in added sugars, unhealthy fats, and salt, which can lead to an increased caloric intake without providing essential nutrients. A study published in Cell Metabolism found that consuming UPFs led to weight gain and an increased risk of obesity and metabolic syndrome compared to minimally processed diets .
Higher Risk of Cardiovascular Diseases: Diets high in UPF have been linked to a greater risk of developing cardiovascular diseases. Research published in the British Medical Journal (BMJ) highlighted that higher consumption of ultra-processed foods is associated with an increased risk of heart disease and stroke due to their poor nutritional quality and high levels of unhealthy ingredients like trans fats.
Increased Risk of Cancer: Several studies have suggested a connection between ultra-processed food consumption and a higher risk of cancer. A notable study in The BMJ reported that a 10% increase in the proportion of ultra-processed foods in the diet was associated with a significant increase in the risk of overall and breast cancer .
Negative Impact on Gut Health: UPFs often contain additives, preservatives, and artificial sweeteners that can negatively affect gut microbiota. Research has shown that these additives can disrupt the balance of good and bad bacteria in the gut, potentially leading to inflammation and other gastrointestinal issues.
Increased Risk of Depression and Mental Health Issues: There is evidence linking the consumption of UPFs to mental health issues such as depression. A study published in Public Health Nutrition found that individuals with higher intake of ultra-processed foods had a higher risk of developing depression, possibly due to the poor nutritional content and the presence of harmful food additives.

These arguments highlight the potential health risks associated with consuming ultra-processed foods and support the importance of a diet rich in whole, minimally processed foods for maintaining overall health and well-being.

Sources: Cell Metabolism: Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain.BMJ: Ultra-Processed Foods and Cardiovascular Disease.BMJ: Ultra-Processed Foods and Cancer Risk.Frontiers in Microbiology: Impact of Food Additives on Gut Health.Public Health Nutrition: Ultra-Processed Foods and Depression Risk.

NOTE: This does not constitute medical advice. Seek advice from a healthcare professional as needed