Ultra Processed Foods Risks: A Comprehensive Health Guide

We’ve all been there. You’re busy and want something tasty and fast. Maybe that frozen pizza or a quick bowl of instant noodles seems perfect. But increasingly, research reveals that these convenient choices might carry serious “ultra processed foods risks”.

These products are not doing your body any favors. A review in the British Medical Journal (BMJ) looked at 45 studies, involving almost 10 million people and revealed that ultra processed foods risks (as defined by the NOVA scale) lead to many adverse health outcomes.

Think issues as wide-ranging as heart disease, depression, dementia, sarcopenia, and type 2 diabetes.

But this is not a short list of adverse health outcomes — it’s a list of 32 negative outcomes that was published on February 28, 2024.

Direct associations were found between exposure to ultra-processed foods and 32 health parameters spanning all-cause mortality, cancer, and negative mental, respiratory, cardiovascular, GI, and metabolic health outcomes. It made people feel more anxious, more depressed, with more adverse sleep, and more likely to have wheezing, obesity, and Type 2 diabetes. 

It is time to understand what “ultra processed foods risks” might actually entail because ultra-processed foods (UPF intake) can do you a world of harm.

What Exactly Are Ultra Processed Foods?

It helps to clarify this category because not all processing is created equal. The NOVA classification system, which the World Health Organization uses, splits foods into four distinct groups. See the list below, as it’s very informative.

These groups range from unprocessed and minimally processed foods, such as fruits, nuts, eggs, and seafood, to “processed culinary ingredients,” all the way to ultra-processed foods. 

“Processed culinary ingredients” go through “simple” processes such as pressing, grinding, and refining. This is where you get olive oil, corn oil, and many seed oils. (Not saying seed oils are great. See our previous article on their dangers.)

Then we get to basic processed items such as bacon, salted nuts, and canned veggies (which are considered processed by virtue of the fact they include other ingredients such as salt or sugar)…  and finally to those *ultra-processed* concoctions filled with additives, preservatives, and other industrially made fillers.

The Line Gets Blurry

The tricky thing is that the lines can get blurred. Some foods such as bread might fall into a Class 3 or a Class 4 category, depending on how they’re made, what ingredients they include, and how they’re packaged. If it’s bread made simply with flour, water, yeast, and salt, it’d be a Class 3. If additives and preservatives are added to influence flavor or shelf life, now it’s become a Class 4 ultra-processed food. 

Many mass-produced packaged foods contain preservatives, additives, and fillers to enhance flavor or shelf life. They also use unnatural processes such as extrusion.

The Alarming Stats on Ultra Processed Foods Risks

Here’s a wake-up call – Research tells us that ultra-processed foods (UPFs) comprise nearly 60% of the typical adult diet. 

Even worse, though, is the impact these foods have on young people, with children consuming a UPF intake higher than the rest of us. Close to 70% of all the things they eat are ultra-processed foods!

These products are a staple for kids growing up now. If most of what we (or they) eat is heavily modified, how can that not affect our health outcomes long-term? How can we expect good health when we’re eating foods that are bankrupted. 

Why the Concern? Look Beyond “Bad” Nutrients

Yes, many of these foods have things like extra salt and sugar, as well as too many calories. But it goes deeper than that.

In 2009, researchers in Brazil proposed it was the “processing itself” that made these foods unhealthy. They developed a detailed food classification system to explain this concept.

Dr. Kevin Hall, a senior investigator at the National Institutes of Health decided to do a study to find out. In the study, 20 healthy overweight adults went through different tests with various diets to discover what was causing them to eat more.

The study revealed how our eating habits change significantly depending on how food has been altered during processing, irrespective of nutritional value. In other words, there are hidden ingredients in these foods that are additive and cause us to eat more of them. 

Ultra Processed Foods Risks & Specific Health Problems

Here’s a quick look at what extensive research connects to a high UPF intake:

• Heart Trouble: Studies show a greater risk of cardiovascular disease, heart attacks, and early death from cardiovascular and heart issues..
• Cancer Risk: Some cancers, like ovarian, breast, colorectal, and prostate cancers have increased risk from UPF.
• Mental Health: There’s a definite connection to depression, anxiety, and related mental health disorders.
• Obesity and Diabetes: Both are tied to increased intake of ultra-processed foods, including those that contain artificial sweeteners — contrary to popular belief.
• Sleep Disruption: Evidence shows adverse sleep patterns from UPF.
• Brain Health Concerns: A new study looked at data from the REGARDS study. Participants in this study who reported maintaining healthy eating patterns like a Mediterranean diet and minimal ultra-processed foods revealed much healthier brain habits than their counterparts who ate ultra-processed foods. A 2022 study showed a 25% higher incidence of dementia linked to frequent consumption of ultra-processed foods. 
• Gut Problems: Research shows a link specifically to a higher risk of colorectal cancer in men, as well as other inflammatory diseases such as Crohn’s disease. 
• Loss of Muscle Mass: In young adults, those who eat the most UPFs have the weakest muscles and are losing muscle mass (sarcopenia) as a result. This is from data of 10,255 adults from a study published in 2024. Significantly linear associations were observed between UPF intake and low muscle mass. 

It is not a pretty picture, is it?

The Scientific Advisory Committee on Nutrition (SACN) suggests in their published evidence reviewed in 2023, that research unequivocally highlights the importance of an unprocessed diet.

How to Spot Ultra Processed Foods Risks 

It’s time for a little detective work at the grocery store, because most grocery store options are ultra processed foods.

So, how can we avoid ultra processed food? A general guideline, it involves checking for items from the NOVA ultra-processed food group list (see below), to know which foods are minimally processed versus unprocessed foods. 

1. Shopping the perimeter of the store can be a helpful start, as that’s where the produce, meats and seafood, dairy, and eggs are generally located.
2. Think about what food components are rarely or never used at home, such as foods made in an industrial setting from unnatural ingredients. If you can’t pronounce an ingredient name, you probably shouldn’t eat it either.
3. Avoid items with more than two or three ingredients. Foods and ingredients used only to preserve and enhance the flavor or shelf life turn things into ultra-processed foods.
4. Become an avid label reader. This is especially true when stores have samples out, as they’re nearly always selling UPFs, and they’re going to try to get you with the flavor enhancements. 

Additives meant to enhance the look, like how shiny an item might be, are common with UPFs. UPF examples include instant soups, chicken nuggets, pretzels and cheese puffs that are extruded, and even most ice cream.

The NOVA Classification System

Food processing, as identified by the NOVA Classification System, account for the physical, biological and chemical processes that occur after foods are separated from nature, but before they’re consumed or used to prepare dishes and meals.

Due to all the negative affects of UPFs, try to avoid all foods in Group 4, and even to some extent, Group 3. 

Group 1 — Unprocessed or Minimally Processed Foods

Unprocessed and natural foods come straight from plants or animals and don’t undergo alterations when they’re removed from nature.

Minimally processed foods are natural foods that have been cleaned, had inedible parts removed, or undergone processes like drying, fermenting, or freezing without added ingredients. For example, ground beef is minimally processed, but bacon is not.

Other Group 1 foods include:

• Packaged, chilled, or frozen veggies, fruits, potatoes, and other roots and tubers without the addition of salt or sugar.
• Nuts, peanuts, and other seeds without salt or sugar.
• Bulk or packaged grains such as rice, corn kernel, or wheat berry.
• Grits, flakes and flours made from wheat, corn, or oats, including those enriched with folic acid or other nutrients lost during processing.
• Fresh and dried herbs and spices.
• Fresh or pasteurized vegetable or fruit juices with no added sugars or other substances.
• Fresh and dried mushrooms or algae.
• Lentils, chickpeas, beans, and other legumes.
• Coffee and tea.
• Dried fruits.
• Fresh, chilled, or frozen meat, poultry, fish and seafood, whole or in the form of steaks, fillets, and other cuts.
• Dried or fresh pasta, couscous, and polenta made from water, grits/flakes/flours described above.
• Fresh or pasteurized milk, yogurt made without sugar.
• Eggs.
• Tap, mineral, and spring water.

Group 2 — Oils, Fats, Salt and Sugar

Group 2 foods are also called Processed Culinary Ingredients. Use these in small amounts for seasoning and cooking foods to make culinary preparations.

Used in moderation, they can help contribute to diverse and delicious diets, without making them nutritionally imbalanced.

Group 2 food examples include:

• Oils including olive oil, avocado oil, etc.
• Butter and lard.
• Coconut oil.
• White, brown, and other types of sugar, plus molasses sourced from cane or beet.
• Honey extracted from honeycombs.
• Syrup extracted from maple trees.
• Salt extracted from seawater or mined from mountains.
• Starches extracted from corn.
• Foods combining any 2 of these, such as “salted butter”.

Group 3 — Processed Foods

Group 3 foods are made by combining group 1 and group 2 foods, and manufactured with the addition of salt, sugar, oil, or other substances, usually with just two or three ingredients.

Examples include:

• Canned legumes or vegetables (such as green beans or kidney beans).
• Tomato extracts, pastes, etc. (addition of salt or sugar).
• Fruits canned in sugar syrup.
• Beef jerky.
• Bacon.
• Nuts/seeds with added salt or sugar.
• Canned fish or sardines (with or without added ingredients).
• Salted, dried, smoked, or cured meats.
• Freshly made cheeses.
• Freshly made breads made of flour, yeast, salt, and water (unpackaged).
• Fermented alcoholic beverages such as beer, wine, and alcoholic cider.

Group 4 — Ultra-Processed Foods

Ultra-processed foods (UPFs) are industrial products made mostly from refined food substances like hydrogenated fats and modified starch. They often contain lab-made additives, flavor enhancers, and colors to enhance taste, appeal, and shelf life.

Manufacturing processes include extrusion, molding, and pre-processing by frying. Beverages can also be UPF too, for example, sodas… a biggie for many people. 

Ultra processed foods are tasty and even addictive by design. You might remember the ad from decades ago, “Betcha can’t eat just one” from Lay’s potato chips. I rest my case.

Here’s an (incomplete) list of problematic ultra processed foods:

• Fatty, sweet, savory or salty packaged snacks — chips, cheese puffs, etc.
• Biscuits, cookies.
• Pre-packaged pizza and pasta dishes.
• Ice cream and frozen desserts.
• Prepared burgers, hot dogs, sausages.
• Chocolates, candies, and confectionary in general.
• Pre-prepared poultry and fish (“nuggets” and “sticks”).
• Cola, soda, and other carbonated soft drinks (high-fructose corn syrup is anything but a natural sugar!).
• “Energy” and sports drinks.
• Packaged breads, hamburger and hotdog buns.
• Canned, packaged, dehydrated, and other “instant” soups, noodles, sauces, desserts, drink mixes, and seasonings.
• Baked products made with ingredients such as hydrogenated vegetable fat, sugar, yeast, whey, emulsifiers, and other additives.
• Sweetened and flavored yogurts. (Making a healthy product unhealthy!)
• Dairy drinks, including chocolate milk.
• Infant formulas and drinks, meal replacement shakes.
• Sweetened juices.
• Pastries, cakes, and cake mixes.
• Margarines and “butter” spreads.
• Distilled alcoholic beverages such as whisky, gin, rum, vodka.

How much of your daily diet is from these foods? If you’re like most people, it’s around 60%. But that can put you at significantly higher risk for cardiovascular disease, Type 2 diabetes, dementia, and all-cause mortailty.

Actionable Changes You Can Make Today

The “golden rule” of eating is this: “Always prefer natural or minimally processed foods and freshly made dishes and meals, over ultra processed foods.”

Knowing is only half the battle, right? We must decide how to shift what we eat.

Simple Swaps

Here are some things that can move the needle towards better health.

1. Focus on Fresh. Consume whole, natural foods, and you may notice health improvements almost immediately. Fresh fruits and veggies and other Group 1 foods become primary when we shift away from ultra processed foods.
2. Cook Your Meals Fresh at Home. That way you can control your ingredients and choose mostly Group 1 foods to avoid ultra processed foods risks. You can form your own burgers, cut chicken into your own “nuggets,” make fresh yogurt from milk, make your own bread from flour, make fresh soup stock from meat bones and add fresh produce to your stock for a delicious homemade soup.
3. Become a Label Reader. Read labels and start avoiding foods with ingredients you don’t recognize, like modified starches and hydrogenated fats and more. Avoid foods with more than three ingredients or anything you don’t recognize or can’t pronounce.

Potential Foods and Replacements

When looking to replace ultra-processed foods with healthier alternatives, small swaps can make a big difference. 

Instead of soda, sweetened juices, or energy drinks, drink water with a splash of lemon, herbal teas, homemade smoothies, or even sparkling water.

For sweets and desserts, replace breakfast cereals, crackers, cookies, candies, and ice creams with options like fruit salad, a dark chocolate square (70% or higher), or homemade granola made with oats, nuts, and coconut oil.

Sauces and condiments, packaged ketchups, marinades, and salad dressings often contain additives and excess sugar. A simple homemade dressing using olive oil and vinegar is a fresher, healthier, and more economical alternative.

For ready-to-eat meals, such as instant soups, TV dinners, and canned chilis, try preparing homemade soups with fresh stock and vegetables for a more nutritious and flavorful option. Freeze leftovers for a future quick meal.

Making these swaps can help reduce processed food intake while still enjoying delicious and satisfying meals.

Embrace Whole Foods: The Easier, Better Way

This doesn’t mean all your favorite dishes disappear from the menu entirely, or that your life will lack joy or fulfillment. In fact, you may decide you prefer whole foods with your own customized seasonings once you’ve done those for a month or two.

So, focus on minimally processed meals most of the time. Put extras in the freezer for a quick meal when you’re rushed. Healthier, minimally processed food is usually more filling and less fattening too.

Develop a healthy mindset and aim to ditch your ultra-processed diet to reduce adverse health outcomes. The growing body of research on UPF impacts a variety of things from metabolic syndrome and Type 2 diabetes to a higher risk of cardiovascular disease, dementia, and all-cause mortality.

The higher risks should be a key motivator for making this change in mindset and choices. With practice, these changes will become natural and satiating.

Conclusion

Changing what we eat, and making smarter dietary decisions, means confronting uncomfortable realities and the true scope of “ultra processed foods risks.” 

The BMJ study, serving as an umbrella review, really brings light to the possible adverse health risks from these types of food, which are linked to excess weight, metabolic syndrome, heart disease, and chronic inflammatory diseases. 

The ultra processed foods risks are just not worth it. The choices you make every day, at home and in the grocery store, have major impact on your long-term health, including your weight and disease risk. 

Knowing these risks, you can make healthier choices, to build a better future and ultimately protect your overall health and metabolic health long term! 

Frequently Asked Questions

What are ultra-processed foods?

Ultra-processed foods (UPFs) are heavily modified industrial products made from refined ingredients like hydrogenated fats, artificial flavors, and emulsifiers.

They undergo extensive processing—such as extrusion and frying—to enhance taste, texture, and shelf life, making them highly convenient, addictive, and woefully unhealthy.

What are some examples of ultra-processed foods?

Ultra-processed foods include soda, sweetened juices, energy drinks, and packaged snacks like chips and pretzels.

Other examples are instant noodles, frozen pizzas, processed meats, sweetened dairy products, pre-packaged baked goods, fast food meals, and meal replacement shakes.

What are the adverse health outcomes of ultra processed foods risks?

Ultra processed foods risks have been linked to numerous negative health outcomes, including an increased risk of heart disease, type 2 diabetes, obesity, depression, dementia, certain cancers, and all-cause mortailty.

Studies have also associated UPFs with gut health issues, sleep disturbances, and muscle loss (sarcopenia).

What foods are the least processed and the safest to eat?

The least processed and safest foods are those in their most natural state, often classified as Group 1 in the NOVA classification system.

These include fresh fruits and vegetables, whole grains, nuts, seeds, legumes, eggs, fresh meats, seafood, and dairy products without added sugar or artificial ingredients.

Cooking at home with whole, minimally processed ingredients allows for better control over nutrition and reduces reliance on ultra processed foods risks.