If you want to live longer, step away from the doughnuts and chips.
Ultra-processed foods—a category that includes all those all-too-enticing foods like snacks, sweets, and treats—may be delicious, but study after study has shown concerning issues with their impact on your health. And the latest study, published in the American Journal of Preventive Medicine, determined that for every 10% increase in the use of ultra-processed foods, the rate of premature death increased by 2.7%. That's especially troubling, given that a different study found that up to 70% of the U.S. food supply is processed foods.
So should you skimp on the snacks? Get the details on what this study found—and what experts suggest you may want to do in light of this research.
Grace Derocha , RDN, CDCES, MBA, spokesperson for the Academy of Nutrition and Dietetics
What Are Ultra-Processed Foods?
As you may have guessed, ultra-processed foods undergo a lot of extra work before they hit shelves and your home. The category includes things like chicken nuggets, candy, snack foods, and sodas. "Ultra-processed foods (UPF) are industrially manufactured products that often contain additives like preservatives, sweeteners, colorings, and emulsifiers," says Grace Derocha, RDN, CDCES, MBA, spokesperson for the Academy of Nutrition and Dietetics. "These foods are typically high in added sugars, unhealthy fats, and sodium, while being low in essential nutrients and fiber."
Ultra-processed foods tend to, unfortunately, also be incredibly delicious. And that's baked into how they're made. "Their design aims to be hyper-palatable, which can lead to overeating and disrupt natural hunger cues," Derocha says. In other words, they're created to ensure you can't stop at just a few chips or cookies—even if you're full—and you end up going back for more.
What the Study Found Regarding Ultra-Processed Foods and Premature Death
The study was a meta-analysis that reviewed the amount of processed foods in eight countries—the United States, the United Kingdom, Australia, Brazil, Canada, Chile, Colombia, and Mexico—and the death rates among people aged 30 to 69. The study had a research pool of 239,982 participants, and it found that with "each 10% increase in ultra-processed food contribution to total energy intake, there is a corresponding 2.7% rise in the risk of all-cause mortality."
While it would be difficult to definitively prove that ultra-processed foods specifically are to blame, the researchers say that it shows that ultra-processed foods "contribute significantly to the overall burden of disease in many countries."
Derocha says the study results aren't surprising. "The findings align with existing research—and support the understanding that high intake of ultra-processed foods contributes to adverse health outcomes."
Should You Be Worried About Ultra-Processed Foods?
Unfortunately, the short answer is yes (but don't panic). "Concern is warranted, as ultra-processed foods constitute a significant portion of the American diet," Derocha says. "Studies indicate that ultra-processed foods account for over 70% of the U.S. food supply, with adults consuming approximately 57% of their daily calories from these foods."
"The study estimates that in 2018, ultra-processed food consumption contributed to approximately 124,000 premature deaths in the U.S. This highlights the substantial public health impact of ultra-processed foods, and underscores the need for dietary shifts toward whole, minimally processed foods."
How to Reduce the Amount of Ultra-Processed Foods in Your Diet
The good news? This is an area where even small changes can make a big impact on your overall health. "While the study highlights the risks associated with ultra-processed foods, it also empowers individuals to make informed choices that promote better health," Derocha says.
Follow these tips to reduce your intake of ultra-processed foods—and your risks of early death.
Read food labels carefully
Whole foods like fresh fruits and veggies and simple proteins are best, but if you're buying packaged foods, you want to choose items that have a shorter list of ingredients, and ones you can pronounce and understand (i.e. skip out on things like partially hydrogenated vegetable oil or high fructose corn syrup). "Be vigilant about ingredients—a long list with unfamiliar terms often indicates high processing," Derocha says.
Take it slow
Going cold turkey on ultra-processed foods may seem like a great idea in light of this news, but it can be hard to sustain—and make the foods even more enticing if they're banned outright all at once. But every time you swap in a whole food for an ultra-processed food, you're making a good choice for your health. "Making small, sustainable changes, like cooking more meals at home, can lead to long-term benefits," Derocha says.
Reduce the worst offenders
There are different levels of processing that food undergoes before it hits grocery store shelves. So some foods, like unsweetened Greek yogurt , canned beans, or old-fashioned oats, may be processed—but they're still a healthy part of your diet.
If you're looking to make a big impact on your diet, there are a few food categories Derocha recommends cutting back or removing entirely.
Sugary beverages Sodas, sweetened teas, and energy drinks are major sources of added sugars.
Packaged snacks Items like chips, cookies, and candy often contain high levels of unhealthy fats and sugars and increased sodium.
Processed meats Products such as hot dogs, sausages, and deli meats are linked to increased health risks.
Ready-to-eat meals Frozen dinners and instant noodles typically have high sodium and preservative content.
Focus on whole foods
Whole foods tend to be the ones that are on every dietitian's list of foods to enjoy—things like nuts, whole grains, fresh fruits and vegetables, lean proteins, and heart-healthy fats. "Emphasize foods that are as close to their natural state as possible," Derocha recommends.
Talk with a pro
If you're having a tough time making healthier swaps, getting professional help can help give you the encouragement and the ideas to help you eat healthier. "Consulting with a registered dietitian can provide personalized strategies for dietary improvement," Derocha says.
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