It’s fair to say that ultra-processed foods are receiving a fair amount of negative attention right now. Foods like potato chips, soda, fast food, processed meats, and candy have been linked with everything from premature aging to cognitive decline. This is largely because these foods tend to be devoid of important nutrients, like fiber, vitamins, and minerals, and full of saturated fat, salt, and sugar. They are also often made with ingredients like colorants, artificial flavors, sweeteners, and emulsifiers.
And unfortunately, the situation is getting worse. A new study published in the American Journal of Preventive Medicine has analyzed data from eight countries, including the US, Canada, and the UK, and discovered a link between premature death and high consumption of ultra-processed foods.
According to lead investigator Eduardo Augusto Fernandes Nilson, DSc, of the Oswaldo Cruz Foundation (Fiocruz) in Brazil, the research suggests that for every 10 percent increase in the dietary share of ultra-processed foods, the risk of death increases by 3 percent.
High consumption of ultra-processed foods has been linked with everything from diabetes to cancer to cardiovascular disease. In fact, in total, these foods have been associated with 32 different diseases.
This is particularly concerning for countries where ultra-processed food consumption is extremely high. In Colombia, for example, consumption is around 15 percent, but in the US it’s around 50 percent. Nilson notes that in countries with lower consumption of ultra-processed foods, the percentage of premature deaths attributable to them is around 4 percent. In countries with higher consumption, this figure rises to nearly 14 percent.
To underline just how prevalent the issue is, Nilson explained that in 2018, it’s likely that 124,000 premature deaths could be linked to ultra-processed food consumption.
The research also expresses concern that the consumption of ultra-processed food is rising everywhere. “This shows that policies that disincentivize the consumption of ultra-processed foods are urgently needed globally,” he said. “Promoting traditional dietary patterns based on local fresh and minimally processed foods.”
The answer to more longevity might be more plants
The new research follows a recent study, published in the journal Nature, which highlighted the longevity benefits of a traditional Tanzanian diet from the rural Kilimanjaro region. The study suggested that those who eat more traditional, minimally processed plant-based foods, like okra, plantain, and beans, had lower levels of inflammatory proteins in their bodies, fewer markers of metabolic dysregulation, and a better immune response than people who consumed more ultra-processed foods.
“It’s often when people move away from [traditional] patterns toward more modern, Western diets that we see increases in chronic disease risk,” Sapna Peruvemba, MS, RDN of Health by Sapna, told VegNews.
Another new study in Nature, published in early April, found that older adults who eat more plant-based protein than animal-based protein tend to live longer, healthier lives. It concluded that a shift toward more plant-based protein could help improve health outcomes, especially in older people.
Both studies support the findings of the Blue Zones, which are five areas around the world where meat consumption is low and people eat predominantly minimally processed, plant-based foods. The five Blue Zones are Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda, CA in the US. You can read more about them here.
The need for nuance in the ultra-processed discussion
No doubt, growing research confirms that many ultra-processed foods are damaging to our health. However, recently, many experts have also called for more nuanced discussion around this particular topic.
In 2023, for example, one study suggested that ultra-processed foods can be healthy if they’re made with mostly plant-based ingredients. Think canned beans and instant oatmeal, for example. These foods are still nutritious, with fiber, protein, vitamins, and minerals, and they are easier and more convenient for consumers to prepare.
The following year, a paper published in Plos Medicine also called for more nuance. The research, conducted by two British scientists, expressed concern that urging the public to avoid all ultra-processed foods wasn’t helpful messaging. They pointed out that although many ultra-processed foods are unhealthy because of their high salt, refined sugar, and saturated fat content, several still provide nutritional value. They also highlighted that these foods play a crucial role in offering accessible and affordable food options for many individuals.
“Believe it or not, some UPFs can actually play a role in a well-balanced diet,” said Peruvemba. “Many fortified plant milks and yogurts fall into this category—they’re often enriched with nutrients like calcium, vitamin D, and B vitamins.”
“The ones to watch out for are those calorie-heavy, nutrient-light snack foods that leave you hungry for more,” she added. “Chips, candy, soda—you know the drill.”
Charlotte Pointing