Ultra-processed foods, like white bread, hot dogs, and soft drinks, make up more than half of the calories consumed in the standard U.S. diet.
A new study has found that for each 10% increase in calories from these foods, the risk for premature death increases by almost 3%.
Ultra-processed foods have been linked to many health problems, like cardiovascular disease, type 2 diabetes, mental health issues, and obesity, and may contribute to an estimated 14% of premature deaths in the U.S.
The researchers examined the relationship between ultra-processed food (UPF) consumption and premature death in eight countries—Colombia, Brazil, Chile, Mexico, Australia, Canada, the United Kingdom, and the U.S.
According to the study published in the American Journal of Preventive Medicine, eating more ultra-processed foods increased the risk of premature death from all causes.
"The more people consume UPF, the larger the risk," said Eduardo A.F. Nilson, DSc , the study's lead investigator and researcher at the Oswaldo Cruz Foundation in Brasilia.
Practically, that risk increase translates to just a few extra bites of ultra-processed foods daily.
"In a 2,000-calorie diet, 10% is just 200 calories. That could be as simple as adding a sugary coffee drink, a flavored yogurt with additives, or a packaged snack bar to your day," said John "Wesley" McWhorter, DrPH, MS, RD , a Houston-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetic.
While you don't need to stress about having an occasional convenience food, the concern is that small additions of ultra-processed foods end up displacing more nutrient-dense foods over time, he added.
Multiple studies have linked ultra-processed foods to poor health outcomes, but researchers still have more to learn about how these contribute to different medical conditions.
It has been suggested that ultra-processed foods harm the gut microbiome and cause inflammation. Ultra-processed foods are typically high in salt, fat, and calories and low in fiber, vitamins, and minerals, which helps explain the connection.
People who consume ultra-processed foods may eat these instead of more nutritious options.
"It's not just about cutting out UPFs, but also about what you're eating instead. We know diets rich in fiber, whole grains, fruits, vegetables, legumes, and lean proteins consistently support long-term health and lower risk of chronic disease," McWhorter said.
Remember that many studies on ultra-processed foods, including the new research, rely on observational data, meaning the findings can't prove that ultra-processed foods cause the health outcomes.
"Still, it underscores an important point: the quality of our overall dietary pattern matters," McWhorter said.
With all the evidence piling up against ultra-processed foods, you may wonder how to cut back. Limiting these foods is not always easy since grocery store shelves and restaurant menus are filled with these highly palatable items.
"Let's do small steps," Jeanette Andrade, RD , an assistant professor of food science and human nutrition at the University of Florida, told Verywell.
Try eating smaller portions of ultra-processed foods and make cuts where you can. If you typically drink two 16-oz bottles of a sugar-sweetened beverage each day, cut back to one bottle and replace the second drink with citrus-infused water, she said.
Even replacing a few ultra-processed foods with whole, unprocessed foods can make a difference in your overall health. Research has suggested that swapping 10% of your processed and ultra-processed food intake with minimally processed or unprocessed food may lower mortality risk.
Look for foods high in fiber, antioxidants, and healthy fats instead of ultra-processed foods to help lower inflammation, improve metabolic health, and reduce long-term disease risk, McWhorter said.
"The body responds surprisingly quickly to a more balanced, nutrient-rich diet," he added.
A new study found that eating just 10% more of ultra-processed foods increased the risk of premature death by 3%. While cutting back on these foods is a good idea, swapping more minimally processed or unprocessed foods into your diet can help lower that risk.
Harvard Health Publishing. The best ways to identify processed foods
Nilson EAF, Delpino FM, Batis C, et al. Premature mortality attributable to ultraprocessed food consumption in 8 countries American Journal of Preventive Medicine . 2025. doi:10.1016/j.amepre.2025.02.018
Harvard T. H. Chan School of Public Health. Processed foods and health
Lane MM, Gamage E, Du S, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses BMJ . 2024. doi:10.1136/bmj-2023-077310
Wolfson JA, Tucker AC, Leung CW, Rebholz CM, Garcia-Larsen V, Martinez-Steele E. Trends in adults' intake of un-processed/minimally processed, and ultra-processed foods at home and away from home in the United States from 2003–2018 The Journal of Nutrition . 2025;155(1):280-292. doi:10.1016/j.tjnut.2024.10.048
González-Gil EM, Matta M, Morales Berstein F, et al. Associations between degree of food processing and all-cause and cause-specific mortality: a multicentre prospective cohort analysis in 9 European countries The Lancet Regional Health - Europe . 2025;50:101208. doi:10.1016/j.lanepe.2024.101208 External Link
By Stephanie Brown
Brown is a nutrition writer who received her Didactic Program in Dietetics certification from the University of Tennessee at Knoxville. Previously, she worked as a nutrition educator and culinary instructor in New York City.
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