A new study has further highlighted the health risks of ultra-processed foods.
People with diets containing high quantities of ultra-processed foods could be risking early – and preventable – death, according to a new study published in the American Journal of Preventative Medicine. As part of a meta-analysis study (which uses data from lots of previous studies), researchers looked at data from eight different countries, including the UK and the US.
What did the study find?
In the UK, UPFs made up a whopping 53% of people’s energy intake, coming second only to the US, where UPFs comprised 55%. Using a mathematical model they had built, the researchers estimated that in the UK and the US, up to 14% of early deaths could be linked to the harms these types of food can cause. In Brazil and Columbia, where consumption was lower than 20%, researchers estimated that around 4% of early, preventable deaths could be linked to UPFs.
According to their calculations, in 2018/2019, almost 18,000 premature deaths in the UK could have been linked to UPF consumption.
In short, based on their analysis, the researchers found that the more UPFs in one’s diet, the higher the risk of early death. Now, we already know that UPFs have been associated with poor health outcomes and diseases, including cardiovascular disease, obesity, diabetes, some types of cancer and depression. What scientists still disagree on, however, is whether these poor health outcomes arise due to the actual processing, or because these foods are typically high in fat, salt and sugar anyway.
It’s also important to note that this study doesn’t actually provide clarity on that, nor does it prove any direct cause, but rather, a possible link. The evidence is observational rather than scientifically concrete. Nonetheless, it adds to a growing body of research highlighting the possible risks of high UPF consumption.
The study’s lead investigator, Dr Eduardo Augusto Fernandes Nilson, DSc, says the team’s calculations show that ‘Policies that disincentivise the consumption of UPFs are urgently needed globally, promoting traditional dietary patterns based on local fresh and minimally processed foods’.
However, in the UK, there’s currently no agreed definition for UPFs – and they aren’t mentioned in government dietary recommendations. This is partly because most of the research – like this study – is observational. Experts also say it’s difficult to eliminate other possible lifestyle factors that could be at play, including physical fitness and what the rest of somebody’s diet might look like.
So, what actually counts as ultra-processed food?
While there’s no official definition in the UK, the NOVA classification is often used as a reference point. It describes UPFs as ‘industrial formulations typically with five or more and usually many ingredients. Such ingredients often include those also used in processed foods, such as sugar, oils, fats, salt, anti-oxidants, stabilisers, and preservatives’.
These foods are usually ready to eat, drink or heat and often contain ‘aggressive marketing’ and ‘health claims’. NOVA notes more obvious examples like carbonated drinks, ice cream, pre-packaged snacks, pastries and burgers. However, it also points to less obvious UPFs like fruit yoghurts, pre-prepared pies and pasta and some types of bread.
Expert advice on how to avoid ultra-processed foods
Ultra-processed food is everywhere, so you shouldn’t necessarily feel bad about eating it. It’s not always clear if something is ultra-processed – and even when it is, it’s often the cheaper option. One 2019 study found that among children and lower-income people, the average UK diet contained up to 80% UPF.
‘Avoiding ultra-processed foods can be challenging, especially since they’re often hidden in everyday items, but one tip I often share with my patients is to try and avoid anything that comes out of a packet and to start with small, manageable changes,’ says NHS doctor and women’s health GP Dr Farah Ahmed. She adds that frozen vegetables – which generally retain a high percentage of nutrients – can be more economical and that tinned fish (in water or olive oil) is a great unprocessed and relatively affordable source of protein.
‘I advise patients to pay attention to the ingredient labels to help you spot additives, preservatives or unfamiliar chemical names that typically indicate ultra-processing
'In summary, the shorter the list of ingredients then the better. To manage costs, planning meals and batch-cooking can reduce reliance on convenience foods,’ says Dr Ahmed.
Elizabeth Sanchez, RD MSc, is a freelance dietician specialising in gut health and plant-based diets. Echoing Dr Ahmed, she advises avoiding ‘packaged foods with long lists of ingredients or any ingredient you wouldn't find in a normal kitchen’.
‘There are many less expensive foods that are nutritionally excellent, such as dried or tinned beans, chickpeas and lentils. You can buy healthier foods, such as packaged grains, in bulk to reduce cost, including rolled oats, wholegrain rice and pasta or other grains,’ adds Sanchez.
She says swapping one food at a time can make the transition easier, ‘particularly if you have young or fussy children’, and that you could consider investing in a bread maker or making your own flatbreads at home in bulk to freeze.
The bottom line
Although this new study highlights the potential, far-reaching health risks of UPFs, it still hasn’t proved a definitive link. But, regardless of the researchers’ findings, it’s always worth looking at how you can make healthier swaps and paying close attention to sometimes misleading packaging. You don’t need to make any drastic changes, either – as Dr Ahmed says, taking small, manageable steps is often the best way forward.
Hannah Bradfield