When it comes to staying healthy, many of us focus on well-known risks like smoking, heavy drinking, or avoiding harmful substances. We eat balanced meals, choosing fresh fruits, vegetables, and whole foods to support our well-being.
But what if the real risk to your health isn’t just about lifestyle choices, but something much closer to home? These familiar items might seem harmless or even healthy, but new research suggests they could quietly put your health at risk in ways you never expected.
A new international study has sent shockwaves through the health community, suggesting that ultra-processed foods (UPFs)—the packaged snacks, sugary drinks, processed meats, and sweetened cereals many of us eat daily—could be responsible for more premature deaths than even the most notorious illegal drugs, such as fentanyl.
Ultra-processed foods are industrially manufactured products that typically contain ingredients you wouldn’t find in a home kitchen: artificial flavours, preservatives, emulsifiers, and a cocktail of additives designed to make them taste irresistible and last longer on the shelf.
Think of soft drinks, instant noodles, frozen pizzas, packaged cakes, and even breakfast cereals.
According to recent research, these foods comprise 40 to 42 per cent of our daily energy intake in Australia. That figure is even higher in the United States (US) and the United Kingdom (UK), where UPFs account for over 70 per cent of the food supply.
Why are they so popular? Convenience, affordability, and aggressive marketing play a significant role. For busy families, retirees on a budget, or anyone looking for a quick meal, UPFs can seem like a godsend.
However, as this new research shows, the hidden costs to our health may be far greater than we realise.
The study, published in the American Journal of Preventive Medicine, analysed data from nearly 240,000 people across eight countries, including Australia, the US, the UK, Brazil, Chile, Mexico, Colombia, and Canada.
Researchers wanted to estimate how many premature, preventable deaths could be linked to eating UPFs.
The results were sobering. In the US alone, the researchers estimated that 124,000 premature deaths in 2018 could be attributed to UPF consumption.
For comparison, nearly 74,000 Americans died from fentanyl overdoses in 2022—a figure that has dominated headlines and prompted national health emergencies.
Up to 14 per cent of premature deaths were linked to foods with the highest UPF consumption (like the US and UK). The numbers were similarly high in Australia and Canada.
The impact was still significant even in countries with lower UPF intake, like Colombia and Brazil.
The study found that for every 10 per cent increase in calories from UPFs, the risk of early death rose by nearly 3 per cent. That means even small changes in diet could significantly impact long-term health.
What health problems are linked to UPFs?
This isn’t the first time UPFs have come under fire. Previous research has linked them to a laundry list of health issues, including:
Obesity
Type 2 diabetes
Heart disease
Certain cancers
Mental health problems, such as depression and anxiety
The common thread? UPFs are often high in sugar, salt, and unhealthy fats but low in fibre, vitamins, and minerals. Over time, this can wreak havoc on your body, increasing inflammation, disrupting gut health, and raising your risk of chronic disease.
It’s important to note that not all processed foods are created equal. There’s a big difference between minimally processed foods (like frozen veggies or canned beans) and ultra-processed foods packed with additives and artificial ingredients.
Nutrition experts recommend focusing on whole, minimally processed foods as much as possible—think fresh fruit and vegetables, whole grains, lean meats, and dairy.
If you buy packaged foods, check the ingredient list and nutrition label. The shorter and simpler, the better.
Not everyone agrees with the study’s conclusions. Some industry groups argue that the definition of ‘ultra-processed’ is too vague, and that demonising convenient, affordable foods could make it harder for people to access nutritious options, especially those on tight budgets.
Sarah Gallo, a spokesperson for the Consumer Brands Association, warned that ‘misleading studies’ could cause confusion and even harm if people start avoiding shelf-stable nutrient-dense foods.
‘This is another example of a misleading study that will ultimately lead to consumer confusion. Currently, there is no scientific agreement on the definition of ultra-processed foods,’ Gallo said.
‘Demonising convenient, affordable and shelf-ready food and beverage products could limit access to and cause avoidance of nutrient-dense foods, resulting in decreased diet quality, increased risk of food-borne illness and exacerbated health disparities.’
Lexanne Garcia