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Ultra-processed foods have been linked to everything from obesity to certain forms of cancer, but new research suggests these products could also raise your risk of early death.
That’s the major takeaway from a study published in the American Journal of Preventive Medicine. Ultra-processed foods currently make up about 70% of our food supply, raising a lot of questions about whether it’s OK to have a little bit of these products or if you should try to avoid them entirely.
Of course, there are plenty of serious illnesses, including cancer and genetic diseases, that can raise the risk of dying prematurely. But the study didn't weed those out.
Here’s what the research found, plus what dietitians want you to keep in mind when you head to the grocery store.
What did the study find?
For the study, researchers analyzed data from more than 240,000 people on their diet and overall health in eight countries: Colombia, Brazil, Chile, Mexico, Australia, Canada, the U.K., and the U.S.
The researchers found that there was a link between a person’s ultra-processed food consumption and how likely they were to die between the ages of 30 and 69 (which they dubbed as premature). The scientists found that up to 14% of all premature deaths in the U.S. were linked to ultra-processed foods. They also discovered that for every 10% increase in total calories someone had from ultra-processed foods, the risk of dying prematurely jumped by nearly 3%.
“The findings support that ultra-processed food intake contributes significantly to the overall burden of disease in many countries, and its reduction should be included in national dietary guideline recommendations and addressed in public policies,” the researchers wrote in the conclusion.
What are ultra-processed foods?
The level of processing for foods is part of a classification system called the NOVA scale. It breaks foods into these categories:
Unprocessed and minimally processed foods: Foods in this category are in their natural state or are barely altered. That includes things like fresh produce and milk.
Processed culinary ingredients: These ingredients go through minimal processing like pressing, refining, grinding, or milling. Olive oil and flour fall into this category.
Processed foods: These foods are changed from their natural state and usually contain sugar, oil, and salt. Foods like canned tuna and some cheeses are considered processed.
Ultra-processed foods: These foods are processed but also contain artificial colors and flavors, preservatives for shelf stability, and ingredients to preserve their texture. Many packaged foods are in this category. “These are foods that definitely don’t exist in nature by themselves,” says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Why might ultra-processed foods raise your risk of early death?
There are a few things that could be behind this. “Ultra-processed foods are engineered for shelf stability and hyper-palatability, not nutritional integrity,” Keatley says.
But while these foods may not offer much in terms of nutrition, they also tend to displace healthier whole foods that could support good health while giving people more added sugar, sodium, and additives in their diet, says Jessica Cording, R.D., author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.
This combination raises the risk of insulin resistance (which is linked to the development of type 2 diabetes), visceral fat (linked to a higher risk of heart disease, stroke, and type 2 diabetes), and chronic inflammation (which raises the risk of DNA damage and cancer), Keatley says. “Over time, the cumulative damage can shave years off a lifespan, especially in people who are already metabolically vulnerable,” he says.
The foods also raise the risk of obesity, which is linked to a host of serious diseases. “It’s not inherently that the foods are a one-way ticket to early death,” Cording says. “But it’s more like there are things that happen because of them.”
It’s also possible that people who eat a diet high in ultra-processed foods have other lifestyle factors that raise the risk of early death, like not being very active, Cording says.
Is it OK to have some ultra-processed foods?
Because ultra-processed foods are so prevalent in our food supply, it’s hard to avoid them entirely. That’s why Cording recommends aiming for an 85/15 approach, where 85% of your diet is made up of nutrient-dense, whole, and minimally processed foods, and the other 15% can be ultra-processed or processed foods. “There is room for flexibility in the context of an overall healthy diet,” she says.
Keri Gans, R.D.N., dietitian and host of The Keri Report podcast, agrees. “Ultra-processed foods can fit into a healthy diet, but they shouldn’t be the foundation of it,” she says. “Aim to center your meals around wholesome choices like fruits, vegetables, 100% whole grains, nuts, seeds, and legumes, and rely less on heavily processed options.”
Ultra-processed choices should also skew towards products with some level of nutrition, Keatley says. “Think: A protein bar with a decent fiber count vs. a sleeve of cookies,” he says. Keatley lists things like whole grain breads with minimal additives, fortified plant-based milks, and low-sugar protein bars as being better ultra-processed choices.
“What you want to avoid are the trifecta culprits: high sugar, refined grain, and fat combinations in chips, sodas, packaged desserts, and some frozen meals,” he says. “Those drive the biggest hits to satiety, glycemic response, and inflammation.”
Korin Miller