Ultra-Processed Foods May Raise Risk of 3 Diseases, Study Says

The meta-analysis, published in Nature Medicine, found that consuming ultra-processed foods that are high in sugar, saturated fats, and calories—specifically processed meats, sugar-sweetened beverages, and trans fats—is associated with a higher risk of developing chronic diseases including type 2 diabetes, heart disease, and colorectal cancer.

Researchers came to that conclusion after reviewing over 70 relevant published studies. Their review found that, relative to zero consumption of ultra-processed foods, processed meat was associated with at least an 11% increase in type 2 diabetes risk and a 7% increase in colorectal cancer risk. Sugar-sweetened drinks were associated with at least an 8% average increase in type 2 diabetes risk and a 2% increased risk of ischemic heart disease. Consumption of trans fatty acids by way of foods like commercially baked goods, fried foods, and packaged snacks, was associated with at least a 3% average increased ischemic heart disease risk.

Of course, the study had its limitations, like inconsistent data, so the percentage associations above were ultimately considered weak because further research on the topic is needed. And, it’s important to remember that limiting ultra-processed foods doesn’t require perfection, says Ro Huntriss, R.D., chief nutrition officer at Simple Life App. “It starts with small, realistic shifts.”

However, the findings remain important because they highlight the possible connection between preventable chronic diseases and a diet containing ultra-processed foods, and offer another reason to do what you can to limit consuming them.

According to the Nova classification system that categorizes foods based on their processing, ultra-processed foods are industrial formulations made mostly or entirely from substances extracted from foods (such as oils, fats, sugar, starch, and protein isolates) or synthesized in laboratories (such as artificial flavorings, colorings, non-sugar sweeteners, and emulsifiers). Examples include commercially produced breads, rolls, cakes, cookies, donuts, breakfast cereals, soy burgers, flavored yogurts, ready-to-heat meals like frozen pizzas, soft drinks, and candy.

Ultra-processed foods “contain a lot of preservatives to make them last longer without going bad, and artificial colors to make them look appealing,” says Lance Uradomo, M.D., M.P.H., an interventional gastroenterologist at City of Hope in Orange County, California. They also have added sugar, salt, fats, and flavoring, which “are essentially empty calories” that provide no nutritional value, he adds.

Chronic diseases like type 2 diabetes, heart disease, and colorectal cancer all have the potential to impact life expectancy.

“Researchers have identified a number of factors that lead to an increased cancer risk, and diet is one of them,” says Dr. Uradomo. These foods are common in peoples’ diets because they’re inexpensive and require no preparation. “But it’s better to make the effort to primarily consume a healthy diet with lots of vegetables and fruit, whole grains, lean meats, and legumes as doing so helps protect against the risk of colorectal and other cancers,” says Dr. Uradomo.

Huntriss adds that ultra-processed foods are often high in added sugars, unhealthy fats, and sodium, while being low in essential nutrients and dietary fiber, all of which can contribute to chronic and ultimately life-threatening conditions like heart disease.

Another emerging concern is regarding the additives, preservatives, and artificial ingredients commonly found in ultra-processed foods. Some of these compounds may negatively affect gut health, inflammation, and metabolism, Huntriss says, though this may not be true of all additives and more research is needed to fully understand their long-term impact on human health.

With all of that being said, the study concluded that limiting ultra-processed foods is a good idea. “Ultimately, the goal should be to minimize intake of ultra-processed foods that are high in added sugars, saturated fats, sodium, and artificial additives, while focusing on whole and minimally processed foods that support long-term health,” Huntriss says.

Huntriss notes that not every packaged food is unhealthy by default, which can make it confusing to determine what to keep in your pantry. Dr. Uradomo recommends paying attention to the grams of saturated fats, as well as added salt and sugar listed on nutrition labels and checking to see if the daily value per serving of salt or sugar is more than 20%. If it is, it may be considered ultra-processed food.

“Most people now know that fast foods, sodas, deli meats, chips, and packaged snacks are all ultra-processed foods. These products are often a far cry from food in its natural state,” he says. “Sausage, bacon, hot dogs, beef jerky, and bologna are considered processed meat.”

Instead of reaching for prepared or packaged meals, be that from a vending machine or a drive-thru, cooking yours at home from recognizable, whole ingredients gives you the ability to include more vegetables and less salt, Dr. Uradomo explains.

That means you can still enjoy a hamburger at home, where it’s likely to be healthier if you make it from lean ground beef and fresh toppings. Another easy swap: “Instead of buying sugar-filled frozen yogurt or ice cream for dessert, you can mix plain Greek yogurt with berries or other fruit,” Dr. Uradomo suggests. If you’re a morning cereal type of person, “you might try switching to cooked oatmeal or whole grain toast with peanut butter for breakfast instead,” he says.

Ultimately, it’s important to remember that ultra-processed foods can be tough to avoid entirely, and Huntriss underscores starting with small, doable changes.