How Ultra Processed Foods Impact Our Health

These higher risks of death “were mainly driven by meat/poultry/seafood based ready-to-eat products, sugar and artificially sweetened beverages, dairy based desserts, and ultra processed breakfast foods,” wrote the team led by senior researcher Mingyang Song, an associate professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston.

Franciscan Health clinical dietitian Allison Forajter, a member of the Northwest Indiana and Indiana Nutrition and Dietetics Associations, explains what are ultra processed foods, how eating ultra processed foods are linked to common health conditions and easy substitutions.

What Are Ultra Processed Foods?

Ultra processed foods are made mostly from substances extracted from whole foods, like saturated fats, starches and added sugars. They also contain a wide variety of additives to make them more tasty, attractive and shelf-stable, including colors, emulsifiers, flavors and stabilizers.

"Processed foods" is a broader term that includes any food that has been altered by preparing it in a different way including cooking, canning, freezing, fortifying or adding additives, such as flavor, color, emulsifiers and stabilizers.

Processed foods can fall into different categories including minimally processed, processed or ultra processed foods (UPF).

As we explore the aisle of the grocery store let’s go through some examples of foods that are minimally processed, processed or ultra processed.

Ultra processed foods make up 57% of the average American's daily calories, up from 53% in 2001, noted Marjorie McCullough, senior scientific director of epidemiology research at the American Cancer Society.

When people eat ultra processed foods on a regular basis, they are unlikely to get the fiber, vitamins, minerals and phytonutrients that their bodies need to be healthy, fight disease and reduce inflammation.

Why Are Foods Processed?

Foods are processed for a number of reasons. For example, fruits and vegetables are canned or frozen to prolong shelf-life and allow access to produce year-round.

Heavily processed foods, like frozen pizza or microwave dinners, not only prolong shelf-life but also are convenient. Additives help preserve freshness, make the foods look more appealing, and/or add vitamins and minerals that are lacking.

Other examples of ultra processed foods include:

• Sugar-sweetened beverages
• Packaged chips or cookies
• Sweetened breakfast cereal or instant oatmeal
• Instant rice
• Instant soups
• Candy
• Energy bars
• Meal replacement beverages/powders

How Do Ultra Processed Foods Affect Our Health?

Heart health, emotional and mental health have all been associated with a diet high in processed and ultra processed foods.

Mental Health

Multiple studies have reported links between eating more ultra processed foods and impacts on mental health and cognition.

A 2022 cross-sectional analysis from the journal Public Health Nutrition found adults aged 18+ who reported high consumption of ultra processed foods were significantly more likely to report mild depression, increased mentally unhealthy and more anxious days. They were also less likely to report zero mentally unhealthy or anxious days. 

A Brazilian study published in journal JAMA Neurology found over an eight-year period people who ate more than 20% of daily calories from ultra processed foods had a 28% faster decline in global cognition and a 25% faster decline in executive function. This association was stronger for adults aged 35 to 59, compared with adults older than 59.

Obesity

A National Institute of Health study compared two groups who ate minimally processed foods and those who are ultra processed foods. The groups ate the same total amount of calories, fats, protein, sugar, salt, carbohydrates and fiber. The results of the study found those who are ultra processed foods gained 2 pounds, while those who ate minimally processed foods lost 2 pounds.

Heart Health

A 2019 study of more than 105,000 adults found that each 10% increment in the percentage of ultra processed foods people consumed was linked with an increase in the incidences of overall cardiovascular, coronary heart and cerebrovascular disease.

Cancer Risk

Ultra processed foods appear to increase the risk of developing and dying from a variety of cancers, a new large-scale study says.

Every 10% increase of these foods in your diet increases your overall risk of cancer by 2% and your risk of a cancer-related death by 6%, researchers reported Jan. 31 in eClinical Medicine.

The risk is even higher for specific cancers, particularly those that primarily affect women.

How Do I Find Less Processed Foods?

A good rule of thumb when looking for minimally processed foods is to look for ingredients list that is 10 ingredients or less, and ingredients that you can pronounce. You may find that many minimally processed foods are just as simple to prepare and eat as their ultra processed cousins. Try to increase your consumption of whole foods by parameter shopping. Perimeter shopping mean sticking to the produce, meat/seafood, and dairy sections of the grocery store and avoiding the aisles with packaged/box foods. Perhaps try to attend farmer’s markets instead of grocery stores to do some of your grocery shopping.