Researchers on three continents collaborated to conduct an umbrella review of all available data on the health impacts of ultraprocessed foods. In pooled data from 45 different studies involving nearly 10,000,000 participants, higher intake of ultraprocessed food was consistently associated with higher risk of adverse health outcomes. The researchers found strong evidence that higher intake of ultraprocessed foods was associated with higher risk of type 2 diabetes, anxiety, depression, poor sleep, wheezing, obesity, and higher risk of death, including death from cardiovascular disease. These disorders are interrelated, so it is difficult to sort them out, but risk for all of the disorders increased with increase in intake of ultraprocessed foods.
In the U.S., on average, 58 percent of calories now come from ultraprocessed foods like packaged snacks, carbonated drinks, and ready-made meals. Ultraprocessed foods tend to have more calories, salt, and sugar, and less dietary fiber and micronutrients than unprocessed and minimally processed foods. They also often lack the structure naturally found in less processed foods, which means they are likely to be digested and absorbed more rapidly. Ultraprocessed foods are also more likely to contain food additives, as well as potential contaminants from processing and packaging materials. The researchers suggest these factors may cause changes to the gut microbiota and increase systemic inflammation in ways that could negatively impact overall health.
As often as possible, choose unprocessed and minimally processed foods and beverages over those that have been substantially altered from their natural form. (See our April 2024 issue for more information on ultraprocessed foods.)