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The conversation around what we eat is shifting. For years, the focus was on individual nutrients like fat, sugar, and protein. Today, a growing body of scientific evidence is turning our attention toward a different aspect of our food: the degree to which it is processed.

Ultra-processed foods, or UPFs, are not just foods with added salt or sugar. They are typically industrial formulations made mostly or entirely from substances extracted from foods (like fats, starches, and protein isolates), often with added colors, flavors, and emulsifiers to make them highly palatable [3]. Think of sugary drinks, packaged sweet and savory snacks, reconstituted meat products, and pre-made frozen meals. Now, a wave of rigorous new research is clarifying the potential health implications of diets high in these products.

What the Research Shows

A major umbrella review published in The BMJ in early 2024 synthesized findings from 45 distinct meta-analyses, which included data from nearly 10 million people [1]. The researchers found what they described as “convincing” evidence linking higher UPF consumption to an increased risk of all-cause mortality, cardiovascular disease-related mortality, and common mental health disorders like anxiety and depression [1].

Specifically, the review reported that a high intake of UPFs was associated with an approximately 50% increased risk of cardiovascular disease-related death and about a 21% increased risk of death from all causes [1]. The evidence was also deemed “highly suggestive” for links between higher UPF consumption and adverse outcomes including obesity, type 2 diabetes, and poor sleep quality [1].

This builds on other significant research. An observational study of over 10,000 adults in Brazil, published in JAMA Neurology, found that individuals who consumed more than 20% of their daily calories from UPFs experienced a 28% faster rate of global cognitive decline compared to those with lower intakes [2]. Furthermore, a large multinational cohort study in The Lancet discovered that a 10% increase in the proportion of UPFs in the diet was associated with a higher risk of developing both cancer and cardiometabolic diseases concurrently [5].

But why? Is it just because these foods are often high in sugar, unhealthy fats, and sodium? A landmark randomized controlled trial from the National Institutes of Health (NIH) suggests there’s more to the story [4]. In this small but tightly controlled study, researchers housed participants in a lab and provided them with either a diet of UPFs or a diet of unprocessed foods for two weeks, then switched them. The diets were matched for calories, sugar, fat, fiber, and macronutrients. The study found that when on the UPF diet, participants spontaneously ate about 500 more calories per day and gained weight; on the unprocessed diet, they lost weight [4]. This suggests that factors beyond the basic nutrition label—such as food texture, additives, or the way UPFs interact with our hormones and brain—may drive overconsumption.

What This Means for Everyday Wellness

This body of research can feel overwhelming, but the takeaway is not about achieving dietary perfection or eliminating every processed item from your kitchen. Instead, it’s about awareness and gradually shifting the balance on your plate.

The focus can be on what to add to your diet, rather than what to restrict. By intentionally incorporating more whole and minimally processed foods—like fresh or frozen fruits and vegetables, legumes, whole grains, nuts, seeds, fish, and eggs—you naturally “crowd out” the space once occupied by UPFs.

Making simple swaps can be a powerful starting point. Consider exchanging a sugary breakfast cereal for oatmeal with fresh berries, a packaged granola bar for an apple with a handful of almonds, or a soda for sparkling water with a squeeze of lemon. Cooking more meals at home is another practical way to control ingredients and reduce reliance on pre-made sauces and convenience meals.

Reading ingredient lists can also be illuminating. Unprocessed or minimally processed foods have few ingredients, most of which you can easily recognize [3]. UPFs often have long lists that include industrial-sounding items like protein isolates, hydrogenated oils, high-fructose corn syrup, and various emulsifiers or thickeners [3]. Understanding this distinction empowers you to make more informed choices at the grocery store.

A Gentle Reminder

Navigating the world of nutrition is a personal journey, and food is a source of both nourishment and joy. This research highlights patterns and population-level risks, not individual prescriptions. Focus on gradual, sustainable shifts that feel good for your body, and always offer yourself grace along the way.

Sources and Resources

1. [1] The BMJ. Ultra-processed food exposure and adverse health outcomes: umbrella review of 45 separate pooled meta-analyses (2024-02-28). https://www.bmj.com/content/384/bmj-2023-077310
2. [2] JAMA Network. Association Between Consumption of Ultraprocessed Foods and Cognitive Decline (2022-12-05). https://jamanetwork.com/journals/jamaneurology/fullarticle/2799140
3. [3] Harvard Health Publishing. What are ultra-processed foods, and are they bad for our health? (2023-08-01). https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020012318701
4. [4] Cell Press. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake (2019-05-16). https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7
5. [5] The Lancet. Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study (2023-11-01). https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(23)00219-6/fulltext

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Educational disclaimer: This article is for general wellness education only. It is not medical advice and does not diagnose, treat, cure, or prevent any condition. It is not a substitute for consultation with a qualified healthcare professional. Always speak with your clinician before starting or changing any medication, supplement, or wellness routine, especially if you are pregnant, nursing, taking medication, or managing a health condition.

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