What are the health risks associated with consuming ultraprocessed foods and how can they be minimized in a general adult population?

Understanding Ultraprocessed Foods: A Patient Education Guide

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrially manufactured products that have been heavily altered from their original form and typically contain ingredients you wouldn't find in your home kitchen. These foods often don't resemble their original plant or animal sources and are designed to be highly convenient, palatable, and shelf-stable 1.

Common Examples Include:

• Sugar-sweetened beverages (sodas, energy drinks, sweetened fruit juices) 1
• Ready-to-eat or ready-to-heat meals 1
• Packaged snacks (chips, cookies, candy bars) 1, 2
• Processed meats (hot dogs, deli cuts, bacon, sausage) 1
• Sugary cereals and processed baked goods 1, 2
• Fast food items 1

It's important to note that not all processed foods are ultraprocessed—simple processing like freezing vegetables, cutting fruit, or making whole grain flour can actually be beneficial 1. The concern is with foods that are heavily industrialized and contain multiple additives, preservatives, and artificial ingredients 1.

Why Should You Be Concerned?

Impact on Weight and Obesity

Higher consumption of ultraprocessed foods is strongly linked to weight gain and obesity in adults. 3, 4

• Studies consistently show that people who eat more ultraprocessed foods have higher rates of both general obesity and abdominal obesity 4
• In the United States, ultraprocessed foods make up 50-60% of daily calories consumed—a staggering amount 1
• One controlled trial found that people eating a diet high in ultraprocessed foods consumed more calories and gained more weight compared to those eating unprocessed foods 3

Cardiovascular Disease Risk

Consuming high amounts of ultraprocessed foods significantly increases your risk of heart disease and cardiovascular death. 5, 6

• Adults with the highest ultraprocessed food intake (more than 14.6% of total food consumed) had a 58% increased risk of dying from cardiovascular disease compared to those with the lowest intake 5
• Every 5% increase in calories from ultraprocessed foods was associated with worse cardiovascular health scores 6
• The risk of death from heart disease and stroke increased by 52% in high consumers of ultraprocessed foods 5

Cancer Risk

The American Cancer Society notes that highly processed foods have been associated with increased cancer risk, particularly because they promote weight gain and obesity—which itself causes 13 types of cancer. 1

• Processed meats specifically increase colon cancer risk by 23% with each additional 2-ounce serving 1
• These foods contain harmful compounds like nitrates, nitrites, and chemicals formed during high-heat processing 1

Diabetes and Metabolic Problems

Regular consumption of ultraprocessed foods increases your risk of developing type 2 diabetes, high blood pressure, and metabolic syndrome. 4, 7

• Sugar-sweetened beverages alone increase diabetes risk by 20% with just one daily serving 1
• High glycemic load from refined sugars and starches in these foods is linked to hormonal imbalances and insulin resistance 1

What Makes These Foods So Harmful?

Nutritional Problems

Ultraprocessed foods are typically:

• High in added sugars (often containing high-fructose corn syrup or other sweeteners) 1, 2
• High in unhealthy fats (saturated fats and sometimes trans fats) 1
• High in sodium 1
• High in refined grains (white flour, white rice) 1, 2
• Low in fiber 3
• Low in protein density 3
• Lacking vitamins, minerals, and beneficial plant compounds 2

How They Affect Your Body

The high sugar content in ultraprocessed foods explained over 36% of their link to heart disease deaths in one major study. 5

• These foods cause rapid spikes in blood sugar, promoting inflammation and metabolic dysfunction 1
• They may impair kidney function, which accounted for 20% of the increased death risk 5
• The lack of fiber and nutrients means you're getting "empty calories" that don't satisfy hunger or nourish your body 3

How to Minimize Your Risk: Practical Steps

Build Your Diet Around Whole Foods

The foundation of your diet should be vegetables, fruits, legumes (beans), and minimally processed whole grains. 2

Use the Plate Method:

• 30% vegetables (aim for 2-3 servings or 200+ grams daily) 1
• 20% fruits (aim for 2-3 servings or 200+ grams daily) 1
• 30% whole grains (at least 3 servings daily) 1, 2
• 20% protein (preferably fish, poultry, beans, or legumes) 1

Specific Foods to Limit or Avoid

Processed meats should be consumed sparingly, if at all, according to the American Cancer Society. 1

• Limit red meat to no more than 18 ounces (cooked) per week 1
• Avoid or minimize processed meats (ham, hot dogs, deli cuts, bacon, sausage) 1
• Replace sugar-sweetened beverages with water or unsweetened drinks 1
• Limit refined grains (white bread, white rice, crackers, bakery desserts) 2
• Restrict white or russet potatoes 2
• Minimize chips, cookies, candy, fried foods, and sugary cereals 1, 2

Sugar Guidelines

Keep refined sugar intake to less than 6 teaspoons (25 grams) daily for a 2,000-calorie diet. 1

To put this in perspective:

• One medium cookie contains about 2 teaspoons of sugar 1
• A 12-ounce can of soda contains about 10 teaspoons of sugar 1
• Both high-fructose corn syrup and natural sugar are equally harmful in high doses 2

Choose Better Protein Sources

Select fish, poultry, and beans more often than red meat. 1

• Fish and poultry are recommended protein sources 1
• Legumes (beans, lentils, peas) are excellent plant-based proteins 1
• Eggs in moderation (up to 1 daily) are acceptable for most people without diabetes 1
• Nuts and seeds provide healthy fats and protein (aim for 30 grams daily) 1

Healthy Fat Sources

Choose plant-based fats:

• Extra-virgin olive oil (preferred choice) 1
• Avocados 1
• Nuts and seeds 1
• Canola oil 1

Practical Shopping and Eating Tips

• Read ingredient lists: If you see many unfamiliar chemicals or additives, it's likely ultraprocessed 1
• Shop the perimeter of the grocery store where fresh foods are typically located
• Cook at home more often using whole ingredients 1
• Prepare meals in batches to have convenient healthy options available
• Self-monitor your food intake: Keeping a food diary helps with awareness and weight management 1

Common Pitfalls to Avoid

Don't Be Fooled by Marketing

• "Low-calorie" sweetened beverages should also be limited, as they're associated with increased cardiovascular risk 1
• Some "healthy" processed foods like certain whole wheat breads or canned beans may be minimally processed and acceptable, but read labels carefully 1
• "Natural" or "organic" labels don't automatically mean a food isn't ultraprocessed

Beware of Hidden Sugars

Added sugars appear under many names:

• High-fructose corn syrup
• Corn sweetener
• Raw or brown sugar
• Various syrups 1

The "Southern Dietary Pattern" Risk

One study found that a dietary pattern heavy in fried foods, added fats, organ and processed meats, and sugar-sweetened beverages increased heart disease risk by 56% and stroke risk by 30%. 1

When to Seek Professional Help

Consider consulting a registered dietitian if you:

• Need personalized guidance for dietary changes 1
• Have specific health conditions requiring specialized nutrition advice
• Struggle with implementing these recommendations on your own
• Want help with meal planning and food preparation strategies

The Bottom Line

Limiting ultraprocessed foods and building your diet around whole, minimally processed foods is one of the most important steps you can take to protect your health. The evidence consistently shows that high consumption of ultraprocessed foods increases your risk of obesity, heart disease, diabetes, cancer, and premature death 3, 5, 6, 4, 7. While the UK Scientific Advisory Committee on Nutrition notes that more research is needed to fully understand all mechanisms, the observed associations between ultraprocessed foods and adverse health outcomes are concerning enough to warrant action now 1.

Start by making small, sustainable changes—replace one ultraprocessed food with a whole food option each week, and gradually build from there. Your body will thank you.