No one ever claimed that ultra-processed foods were healthy, but new research reveals that regularly eating foods like hot dogs, sugary sodas and refined grains can shorten your life.
The study, presented in June at the Nutrition 2024 conference, followed more than 500,000 people and their eating habits for three decades. The researchers found that people who ate high amounts of ultra-processed foods were 10% more likely to die from all-cause mortality over the 23-year follow-up period compared with people who ate minimally processed foods.
While study participants who ate more ultra-processed foods were more likely to have a higher body mass index (BMI) and lower overall dietary quality, some ultra-processed food lovers were of normal weight – and still had a higher risk of death.
These results raise many questions, just like questions about ultra-processed foods. Here’s what they say.
What are ultra-processed foods?
Foods are labeled as “ultra-processed” based on their position on a classification system called the NOVA scale. Foods on the NOVA scale are grouped into four categories. These include:
- Unprocessed and minimally processed foodsThese are foods that are in their natural or minimally altered state, such as fresh fruits and vegetables or milk, says Jessica Cording, a registered dietitian and author of The Little Book of Game Changers: 50 Healthy Habits to Manage Stress and Anxiety.
- Processed culinary ingredientsThese foods are ingredients made from minimal processing involving pressing, refining, grinding or milling, such as almond flour or olive oil.
- Processed foodsProcessed foods are altered from their natural state and often contain added sugar, oil, salt or other substances, Cording says. These include products like canned tuna and bagged vegetables.
- Ultra-processed foods. Foods in this category are processed but contain additional ingredients such as artificial colors and flavors, preservatives, and other ingredients to preserve their texture and longevity. Many packaged foods fall into this category.
Risks associated with regular consumption of ultra-processed foods
Ultra-processed foods are linked to several serious health problems, including heart disease, type 2 diabetes, dementia and certain types of cancer.
A 2022 study published in JAMA Neurology The researchers followed nearly 11,000 people and asked them to fill out questionnaires about the foods they ate and their calorie intake. At the end of the 10-year study, the participants were assessed for changes in their cognitive performance. The researchers found that people who got 28% or more of their calories from ultra-processed foods had a higher risk of dementia. Another 2022 study, this one published in Neurologyalso found a link between ultra-processed foods and a higher risk of developing dementia.
A study published in the British Medical Journalanalyzed data from about 46,000 men and 160,000 women and found that men who ate the most ultra-processed foods had a 29% higher risk of developing colorectal cancer. Another study, also in British Medical JournalA study analyzed the diets of more than 22,000 people over a 14-year period and found that those who ate diets high in ultra-processed foods had a higher risk of developing chronic disease or dying prematurely, including from cardiovascular disease.
And a 2023 study of more than 415,500 people published in the journal Diabetic treatments found that a diet high in ultra-processed foods was linked to the risk of developing type 2 diabetes.
Other research has linked sugary drinks to a higher risk of death. A 2019 study published in the journal Traffic One study found that women who consumed two sugary drinks a day had a 63% increased risk of premature death, while men had a 29% increased risk of early death.
Which ultra-processed foods are of most concern?
Recent research has shown that some ultra-processed foods are associated with a higher risk of death than others. These foods include:
- Diet sodas
- Sweet sodas
- Refined grains, such as ultra-processed breads and baked goods
- Processed meats, such as hot dogs and sausages
Other research has found that sauces, spreads, condiments and ready-to-eat prepared meals may also increase your risk of serious health complications linked to ultra-processed foods.
“Ultra-processed foods high in sodium, added sugar, and saturated fat, with little to no nutritional benefit, are of greatest concern,” says Keri Gans, RD, author of The small change regime. “Also, if a food contains trans fats, its consumption should be strictly limited.”
Dietitians Say You Still Don’t Need to Avoid These Foods Completely
The study’s researchers stressed that not all ultra-processed foods are bad, noting that some nutrient-dense foods, such as unsweetened applesauce, ultra-filtered milk, liquid egg whites, and some types of raisins and canned tomatoes, are ultra-processed. So, they noted, quality matters.
The big challenge with many ultra-processed foods that are low in nutritional value is making sure they don’t prevent you from eating more nutritious options, says Jessica Cording, a registered dietitian and author of The Little Book of Game-Changers. “I really encourage people to limit their consumption of processed meats and sugary drinks,” she says.
If you’re currently eating a lot of ultra-processed foods, Cording recommends focusing on adding more nutrient-dense foods like fruits, vegetables, and whole grains to help “crowd out” items that may have less nutritional value. Gans agrees. “Instead of worrying about consuming ultra-processed foods, focus your energy on making sure your daily diet includes plenty of nutrient-dense foods, like fruits, vegetables, nuts and seeds, legumes, and 100 percent whole grains,” she says.
But Cording also stresses the importance of “making room for the indulgences that are worth it” while maintaining an overall healthy diet. “If you enjoy eating ultra-processed foods and the majority of your diet is made up of nourishing foods, you can have room for that,” she says.