Ultra-Processed Foods Linked to Increased Chronic Disease Risk, Study Finds

Consuming even a small amount of ultra-processed foods (UPFs) daily is associated with an increased risk of chronic diseases, according to a major study. The analysis, published in the journal Family Medicine and Community Health, examined data from nearly 8.8 million adults across various continents, with follow-up periods spanning up to 32 years.

For every additional 100 grams of UPFs consumed per day—roughly equivalent to a 3.5-ounce bag of chips or a small candy bar—researchers found a 14% higher risk of cardiovascular events, a 4% higher risk of cancer, a 3% higher risk of death from any cause, and a 2% higher risk of developing metabolic syndrome or diabetes.

UPFs, which are typically packaged for convenience and contain additives, include items like sugary drinks, processed meats, packaged snacks, and candy. The study also noted that individuals with the highest intake of these foods had greater risks of digestive diseases, depression or anxiety, obesity, cancer, and cardiovascular events compared to those with the lowest intake.

"Given that UPF-related chronic diseases often cluster as multimorbidity, reducing consumption of UPFs and replacing them with minimally processed alternatives may be relevant for chronic disease prevention and primary care management," the study's researchers, led by Xiao Liu, wrote. "A diet built around whole, minimally processed foods is one of the best investments we can make in our long-term health."

Registered dietitian Kelly Springer, who was not involved in the research, noted that UPFs can displace healthier, nutrient-dense foods from the diet. She advised focusing on incorporating protein and fiber into meals and snacks, suggesting options like apples with peanut butter, nuts with cucumbers, or meals centered on beans, chicken, or tuna, accompanied by fruits, vegetables, and whole grains.

Springer also pointed out that the study was observational, meaning it cannot definitively prove that UPFs directly cause poor health outcomes. The findings also relied on self-reported dietary information and may not fully account for other lifestyle factors. However, she added that the study highlights a potential link between ultra-processed foods and chronic disease risk.