We explain which dishes are dangerous — and why.
Most of us enjoy a frozen meal or soda from time to time, but you might not want to make a habit of eating these ultra-processed foods (UPFs). A new review published in the British medical journal BMJ has directly linked them to 32 health conditions, including heart disease and depression.
What’s worse is Americans are especially at risk. Researchers said UPFs account for nearly 58 percent of daily energy intake in the U.S. — and soon, there might be warnings against them. A federal committee is currently examining the emerging science on industrially made foods and could alter dietary guidelines, which are set to be published again in 2025.
For a better understanding of how to protect yourself, here’s a breakdown of what the latest findings mean for your health and why this food group can be so detrimental.
What are ultra-processed foods?
These are mostly made from manufactured ingredients that are extracted from foods like fats, sugars, and starches. While the term “ultra-processed” might not sound familiar, chances are you’ve strolled past them in the grocery store (and maybe even put a few in your cart). They include everything from pre-packaged soups and ready-to-eat meals to chips and various types of meat, like chicken nuggets. And if you have a sweet tooth, you might want to listen up — ice cream, chocolate, and donuts all fall under this risky category as well.
What are some common ultra-processed foods to avoid?
There’s a wide variety of ultra-processed foods — some of which we might even consider healthy. That said, not every variation or brand of the foods on the list below is actually ultra-processed, so it’s important to check the ingredients. (A general rule of thumb is the fewer the ingredients, the better.)
- Breakfast cereals (opt for wholegrain)
- Flavored yogurts (plain is fine)
- Processed meats (hotdogs and bacon)
- Packaged breads (freshly baked bread is a much healthier alternative)
- Snacks (chips, cookies, and crackers)
- Sports drinks, juices, and alcohol (everything in moderation)
- Desserts (ice cream, cakes, and cookies)
- Condiments (ketchup and salad dressing)
What did the review find?
In recent years, dozens of studies have found that people who consume a lot of ultra-processed foods have higher rates of weight gain, cardiovascular disease, cancer, diabetes, and other chronic diseases.
Now, a team of international researchers has undertaken an “umbrella review” of the evidence published in the past three years involving nearly 10 million people. They found “convincing evidence” that a diet high in ultra-processed foods was associated with “higher risks of all-cause mortality, cardiovascular disease-related mortality, common mental disorder outcomes, overweight and obesity, and type 2 diabetes.” There was also evidence that too much of this kind of food could lead to asthma and even some cancers.
With these kinds of risks, it’s no wonder why the researchers called for U.N. agencies and member states to band together to develop a framework on ultra-processed foods similar to the treaty on tobacco control.
Why are ultra-processed foods unhealthy?
As noted in an article published alongside the BMJ study, UPFs contain “little if any whole food.” That means they’re generally higher in calories and lower in key nutrients like protein and fiber. “No reason exists to believe that humans can fully adapt to these products,” the international team stated.
But there are some exceptions: For instance, ultra-processed dairy foods like soy milk and yogurt can be healthy additions to your diet, and researchers in one of the studies found that those were associated with a lower risk of colorectal cancer in women.
In the grand scheme of things, it’s clear that ultra-processed foods should be eaten sparingly, and that we should choose fresh fruits and vegetables whenever possible.
