No one would argue that ultra-processed foods are good for your health, but a new study finds that regularly consuming foods like hot dogs, sugary sodas and refined grains could shorten your lifespan.
The study, presented at the Nutrition 2024 conference in June, followed more than 500,000 people and tracked their eating habits for 30 years. Researchers found that those who ate more ultra-processed foods had a 10% higher risk of all-cause mortality over the 23-year follow-up period compared to those who ate minimally processed foods.
Study participants who ate more ultra-processed foods tended to have a higher body mass index (BMI) and lower overall diet quality, although some of those who preferred ultra-processed foods were of normal weight – yet still had a higher risk of death.
This finding, along with questions about ultra-processed foods, has caught the attention of many people, for the following reasons:
What are ultra-processed foods?
Foods are classified as “ultra-processed” based on a classification system called the NOVA scale. Foods on the NOVA scale are grouped into four categories. These include:
Unprocessed and minimally processed foods. These are foods that are whole or mostly unprocessed, such as fresh fruits and vegetables and milk, says Jessica Cording, a registered dietitian and author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. Processed cooking ingredients. These foods are ingredients that have undergone minimal processing, including pressing, refining, grinding, and milling, like almond flour and olive oil. Processed foods. Processed foods have been altered from their natural state and often have added sugar, oil, salt, or other substances, says Cording. These include things like canned tuna and bagged vegetables. Ultra-processed foods. Foods in this category are processed, but they still contain added ingredients, such as artificial colors and flavors, preservatives, and other ingredients to preserve texture and longevity. Many packaged foods fall into this category.
The risks of regularly consuming ultra-processed foods
Ultra-processed foods have been linked to several serious health conditions, including heart disease, type 2 diabetes, dementia and some types of cancer.
A study published in JAMA Neurology in 2022 followed nearly 11,000 people and had them complete questionnaires about the foods they ate and their calorie intake. At the end of the 10-year study, participants were evaluated for changes in cognitive performance. Researchers found that people who got more than 28% of their calories from ultra-processed foods had a higher risk of dementia. Another study published in Neurology in 2022 also found an association between ultra-processed foods and a higher risk of developing dementia.
A study published in the British Medical Journal analyzed data from nearly 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 published in the British Medical Journal analyzed the diets of more than 22,000 people over a 14-year period and found that people who ate more ultra-processed foods were at higher risk of chronic disease and premature death, especially from cardiovascular disease.
Additionally, a study of more than 415,500 people published in the journal Diabetes Care in 2023 found that a diet high in ultra-processed foods is associated with an increased risk of developing type 2 diabetes.
Other studies have linked sugary drinks to an increased risk of death: A 2019 study published in the journal Circulation found that women who drank two sugary drinks a day had a 63% increased risk of premature death, while men had a 29% increased risk of premature death.
What ultra-processed foods are of most concern?
New research has found that certain ultra-processed foods are associated with a higher risk of death than others, including:
Diet soda, sugary soda, refined grains like ultra-processed breads and baked goods, and processed meats like hot dogs and sausages
Other studies have found that sauces, spreads, condiments and ready-to-eat mixes may also increase the risk of serious health complications from ultra-processed foods.
“Of greatest concern are ultra-processed foods, which are high in sodium, added sugars, and saturated fat and offer little to no nutritional benefit,” says Keri Gans, R.D., author of The Small Change Diet. “And if your food contains trans fats, they should be limited as much as possible.”
Nutritionists say there’s no need to avoid these foods completely.
The study’s researchers stressed that not all ultra-processed foods are bad, pointing out that nutritious foods such as unsweetened applesauce, ultra-filtered milk, liquid egg whites, some raisins and canned tomatoes also qualify as ultra-processed foods, so quality matters, they said.
A big challenge with many of the nutrient-poor, ultra-processed foods is not letting them deter you from eating more nutritious foods, says Jessica Cording, R.D., author of “The Little Book of Game-Changers.” “I really encourage people to limit their intake of processed meats and sugary drinks,” says Cording.
Cording recommends that if you’re currently eating a lot of ultra-processed foods, you should eat more nutritious foods like fruits, vegetables and whole foods, and “eliminate” the less nutritious ones. Gans agrees: “Instead of worrying about eating ultra-processed foods, focus on getting enough nutritious foods into your daily diet, like fruits, vegetables, nuts and seeds, legumes and 100% whole grains,” he says.
But Cording also stresses the importance of “making room for the indulgences that you value” while still eating an overall healthy diet: “If you particularly like processed foods and the majority of your diet is made up of nutritious foods, then there will be room for them,” Cording says.
