Key Takeaway:
- Small increases matter: An extra 100 grams (3½ ounces) of ultra-processed food daily was linked to higher risks of cardiovascular events, cancer and other health problems.
- Highest intake carried greater risk: People consuming the most ultra-processed foods had higher rates of several chronic conditions and overall mortality.
- Study cannot prove causation: Researchers found associations, while experts noted limitations including self-reported diets and potential lifestyle factors.
A large international analysis links each additional 100 grams of ultra-processed food consumed daily with higher risks of cardiovascular events, cancer, death and metabolic disease.
Large Analysis Finds Higher Risks
Researchers analyzed nearly 8.8 million adults included in studies across the Americas, Europe, Asia and Oceania, with follow-up periods ranging from two to 32 years. The findings were published Sept. 22 in Family Medicine and Community Health.
For every additional 100 grams of ultra-processed food consumed each day, 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 metabolic syndrome or diabetes.
The 100-gram amount is about 3½ ounces and can be roughly equivalent to a small bag of corn chips, a small box of candy, or a single-serving cup of mini cookies.
Ultra-processed foods generally undergo extensive industrial processing and often contain additives. Examples include sugary drinks, processed meats, packaged snacks and candy.
People with the highest intake also had higher risks of digestive diseases, depression or anxiety, obesity, cancer and cardiovascular events than those with the lowest intake.
“Reducing consumption of UPFs and replacing them with minimally processed alternatives may be relevant for chronic disease prevention and primary care management,” researchers led by Xiao Liu wrote.
Dietitian Urges Focus On Whole Foods
Kelly Springer, a New York-based registered dietitian who was not involved in the research, said highly processed foods can displace foods with more nutrients.
“It’s not that you can never eat them again,” Springer told News. “It’s the fact that we are not getting real foods — real foods like fruits, vegetables, beans, nuts, whole grains.”
Springer recommended adding protein and fiber to meals and snacks rather than focusing only on removing foods. Suggested options include apples with peanut butter, nuts with cucumbers, and meals containing beans, chicken or tuna alongside fruits, vegetables and whole grains.
“A diet built around whole, minimally processed foods is one of the best investments we can make in our long-term health,” she said.
The researchers said chronic diseases associated with ultra-processed food consumption can occur together, adding to the potential importance of reducing intake and choosing minimally processed alternatives.
Study Shows Association, Not Cause
The study was observational, meaning it identified associations but could not establish that ultra-processed foods directly caused the health outcomes.
Springer also noted that the analysis relied on participants’ self-reported diets and could not fully account for other lifestyle factors that may influence disease risk.
The findings add to previous research examining ultra-processed food consumption and chronic disease. An earlier umbrella review of epidemiological analyses also found associations between greater consumption and multiple health outcomes, although the certainty of evidence varied across outcomes.
Researchers said the new analysis can help inform efforts to reduce ultra-processed food consumption and replace some of those foods with minimally processed alternatives.
