The Real Cost of Ultra-Processed Foods: New Study Links Diet and Increased Mortality

• Understanding Ultra-Processed Foods and Their Health Risks
• What Recent Research Reveals About UPFs and Mortality
• How Diet Can Protect Against UPF-Related Health Risks
•  Dietary Patterns for Long-Term Health
•  What This Means for Your Health
• Reference to the Study

In today’s fast-paced world, ultra-processed foods (UPFs) have become a dietary staple, favoured for their convenience, affordability, and taste. However, recent research is shedding light on the hidden costs of these foods to our health. A long-term study published in Clinical Nutrition has linked high UPF consumption to a significant increase in mortality risk, particularly from cardiovascular and respiratory diseases. This extensive research, tracking over 27,000 participants for more than two decades, underscores the dangers of a diet high in UPFs—foods that often lack essential nutrients while being loaded with added sugars, unhealthy fats, and sodium. As evidence mounts, it’s becoming clear that reducing UPF intake in favour of whole, nutrient-dense foods could be one of the most impactful steps toward a longer, healthier life.

Understanding Ultra-Processed Foods and Their Health Risks

Ultra-processed foods (UPFs) have become a dietary mainstay for many, making up close to 44% of daily caloric intake in Europe. UPFs include packaged snacks, sugary drinks, and processed meats, but come with significant health risks. According to the NOVA classification, UPFs undergo extensive modification during production, stripping them of natural nutrients while adding sugars, sodium, unhealthy fats, and artificial additives. These changes can make UPFs calorie-dense yet nutritionally poor, leading to higher risks of metabolic diseases, cardiovascular issues, and respiratory disorders.

What Recent Research Reveals About UPFs and Mortality

A recent long-term study, published in the journal Clinical Nutrition, has shed light on how UPFs influence mortality. This study, tracking over 27,000 participants over 23 years, found a 23% higher risk of early death associated with high UPF intake. Risks were especially elevated for women and older adults. Beyond mortality, the study noted increased rates of cardiovascular and respiratory diseases among participants with higher UPF consumption.

• Ultra-Processed Foods and Nutritional Impact

Defined as industrially formulated products intended for convenience, UPFs often lack fibre and beneficial nutrients, instead offering high levels of added sugars, sodium, saturated fats, and refined carbohydrates. These foods are designed to be palatable and affordable, driving up consumption. However, they contribute disproportionately to poor dietary quality, and recent studies confirm their link to obesity, cardiovascular disease, type 2 diabetes, and colorectal cancer.

• Study Details and Key Findings

This analysis comes from the Malmö Diet and Cancer (MDC) cohort, a large-scale study of 27,670 Swedish adults aged 45 to 73. Dietary habits were assessed through a comprehensive questionnaire and a 7-day food diary, while blood samples from a subset of participants revealed metabolic indicators related to UPF consumption. Findings included lower levels of HDL (good) cholesterol and higher levels of LDL (bad) cholesterol among high UPF consumers, both of which are risk factors for cardiovascular disease.

The study identified a clear association between UPF intake and increased mortality risk, particularly for cardiovascular and respiratory diseases. Interestingly, no direct link was found between UPF consumption and cancer mortality, suggesting that UPFs may primarily contribute to chronic metabolic and cardiovascular conditions.

How Diet Can Protect Against UPF-Related Health Risks

Reducing UPF intake can improve health outcomes, as research shows that nutrient-dense, whole-food diets support long-term well-being. Here’s how to create a diet that supports health:

1. Emphasise Plant-Based Foods

   • Fruits and Vegetables: Nutrient-rich and high in fibre, fruits and vegetables help reduce inflammation and protect heart health. Aim for a variety to ensure a range of vitamins and antioxidants.
   • Whole Grains: Foods like oats, quinoa, and brown rice support heart health, weight management, and blood sugar control.
   • Legumes: Beans, lentils, and chickpeas offer fibre and protein, improving metabolic health and reducing type 2 diabetes risk.

2. Prioritise Lean Proteins

   • Plant-Based Proteins: Tofu, tempeh, and nuts provide protein without high levels of saturated fat, supporting cardiovascular health.
   • Fish and Poultry: Fatty fish like salmon and mackerel are rich in anti-inflammatory omega-3 fatty acids, which benefit heart health. The American Heart Association recommends two servings of fish per week.

3. Include Healthy Fats

   • Unsaturated Fats: Replace saturated fats with unsaturated options like olive oil, avocados, and nuts to improve cholesterol levels.
   • Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3s support both heart and brain health.

4. Focus on Minimally Processed Foods

   • Minimally processed foods retain their natural nutrients and help avoid added sugars, sodium, and unhealthy fats commonly found in UPFs. Diets rich in whole foods are linked to lower risks of chronic diseases.

5. Increase Fibre Intake

   • High-Fibre Foods: Whole grains, fruits, vegetables, and legumes are high in dietary fibre, essential for digestive health, blood sugar control, and weight management.

6. Limit Sugar and Sodium

   • Reduce Sugary Drinks and Snacks: The World Health Organization recommends limiting added sugars to less than 10% of daily caloric intake to reduce metabolic disorders.
   • Limit Sodium: Avoid high-sodium processed foods to help manage blood pressure and reduce the risk of hypertension and heart disease.

Dietary Patterns for Long-Term Health

Certain dietary patterns have proven effective in supporting long-term health:

• Mediterranean Diet: Emphasising fruits, vegetables, whole grains, legumes, nuts, and olive oil, this diet has been shown to improve heart health and longevity.
• DASH Diet: Focused on vegetables, fruits, whole grains, and low-fat dairy, the DASH diet is effective in reducing blood pressure and cardiovascular risk.

• Plant-Based Diets: Emphasizing plant-based foods and minimising animal products can reduce inflammation, supporting cardiovascular health and increasing longevity.

What This Means for Your Health

These findings underscore the importance of reducing UPF consumption and embracing a diet centered on whole, nutrient-dense foods. Such a diet can lower mortality risk, reduce the incidence of cardiovascular and metabolic disorders, and contribute to a longer, healthier life. Even small, consistent shifts—like adding more vegetables to meals, choosing whole grains, and replacing sugary snacks with fruits or nuts—can significantly improve health over time.

Reference to the Study

Du, Y., Zhang, S., Schjølberg, J. S., Hadden, D., Smith, J. G., Qi, L., Sonestedt, E., & Borné, Y. (2024). Ultra-processed food consumption, plasma metabolite profile, and risk of all-cause and cause-specific mortality in a population-based cohort. Clinical Nutrition. Elsevier BV. DOI: 10.1016/j.clnu.2024.10.023