Ultra processed Foods: Are You Dying to Eat Them?

By August 2, 2025Health Tips

Ultra processed foods have become a staple in our diet in the US, and in other developed nations.
Unfortunately, they are very dangerous for our health. They contain high levels of sugars, fats, salt, and simple carbohydrates, without much true nutritional value.
They are also very easy to eat in large quantities and can even be addictive! Just think about how hard it is to stop eating potato chips! Or how you sometimes crave them.

Ultraprocessed Foods: Are You Dying to Eat Them?Let’s talk more about what we know about these foods, and how you can make more healthy choices.
What are ultra processed foods?

Ultra processed foods (UPFs) are defined as ready-to-eat or ready-to-heat industrial formulations that are made with ingredients extracted from foods or synthesized in laboratories, with little or no whole foods in their composition.  They are products manufactured using industrial processes and ingredients that are not typically found in a home kitchen.  These foods contain additives, such as preservatives, artificial flavors, high levels of sugar and/or artificial sweeteners, unhealthy oils and fats, dyes, and emulsifiers.  Examples include breakfast cereals, packaged snacks and desserts, soft drinks, instant noodles, chicken nuggets, energy drinks, and many frozen meals.

Why are ultra processed foods so common in our diets?
UPFs are attractive to us because they are widely available, require little preparation, and are often marketed aggressively.  Our busy lifestyles and the low cost of such foods contribute to their popularity.
However, what makes them convenient also makes them risky from a nutritional standpoint, as these foods are typically high in added sugars, salt, and unhealthy fats, while being low in fiber, protein, and essential nutrients.
What are the health problems associated with eating ultra processed foods?
A growing body of evidence from respected researchers links UPF consumption to a range of health problems. These include:
  • Obesity
  • Type 2 diabetes
  • High blood pressure
  • Heart disease
  • Certain cancers
  • Depression
The high content of added sugars, unhealthy fats, and sodium, along with the lack of dietary fiber and micronutrients, contribute to these conditions.  Some studies suggest that food additives themselves may disrupt gut health and metabolism.
How much do ultra processed foods increase the risk of death?
Recent large-scale studies have shown that people who consume higher amounts of UPFs have a significantly increased risk of premature death.  One major study found that every 10% increase in the proportion of UPFs in the diet was associated with a 14% higher risk of all-cause mortality.  These risks persist even after controlling for other factors such as age, physical activity, and overall calorie intake.
What can you do to reduce your risk?
Here are some suggestions:
  • Start by reading food labels and choosing foods with fewer ingredients and less processing.
  • Cooking at home, using whole or minimally processed ingredients, can make a big difference.
  • If time is tight some nights, you might think about prepping some healthy meals on a day when you have more time and putting them in the freezer for a quick weeknight dinner. When I make homemade lasagna, I always make 2, one for today and one for the freezer. They are so much better (better tasting and better for us) than what I can get from the grocery store freezer!
  • Increasing your intake of fruits, vegetables, whole grains, and lean proteins helps support long-term health.
  • Teach your children how to cook from whole food ingredients and why it is important for their health. Make cooking from scratch a family activity. You might be surprised at how much fun it can be for the whole family!
Remember, small changes can lead to big results over time.
If you have any questions about ultra processed foods, please log into your account and send us your question. We are here to help.

Dr. Anita Bennett MD – Health Tip Content Editor

Pin It on Pinterest

Share This
  • Sign in to your account

    Forgot screen name or password?

    OR

    First time user?
    Register your account now.

    Register Now

    Need Assistance?
    Contact us at 1-866-525-3362
    or info@edocamerica.com