Ultra-Processed Foods Linked to Higher Health Risks, Study Finds

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 Ultra-Processed Foods Linked to Higher Health Risks, Study Finds




A new review suggests that eating more ultra-processed foods—sugary drinks, chips, packaged cookies, and other heavily manufactured snacks—could put your health on the line. Researchers found that for every extra 100 grams a day (about two small bags of chips or a couple of sodas), your risk of high blood pressure, heart problems, cancer, digestive issues, and even death goes up.

The analysis, presented at the 2025 ACC Asia conference, pulled together data from 41 long-term studies across the globe, spanning the Americas, Europe, Asia, and Oceania. Over 8 million adults’ eating habits and health outcomes were tracked, making this one of the most significant looks yet at how ultra-processed foods affect us.

So, what exactly are “ultra-processed foods?” According to the Nova classification system, these foods have been heavily altered from their original form. They’re usually made in factories from refined ingredients, packed with preservatives, artificial colors, and flavor enhancers—think mass-produced bread, soft drinks, candy, and ready-to-eat meals.

The findings are hard to ignore. Each additional 100 grams a day of ultra-processed food was linked to:

  • 14.5% higher risk of hypertension (high blood pressure)

  • 5.9% higher risk of cardiovascular events (like heart attack or stroke)

  • 1.2% higher risk of cancer

  • 19.5% higher risk of digestive diseases

  • 2.6% higher risk of death from any cause

The risks didn’t stop there. More ultra-processed food in the diet was also tied to higher chances of obesity, diabetes, depression, and anxiety.

What’s behind these numbers? Dr. Xiao Liu, a cardiologist involved in the study, explains that ultra-processed foods are loaded with sugar, salt, and unhealthy fats but stripped of fiber, vitamins, and other nutrients your body needs. This combination can alter your cholesterol, gut health, weight, and metabolism, sparking inflammation and other problems.

The researchers rated the quality of their evidence as high to moderate for most health outcomes, meaning the links are pretty solid, except for diabetes and metabolic syndrome, where certainty was lower.

What should you do? Experts say cutting back on ultra-processed foods—even just a little—could bring real health benefits. Swapping out packaged snacks for whole foods, like fruits, vegetables, and minimally processed meals, is a good place to start. Governments could help by tightening food labeling rules and requiring more apparent ingredient lists, especially for additives.

While the study had some limitations (different countries sometimes define ultra-processed foods differently), the takeaway is clear: it’s not just about avoiding certain foods but also about embracing healthier eating habits. Diets built around whole, simple foods—like the Mediterranean or DASH diets—have also been linked to better health outcomes in other research.

There’s still more to learn, but one thing is sure: what you eat matters, and dialing back on ultra-processed foods could optimize your long-term health.

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