Ultra-processed foods could be causing greater damage than we realise – cutting our lives short bit by bit. A new international study, including data from the US and England, found that every 10% increase in eating ultra-processed foods like bread, cakes, and cookies raises the risk of dying before age 75 by 3%. The culprits are not just the high amounts of salt, sugar, and fat, but also the hidden ones – additives, sweeteners, and flavourings.
A research published in the American Journal of Preventive Medicine found that 1 in 7 of all premature deaths that occur in some countries are due to the damaging effects of ultra-processed foods.
The review of dietary and mortality data from 8 countries says 124,107 early deaths in the US per year and 17,781 deaths every year in England, are due to these highly unhealthy foods.
The authors of the study found that the more ultra-processed food people ate, the higher their risk of death, based on surveys from the UK, US, Australia, Brazil, Canada, Colombia, Chile, and Mexico
In Colombia, Brazil, and Chile, ultra-processed foods are linked to 4%, 5%, and 6% of premature deaths, respectively. In comparison, the figures are much higher in Canada (10.9%), the US (13.7%), and England (13.8%), the highest rates among the eight countries studied.
“Premature deaths attributable to consumptions of ultraprocessed foods increase significantly according to their share in individuals’ total energy intake. A high amount of UPF intake can significantly affect health,” the researchers concluded.
The research mentions that nations with large amount of total energy intake from ultra-processed foods witness higher death rates.
The artificial ingredients like colours, flavours, sweeteners and emulsifiers multiply the negative effects of ultraprocessed foods that are already unhealthy due to presence of high amounts of sodium, trans fats and sugar.
“UPFs affect health beyond the individual impact of high content of critical nutrients – sodium, trans fats and sugar – because of the changes in the foods during industrial processing and the use of artificial ingredients, including colourants, artificial flavours and sweeteners, emulsifiers and many other additives and processing aids, so assessing deaths from all causes associated with UPF consumption allows an overall estimate of the effect of industrial food processing on health,” say researchers.
Healthy alternatives to ultraprocessed foods
1. Fresh fruits instead of candy bars
Packaged snacks like candy bars, fruit roll-ups, and sweetened granola bars are loaded with sugar and additives. Fresh fruits like apples, bananas, oranges, and berries are rich in natural vitamins, fiber, and antioxidants. They satisfy your sweet cravings naturally and support better digestion, heart health, and immunity.
2. Homemade food instead of ready-to-eat meals
Frozen ready-to-eat meals may be convenient, but highly unhealthy. Packed with preservatives, unhealthy fats, and excess sodium, they shouldn’t be consumed on a daily basis. Preparing quick homemade dishes like salads, stir-fries, grilled vegetables, or soups using fresh ingredients not only reduces your intake of chemicals but also gives you full control over what goes into your food. Even basic meals can be healthier and tastier when made fresh.
3. Whole grains instead of refined grains
White bread, pasta, and instant noodles are examples of refined grains that lose most of their natural nutrients during processing. Whole grains like brown rice, oats, quinoa, and whole wheat bread retain fiber, B vitamins, and minerals. They help maintain stable blood sugar levels, promote longer satiety, and reduce the risk of heart disease.
4. Nuts and seeds instead of processed chips
Instead of reaching for chips, pretzels, or processed crackers, opt for a handful of almonds, walnuts, chia seeds, or pumpkin seeds. Nuts and seeds are packed with healthy fats, protein, fiber, and important nutrients like magnesium and zinc. They support brain function, heart health, and keep hunger in check between meals.
5. Natural yoghurt instead of flavoured ones
Many store-bought flavoured yoghurts contain as much sugar as desserts. Choose plain Greek yoghurt or natural unsweetened yoghurt instead. You can sweeten it naturally with honey, maple syrup, or fresh fruit. Natural yoghurt is a great source of probiotics, calcium, and protein, helping with digestion, bone strength, and immune system support.
