In a groundbreaking study published in the American Journal of Preventive Medicine, a significant rise in premature deaths attributed to the consumption of ultraprocessed foods (UPFs) has been reported. The study analyzes data from nationally representative dietary surveys and mortality statistics across eight countries: Australia, Brazil, Canada, Chile, Colombia, Mexico, the United Kingdom, and the United States.
As ultraprocessed foods increasingly replace traditional, minimally processed foods in daily diets, their health consequences are becoming ever more apparent. This comprehensive analysis sheds light on the direct correlation between UPF consumption and early mortality rates, underscoring the urgent need for global action to reduce these products in the food supply.
What Are Ultraprocessed Foods (UPFs)?
Ultraprocessed foods (UPFs) are products that have been highly industrialized, often containing ingredients that are not typically found in a home kitchen. These products are engineered using industrial processes and include additives such as artificial colorants, sweeteners, preservatives, and flavor enhancers. Unlike minimally processed foods, which retain most of their original nutrients, UPFs are often stripped of their natural components and replaced with artificial ingredients that can be harmful to human health over time.
Examples of UPFs include:
- Ready-to-eat meals (frozen dinners, microwaveable meals)
- Snack foods (chips, cookies, sugary drinks)
- Processed meats (hot dogs, sausages, packaged deli meats)
- Sugary breakfast cereals
These foods are convenient, affordable, and have a long shelf life, which is why they are widely consumed, especially in high-income countries. However, their excessive consumption has been linked to numerous health issues, including obesity, cardiovascular diseases, diabetes, depression, and more.
The Link Between UPFs and Premature Deaths
The study led by Eduardo Augusto Fernandes Nilson, DSc, from the Oswaldo Cruz Foundation in Brazil, explored the relationship between dietary patterns, specifically the percentage of daily energy intake from UPFs, and premature deaths across eight different countries. By using nationally representative dietary surveys and mortality data, the study provides valuable insights into how food choices impact public health on a global scale.
Dr. Nilson’s research suggests a clear and alarming trend: the more ultraprocessed foods individuals consume, the higher their risk of dying prematurely from all causes. According to the study’s findings:
“Each 10% increase in the share of UPFs in a person’s diet corresponds to a 3% increase in the risk of death from all causes.”
Global Trends in UPF Consumption
The study’s model indicates that countries with the highest consumption of UPFs—such as the United States—experience the greatest attributable mortality, while nations with lower UPF consumption, like Colombia, show a relatively lower risk of premature deaths due to these foods.
For instance, the study’s model estimated that in 2018, 124,000 premature deaths in the United States could be directly attributed to ultraprocessed food consumption. However, the study also highlighted that low- and middle-income countries have seen an increase in UPF consumption, which could lead to a rise in related deaths as these diets become more prevalent.
Health Risks Linked to Ultraprocessed Foods
The dangers of ultraprocessed foods are multifaceted. These foods often contain excessive amounts of sodium, sugars, trans fats, and refined carbohydrates, which are known to contribute to various chronic diseases. Additionally, many artificial ingredients used in UPFs, such as emulsifiers, preservatives, and sweeteners, can have detrimental effects on gut health, metabolism, and the immune system.
Health Conditions Linked to UPF Consumption
Research has found a strong association between high UPF consumption and an array of diseases, including:
- Obesity: UPFs are calorie-dense but nutrient-poor, contributing to overeating and weight gain. High consumption of these foods has been linked to the global obesity epidemic, which is a major risk factor for several other chronic diseases.
- Cardiovascular Disease: Diets high in trans fats and sodium, common in many processed foods, contribute to high blood pressure, arterial plaque buildup, and heart disease.
- Type 2 Diabetes: The high glycemic index of many processed foods causes rapid spikes in blood sugar, which can increase the risk of insulin resistance and type 2 diabetes.
- Cancer: Some studies have shown that the consumption of processed meats and foods containing carcinogenic chemicals (such as those produced during food processing) may increase the risk of certain cancers, particularly colorectal cancer.
- Mental Health Disorders: Emerging research suggests a strong link between dietary patterns and mental health, with high UPF consumption being associated with depression and anxiety.
The Role of Industrial Food Processing in Health Decline
Dr. Nilson’s study also points out that the health risks associated with UPFs go beyond their nutrient content. The industrial food processing methods themselves play a role in changing the chemical makeup of food. During processing, foods undergo various alterations that may increase the formation of harmful substances and reduce their natural health benefits.
For example, industrial processes often involve the use of artificial sweeteners, flavor enhancers, and preservatives, which can cause adverse effects on the body’s digestive system and immune response. Additionally, emulsifiers found in processed foods have been linked to gut inflammation and disrupted microbiota, further contributing to inflammation and diseases related to the immune system.
Evidence-Based Insights: What the Numbers Say
A 2023 meta-analysis published in The Lancet Regional Health reviewed over 25 cohort studies from North America, Europe, and Latin America. The analysis found:
- A 15–29% increased risk of all-cause mortality among individuals in the highest UPF consumption quartile
- Strong associations with early deaths from cardiovascular and cerebrovascular diseases
- A dose-response relationship: the more UPFs consumed, the greater the mortality risk
The authors concluded that dietary policy frameworks must include UPF-specific guidelines—not just sugar or fat recommendations.
Countries Leading by Example
Some nations are beginning to respond to the data with regulatory action:
- Chile introduced front-of-package warning labels on foods high in sugar, sodium, and saturated fats.
- Mexico implemented sugar taxes and limited advertising of processed foods to children.
- France launched the “Nutri-Score” labeling system to help consumers choose healthier options.
While these measures are still relatively new, early data shows promising declines in the purchase of highly processed snacks and beverages in urban areas.
What Can Individuals Do Today?
Even without sweeping policy changes, individuals can take actionable steps to lower their UPF intake and reduce the risk of early mortality.
1. Read Ingredient Labels
If a product contains more than five ingredients or includes unfamiliar terms like monosodium glutamate, maltodextrin, or hydrogenated oils, it’s likely a UPF.
2. Cook at Home
Preparing meals from scratch—even if simple—empowers you to control what goes into your body. Batch cooking and meal prepping can save time and support consistency.
3. Prioritize Whole Foods
Fill your plate with:
- Fresh fruits and vegetables
- Whole grains like oats and brown rice
- Legumes such as lentils and chickpeas
- Lean proteins like fish, tofu, and eggs
4. Be Mindful of Marketing
Products labeled “natural,” “gluten-free,” or “low fat” can still be ultraprocessed. Learn to differentiate between health claims and actual nutrition.
5. Advocate for Better Food Environments
Support local initiatives, school lunch reforms, and community gardens. Encouraging local food systems can reduce dependence on packaged, processed goods.
Addressing the Issue: The Need for Global Action
The findings of this study underscore the urgent need for global action to reduce the consumption of ultraprocessed foods and promote healthier dietary patterns. As the research shows, addressing the consumption of UPFs is not only an individual choice but a public health issue that requires coordinated efforts from governments, healthcare systems, and society at large.
Why Global Policy Is Critical
Many health experts agree: personal responsibility alone isn’t enough. Structural change is necessary to shift consumer behavior and food industry practices.
Key Policy Recommendations:
- Warning Labels on UPFs, similar to tobacco products
- Bans on Advertising UPFs to children
- Taxes on Sugary Beverages and processed snacks
- Incentives for Local Agriculture and whole food production
- Public Food Procurement Standards (e.g., schools and hospitals must serve minimally processed meals)
How to Reduce UPF Consumption in Daily Life
If you’re looking to reclaim your health from the grip of ultraprocessed foods, here are practical steps to start:
1. Shop the Perimeter
Whole foods like fruits, vegetables, meat, and dairy are usually on the outer edges of grocery stores.
2. Read Ingredient Labels
Avoid foods with more than 5 ingredients or those with unfamiliar chemical names.
3. Cook at Home
Cooking from scratch empowers you to control ingredients and avoid hidden sugars, sodium, and unhealthy fats.
4. Plan Meals in Advance
Meal prepping helps avoid last-minute processed food choices.
5. Choose Traditional Diets
Patterns like the Mediterranean diet, DASH, or whole-food plant-based diets emphasize minimally processed foods.
External Resources
- World Health Organization: Healthy Diet
- American Heart Association: Understanding Processed Foods
- NOVA Food Classification System
Policy Recommendations
To tackle the rising burden of UPF consumption, Dr. Nilson and his team emphasize the need for policy interventions at both the national and global levels. These may include:
- Nutritional Labeling: Governments should mandate clear and transparent food labeling that highlights the level of processing in food products, helping consumers make more informed decisions.
- Fiscal Policies: Taxes on ultraprocessed foods and subsidies for fresh, minimally processed foods could help disincentive the consumption of harmful products and encourage healthier dietary habits.
- Public Health Campaigns: Governments and NGOs should launch educational campaigns to raise awareness about the dangers of ultraprocessed foods and the benefits of whole, unprocessed foods.
- Regulation of Food Additives: Stricter regulations on the use of artificial additives and preservatives in food production could help reduce the harmful effects of UPFs on health.
Conclusion: A Global Call for Healthier Food Environments
The study’s findings are a wake-up call for all countries, regardless of income level, to reassess the role of ultraprocessed foods in their food systems. With rising rates of obesity, heart disease, and diabetes, it’s clear that dietary patterns are crucial to improving public health outcomes. Governments, food producers, and consumers must work together to promote diets based on fresh, minimally processed foods and reduce the consumption of ultraprocessed options.
By making these changes, we can lower the rates of premature death and prevent chronic diseases in the coming decades, ensuring a healthier future for all.
