We all know ultra-processed foods (UPFs) aren’t exactly “health food,” but a major new study has just made the dangers even clearer — and the findings are too big to ignore. Researchers have found that a higher intake of UPFs is strongly linked to an increased risk of early death, sparking renewed calls for action in the U.S. and around the world. So what exactly does this mean for our daily diets, and what can we do about it? Let’s dig in.
What the New Research Shows
A sweeping international study, recently published in the American Journal of Preventive Medicine, analyzed dietary and mortality data across eight countries, including the U.S., England, and Brazil. The results were striking: every 10% increase in ultra-processed food consumption raised the risk of dying before age 75 by about 3%.
To put that into perspective, researchers estimated that UPFs are associated with over 124,000 early deaths every year in the United States alone. That’s a massive public health issue hiding in plain sight — right on our supermarket shelves.
Lead researcher Eduardo Augusto Fernandes Nilson explained that it’s not just the fat, salt, and sugar packed into UPFs that are to blame. Additives like sweeteners, emulsifiers, colorants, and flavorings also contribute to their harmful effects, as the industrial processing itself seems to alter foods in ways that damage our health.
While the study showed a strong association, it’s important to note that it didn’t prove direct causation. Still, it joins a growing mountain of evidence linking UPFs to chronic diseases like heart disease, cancer, and now, an increased overall risk of dying early.
The Ultra-Processed Problem in the U.S.
If you’re living in the U.S., the situation is even more alarming. Americans get about 54.5% of their daily calories from ultra-processed foods — one of the highest rates among the countries studied. That means more than half of what many people eat is made up of heavily processed items like packaged snacks, sugary cereals, frozen meals, sodas, and fast food.
This high dependency on UPFs reflects deep-rooted problems in the American food system: aggressive marketing, widespread availability, and often, affordability compared to healthier options. Combined with busy lifestyles and a culture of convenience, it’s no surprise UPFs have taken over so many diets.
What We Can Do: Steps Toward a Healthier Future
The good news? Change is possible — and it starts with awareness and small daily choices. Here’s how we can begin turning things around:
Education First
Understanding what ultra-processed foods are is half the battle. These foods usually have long ingredient lists filled with things you wouldn’t use in a home kitchen — think additives, preservatives, and artificial colors. Clearer labeling and public education campaigns could make it easier for people to spot and avoid UPFs.
Prioritize Whole Foods
Whenever possible, aim for minimally processed options: fresh fruits and vegetables, legumes, whole grains, lean proteins, and healthy fats like nuts and olive oil. Preparing simple meals at home can significantly cut down UPF intake.
Policy Changes
Experts are calling for stronger government action — from regulating how processed foods are marketed (especially to children) to placing taxes on UPFs, similar to tobacco or sugary drinks. Improving the quality of school lunches and workplace cafeterias could also make a big impact.
Support Healthier Food Systems
Advocating for better food access — like supporting farmers markets, community gardens, and affordable healthy food initiatives — helps create environments where healthier choices are the easier ones.
Final Thoughts
This latest study is a wake-up call. Ultra-processed foods aren’t just a diet “indulgence” — they could be quietly cutting our lives short. But armed with knowledge and a few small shifts in our eating habits, we can push back against the tide of UPFs dominating our plates.
No one’s saying you need to swear off every processed snack forever. It’s about tipping the balance: more real food, less factory food. And maybe, just maybe, a longer, healthier life because of it.
