A packet of chips with your evening tea, a sugary drink between meals, instant noodles when there is no time to cook, or a ready-to-eat meal after a long day can seem like small choices. But when these foods become a regular part of the diet, those small portions can quickly add up.
A new analysis involving nearly 8.8 million adults has now looked at what that additional ultra-processed food intake may mean for long-term health. The researchers found that every extra 100 grams of ultra-processed food consumed per day was associated with a 14% higher risk of cardiovascular events.
The findings, published in Family Medicine and Community Health, come from a pooled analysis of 51 prospective cohort studies involving 8,819,894 adults across the Americas, Europe, Asia and Oceania. The same extra 100 grams was also tied to an 11% higher risk of high blood pressure, a 4% higher cancer risk, a 3% higher risk of death from any cause, and a 2% higher risk of metabolic syndrome or diabetes.
What Counts As Ultra-Processed Food?
Ultra-processed foods are generally ready-to-eat or heat-and-serve products that undergo extensive industrial processing and often contain several additives. They can include packaged snacks, sugary drinks, processed meat products and some ready-made meals.
The researchers note that these foods tend to be energy-dense and higher in sugar and salt, while providing less dietary fibre, protein, vitamins and minerals than minimally processed foods.
However, processed does not automatically mean ultra-processed. Foods such as frozen vegetables, canned foods and freshly made bread can undergo processing without necessarily falling into the ultra-processed category.
How Ultra-Processed Foods Affects the Body?
Ultra-processed foods are industrial products designed to be convenient and long-lasting. They typically contain additives, emulsifiers, artificial colours and flavourings, and are often high in sugar, salt and calories while being low in fibre, protein and micronutrients. Lead author Dr David Xiao Liu noted that these foods may harm health through several overlapping pathways.
One is the so-called “cocktail effect," in which multiple additives interact inside the body in ways that are more harmful than any single ingredient alone.
The possible effects of a diet high in ultra-processed food do not appear to be limited to the heart. Researchers have proposed several pathways through which frequent consumption of these foods may influence different organs and body systems.
Heart and blood vessels
High UPF intake has been associated with cardiovascular disease and cardiovascular events. Diets high in these foods can also be higher in sodium, added sugars and calories, which may contribute to high blood pressure, weight gain and metabolic problems that affect cardiovascular health.
Blood sugar and pancreas
Many ultra-processed foods are rich in refined carbohydrates and added sugars. Frequent consumption may contribute to blood glucose fluctuations and, over time, insulin resistance and metabolic problems. The analysis found a small association between higher UPF intake and metabolic syndrome or diabetes.
Brain
The relationship between UPFs and brain health is still being studied. Researchers are investigating whether dietary patterns involving large amounts of ultra-processed food may be associated with cognitive and neurological outcomes, potentially through metabolic, inflammatory and vascular pathways. The evidence is not strong enough to say that UPFs directly damage the brain.
Gut and digestive system
Ultra-processed foods can contain less dietary fibre than minimally processed foods. A diet low in fibre may provide less support for a diverse gut microbiome and healthy bowel function. Meanwhile, some additives and processing-related compounds are being investigated for their possible effects on the gut, although their long-term impact is not fully established.
Liver and metabolism
Excess calorie intake and diets high in added sugars and unhealthy fats can contribute to weight gain and metabolic dysfunction, which may affect liver health. Researchers are also examining whether certain UPF components could have effects beyond their nutritional content.
Overall body and inflammation
A diet dominated by ultra-processed foods can displace fruits, vegetables, whole grains, pulses, nuts and other nutrient-rich foods. This can mean less fibre, protein, vitamins and minerals in the overall diet. Researchers have also proposed inflammation and metabolic changes as possible mechanisms, but these pathways remain under investigation.
People who eat more ultra-processed foods may also differ in other lifestyle habits that influence health. Still, the consistency of the findings across a very large number of participants and the clear dose-response relationship strengthen the case for caution.
Replacing packaged snacks, sugary drinks, processed meats and ready meals with vegetables, fruits, whole grains, legumes, nuts and minimally processed foods is a practical starting point.
Checking ingredient lists for long strings of additives can also help. While most countries do not yet label foods specifically as ultra-processed, choosing products closer to their natural form remains one of the simplest ways to reduce exposure.
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