Ultra-Processed Foods: Exploring Their Impact On Health and Well-being
Walking into a supermarket and shopping for healthy groceries can be a challenging process for many people, as many shelves are stocked with foods that are convenient, affordable, and ready to eat. Foods such as packaged snacks, sodas, instant noodles, sugary cereals, and certain frozen meals fall into a category known as ultra-processed foods. They are derived from natural food sources that contain industrial additives, flavorings, and synthetic ingredients to make the food more appealing and ready for consumption. Accounting for more than half of the total dietary energy intake in high-income countries and between one-fifth and one-third of total dietary energy intake in middle-income countries, ultra-processed foods have become an increasingly prominent component of modern diets, raising growing concerns about their potential impact on overall health and well-being (1).
Recent evidence suggests that ultra-processed foods are associated with a growing number of health conditions, including obesity, Type 2 diabetes mellitus, cancer, and cardiovascular disease. Scientists believe that this is due to the modified nature of these foods, engineered to be hyperpalatable, high in calories, low in fiber and micronutrients (2).
Defining ultra-processed foods
Ultra-processed foods are industrially formulated products made mostly or entirely from substances derived from foods, often containing little or no intact whole food. They commonly include ingredients such as refined starches, protein isolates, hydrogenated oils, added sugars, and various additives used to enhance flavor, color, texture, or shelf life. According to the NOVA classification system, which categorizes foods based on the extent and purpose of industrial processing, ultra-processed foods are classified as Group 4, the most extensively processed category (3):
Groups, | Examples |
Group 1 - Unprocessed or minimally processed foods | Milk, meat, eggs, fish, poultry, plain unsweetened yogurt, beans, fresh, frozen, or dried fruits and vegetables, oats, grits, pasta, rice |
Group 2 - Processed culinary ingredients | Vegetable oils, butter, vinegar. Salt, sugar and molasses from cane or beet, honey extracted from combs and syrup from maple trees. |
Group 3 - Processed foods | Canned vegetables, fruits, and beans; some salted or sugared nuts and seeds; salted, cured, or smoked meats; canned fish; fruits in syrup; cheese and freshly made bread. |
Group 4 - Ultra-processed foods | Commercially produced breads, rolls, cakes, cookies, donuts, breakfast cereals, soy burgers, instant noodles, flavored yogurts, ready-to-heat meals, such as frozen pizzas, soft drinks, and candy. |
Table 1. The NOVA classification system
Impact on cardiovascular and metabolic health
Cardiovascular disease is the leading cause of death in the world, with up to 16% of total global deaths (7). According to the American Heart Association, the consumption of ultra-processed foods is consistently linked with negative health outcomes, though the exact mechanism remains unclear. Observational studies indicate that people in the United States and other developed countries consume excessive amounts of these foods: sugary drinks, processed meats, refined grains, candies, baked goods, and chips. Foods higher in saturated fat, added sugar, and sodium tend to overlap with ultra-processed foods and therefore interfere with cardiometabolic health (4).
Higher consumption of ultra-processed foods is also associated with several indicators of poorer metabolic health. A 2019 randomized controlled trial conducted by the NIH found that individuals on an ultra-processed diet consumed approximately 500 more calories per day than those consuming a minimally processed diet, ate at a faster rate, and gained more weight (4). Consistent with these findings, the American Heart Association (AHA) reports that higher consumption of ultra-processed foods is associated with worsening cardiometabolic risk factors, including high cholesterol, high blood pressure, and Type 2 diabetes (5). The AHA identifies understanding the mechanisms linking ultra-processed food consumption to cardiometabolic health as an important research gap. Therefore, the AHA recommends reducing the intake of nutrient-poor ultra-processed foods and replacing them with nutrient-dense foods such as fruits, vegetables, whole grains, nuts, and fish (5).
Impact on gastrointestinal health
In addition to their association with cardiometabolic disease, higher intake of ultra-processed foods may negatively affect gastrointestinal health by disrupting the gut microbiome and the intestinal barrier. A large-scale prospective study conducted in 2025 found a consistent association between higher consumption of ultra-processed foods and the risk of developing Crohn's disease. The evidence linking ultra-processed foods to ulcerative colitis is weaker and inconsistent. Ingredients such as emulsifiers, carrageenan, maltodextrin, microparticles, and high amounts of salt are substances that can damage the intestinal barrier, alter healthy gut bacteria, and increase inflammation (6). However, these mechanisms are not yet fully understood. Therefore, current research supports limiting excessive consumption of ultra-processed foods, while recognizing that not every food classified as ultra-processed has the same nutritional or health effects.
Association with cancer
There is evidence to suggest that higher consumption of ultra-processed foods is associated with an increased risk of developing certain cancers, particularly colorectal, breast, and pancreatic cancers, as well as overall cancer risk. The relationship may be influenced by factors such as obesity, overall diet quality, physical activity, and lifestyle. Several mechanisms have been proposed, including chronic inflammation, oxidative stress, changes in the gut microbiome, and exposure to food additives or contaminants produced during processing (3).
Mental health and sleep
Ultra-processed foods may also negatively affect mental health and sleep. Greater intake of these foods is linked with increased symptoms of depression, poor sleep quality, and a higher risk of insomnia (2). Underlying factors such as poor diet, inflammation, and changes in the gut microbiome may contribute to this relationship. Therefore, more research is needed to determine whether ultra-processed foods directly cause mental health and sleep-related disorders.
Conclusion
Current evidence links higher consumption of ultra-processed foods with an increased risk of several chronic diseases and potentially certain cancers, particularly colorectal and breast cancer. However, these associations do not establish that all ultra-processed foods are inherently harmful or that ultra-processing itself directly causes cancer. Some foods classified as ultra-processed, such as certain whole-grain breads, unsweetened yogurts, and plant-based products, can have favorable nutritional profiles and fit within a healthy diet. Potential mechanisms linking ultra-processed foods to cancer include chronic inflammation, oxidative stress, alterations in the gut microbiome, and exposure to additives or contaminants formed during processing and packaging, although these mechanisms remain incompletely understood (3). Strategies to reduce reliance on ultra-processed foods include prioritizing whole or minimally processed foods, selecting processed foods with favorable nutrient profiles, and preparing simple meals at home. Overall, the focus should be on improving the quality of the overall dietary pattern rather than eliminating all ultra-processed foods.
References
Monteiro, C. A., Cannon, G., Levy, et al. (2019). Ultra-processed foods: what they are and how to identify them. Public health nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
Silver, N., Park, H., & Pinto, Y. (2026). Health implications of ultra-processed foods. American Family Physician, 114(2), 72–73. https://www.aafp.org/afp/2026/0800/editorials-health-implications-ultra-processed-foods
Menegassi, B., & Vinciguerra, M. (2025). Ultraprocessed Food and Risk of Cancer: Mechanistic Pathways and Public Health Implications. Cancers, 17(13), 2064. https://doi.org/10.3390/cancers17132064
Hall K., Ayuketah A., Brychta R.. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeCell Metabolism, 2019; 30, 67-77.e3
Vadiveloo, M. K., Gardner, C. D., et al. (2025). Ultraprocessed foods and their association with cardiometabolic health: Evidence, gaps, and opportunities: A science advisory from the American Heart Association. Circulation, 152(12), e245–e263. https://doi.org/10.1161/CIR.0000000000001365
Choi, S. Y., & Moon, W. (2025). Ultra-Processed Foods and Inflammatory Bowel Disease: A Narrative Review of Epidemiology, Mechanisms, and Dietary Implications. Nutrients, 17(24), 3852. https://doi.org/10.3390/nu17243852
GBD 2023 Causes of Death Collaborators (2025). Global burden of 292 causes of death in 204 countries and territories and 660 subnational locations, 1990-2023: a systematic analysis for the Global Burden of Disease Study 2023. Lancet (London, England), 406(10513), 1811–1872. https://doi.org/10.1016/S0140-6736(25)01917-8
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