Walk into any supermarket and try to avoid ultra-processed foods. It’s nearly impossible. Ready meals, packaged snacks, ‘healthy’ protein bars, and supermarket bread. They all fall into this category. Even some foods marketed as nutritious are ultra-processed, full of additives, preservatives, and ingredients that barely resemble anything found in nature.

We’ve long suspected they’re bad for us. But a massive new study has put the nail in the coffin. The more ultra-processed food you eat, the worse your health outcomes. Heart disease, obesity, type 2 diabetes, depression, and even early death; the risks go up across the board.

Ultra-processed foods (UPFs) are not just ‘junk food.’ They’re industrially formulated products packed with refined ingredients, chemical additives, and preservatives. The NOVA classification system groups food into four categories, with UPFs being the worst offenders. Think:

• Pre-packaged meals
• Fizzy drinks
• Instant noodles
• Mass-produced supermarket bread
• Flavoured yoghurts with a list of ingredients longer than your arm
• Protein bars masquerading as healthy options
• Most breakfast cereals

Essentially, ultra-processed food contains things you wouldn’t find in a normal kitchen: emulsifiers, artificial sweeteners, colourings, and stabilisers.

A new study reviewing data from nearly 10 million people has confirmed what we’ve suspected for a while: the more ultra-processed food you eat, the worse your health outcomes. Some of the key findings:

• All-cause mortality: UPFs are linked to a higher risk of dying earlier.
• Cardiovascular disease: Increased risk of heart attacks, strokes, and related deaths.
• Type 2 diabetes: Strong evidence that UPFs contribute to insulin resistance and metabolic dysfunction.
• Obesity and abdominal fat: They make you gain weight and store fat in all the wrong places.
• Mental health issues: Higher rates of anxiety, depression, and even poor sleep patterns.

These effects aren’t just from eating ‘bad’ foods like crisps and fizzy drinks. Even some foods we’ve been led to believe are healthy (high-protein snacks, low-fat yoghurts, certain plant-based alternatives) are ultra-processed and have similar effects.

Ultra-processed foods are uniquely harmful for several reasons:

1. Nutrient-Poor, Calorie-Dense
   They’re high in sugar, salt, and unhealthy fats, while lacking fibre, protein, and micronutrients. This leads to overconsumption and nutrient deficiencies.
2. Disrupting the Gut Microbiome
   Additives, emulsifiers, and artificial sweeteners disturb gut bacteria, leading to inflammation, digestive issues, and even poor mental health.
3. Inflammation and Metabolic Chaos
   Many of the chemical byproducts from food processing are pro-inflammatory, meaning they contribute to chronic diseases, from heart disease to autoimmune conditions.
4. Engineered for Overconsumption
   These foods are designed to be hyper-palatable, triggering dopamine hits and encouraging overeating. Have you ever noticed how easy it is to eat an entire pack of biscuits but almost impossible to overeat steak and veg? That’s not an accident.

Exposure to Harmful Chemicals
The packaging itself can be a problem. It can leach chemicals like bisphenols and microplastics into food, which then enter our bodies.

You don’t need to live like a monk. But cutting back on UPFs is one of the best things you can do for your health. Here’s how:

• Stick to real food: If it had a face, grew from the ground, or needed little intervention before reaching your plate, it’s a good choice.
• Shop the perimeter of the supermarket: That’s where you’ll find meat, fish, eggs, fruit, veg, and dairy.
• Check the ingredients list: If it reads like a chemistry experiment, think twice.
• Cook more at home: It doesn’t have to be complicated. Simple meals with whole ingredients will always beat processed alternatives.
• Follow the 80/20 rule: You don’t have to eliminate UPFs completely, but they should be an occasional treat rather than a daily staple.

You don’t need to listen to three-hour longevity podcasts to figure out what to eat. The healthiest diet is the simplest. Eat mostly real food, cook when you can, and don’t get sucked into the marketing hype.