Ultra-Processed Foods Shown to Decrease Lifespan, New Study Finds

No one ever claimed that ultra-processed foods were good for you, but new research finds that regularly consuming foods like hot dogs, sugary sodas, and refined grains may shorten your life.

The study, which was presented in June at the Nutrition 2024 conference, followed more than 500,000 people and tracked their eating habits for three decades. The researchers found that people who ate higher amounts of ultra-processed foods were 10% more likely to die from all-cause mortality during the follow-up period of 23 years compared to people who ate minimally processed food. 

While the study participants who ate more ultra-processed foods were more likely to have a higher body mass index (BMI) and lower overall diet quality, some ultra-processed food fans had a normal weight — and still had a higher risk of death. 

The findings are raising a lot of eyebrows, along with questions about ultra-processed foods. Here’s the deal. 

What are ultra-processed foods?

Foods are labeled as “ultra-processed” based on where they land on a classification system called the NOVA scale. Foods on the NOVA scale are lumped into four categories. Those include:

• Unprocessed and minimally-processed foods. These are foods that are in their natural state or barely altered, like fresh fruits and vegetables, or milk, says Jessica Cording, registered dietitian and author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety.
• Processed culinary ingredients. These foods are ingredients made through minimal processing that involves pressing, refining, grinding, or milling — like almond flour or olive oil.
• Processed foods. Processed foods are altered from their natural state and often have sugar, oil, salt, or other substances added to them, Cording says. Those include things like canned tuna and bagged vegetables.
• Ultra-processed foods. Foods in this category are processed but have additional ingredients like artificial colors and flavors, preservatives, and other ingredients to preserve their texture and longevity. Many packaged foods fall into this category.

Risks of regularly having ultra-processed foods

Ultra-processed foods are linked to several serious health conditions, including heart disease, type 2 diabetes, dementia, and some types of cancer. 

A 2022 study published in JAMA Neurology followed nearly 11,000 people and had them fill out questionnaires about the food they ate and their caloric intake. At the end of the 10-year study, the participants were assessed on changes in their cognitive performance. The researchers found that people who had 28% or more of their calories from ultra-processed foods had a higher risk of dementia. Another 2022 study, this one published in Neurology, also found a connection between ultra-processed foods and a higher risk of developing dementia.

A study that was published in the British Medical Journal, analyzed data from about 46,000 men and 160,000 women and found that men who ate the most ultra-processed foods had a 29% higher risk of developing colorectal cancer. Another study, also in The British Medical Journal, analyzed the diets of more than 22,000 people over 14 years and found that those who ate diets high in ultra-processed foods had a higher risk of developing chronic disease or dying prematurely, especially from cardiovascular disease.

And a 2023 study of more than 415,500 people published in the journal Diabetes Care found that having a diet high in ultra-processed foods was linked to the risk of developing type 2 diabetes. 

Other research has linked sugary drinks with a higher risk of death. A 2019 study published in the journal Circulation found that women who had two servings a day of sugary beverages had a 63% increased risk of premature death, while men had a 29% increased risk of early death.

Which ultra-processed foods are the most concerning?

The latest research found that certain ultra-processed foods were linked to a higher risk of death than others. Those included:

• Diet sodas
• Sugary sodas
• Refined grains, like ultra-processed breads and baked goods
• Processed meats, like hot dogs and sausages

Other research has found that sauces, spreads, condiments, and ready-to-eat mixed dishes can also raise your risk of having serious health complications from ultra-processed foods. 

“Ultra-processed foods that are high in sodium, added sugar, and saturated fats, with minimal to no nutritional benefits are the most concerning,” says Keri Gans, R.D., author of The Small Change Diet. “Also, if a food contains any trans fats, it should be highly limited.”

Dietitians say you still don’t need to entirely avoid these foods

The study’s researchers stressed that not all ultra-processed foods are bad, noting that some nutrient-dense foods, like unsweetened applesauce, ultra-filtered milk, liquid egg whites, and some types of raisins and canned tomatoes, are ultra-processed. So, they noted, quality matters.

The big challenge with many ultra-processed foods that are lower in nutritional value is making sure they don’t keep you from eating more nutritious options, says Jessica Cording, R.D., author of The Little Book of Game-Changers. “I focus a lot with people on limiting processed meats and sugar-sweetened beverages,” she says. 

If you’re currently eating a lot of ultra-processed foods, Cording recommends focusing on adding more nutrient-dense foods like fruits, vegetables, and whole foods, to help “crowd out” products that may have less nutritional value. Gans agrees. “Instead of worrying about consuming ultra-processed foods, focus your energy on making sure your daily diet includes plenty of nutrient-packed foods, such as fruits, veggies, nuts and seeds, legumes, and 100% whole grains,” she says. 

But Cording also stresses the importance of “making room for indulgences that feel worth it to you” while still eating an overall healthy diet. “If you have a particular ultra-processed food that you love and the majority of your diet is comprised of nourishing food, there can be room for that,” she says.