Ultra-Processed Foods Linked to Higher Risk of Early Death, Global Study Finds

 Ultra-Processed Foods Linked to Higher Risk of Early Death, Global Study Finds.

A growing body of research has confirmed a worrying connection: eating more ultra-processed foods significantly increases the risk of dying early. According to a new global evidence review published in the American Journal of Preventive Medicine, even modest increases in these foods in your diet could shorten your life.

The study revealed that for every 10% increase in ultra-processed foods in a person’s diet, the risk of death from any cause rises by 3%. Ultra-processed foods—think sugary cereals, packaged snacks, frozen meals, and deli meats—are made from ingredients extracted from whole foods, often containing chemical additives to enhance flavor, appearance, and shelf life.

A Global Health Concern

Researchers reviewed dietary data from eight countries: the U.S., U.K., Brazil, Australia, Canada, Chile, Colombia, and Mexico. Their findings paint a troubling picture, especially for high-income nations.

• The United States leads the way in ultra-processed food consumption, with these products making up over 54% of the average American diet.

• The U.K. follows closely behind at 53%.

• In contrast, Colombia consumes the least, with ultra-processed foods accounting for just 15% of daily calories.

This dietary shift is estimated to have caused over 124,000 early deaths in the U.S. alone between 2017 and 2018.

Lead author Eduardo Nilson of Brazil’s Oswaldo Cruz Foundation warned that the impact is global: “Policies to reduce ultra-processed food consumption are urgently needed. We must promote traditional diets based on fresh and minimally processed foods.”

The Hidden Dangers of Processed Foods

Ultra-processed foods have been linked to at least 32 health issues, including:

• Heart disease

• Obesity

• Type 2 diabetes

• Depression

• Several types of cancer

Processed meats, such as bacon, sausage, hot dogs, pepperoni, and cold cuts, are especially dangerous. These products are often high in sodium, nitrates, saturated fats, and preservatives, which are associated with higher risks of cancer, heart disease, and early mortality.

Even fast food staples like chicken nuggets and hamburgers pose health risks, often containing low-quality meat and unhealthy additives. Processed meat products like Vienna sausages, corned beef hash, and deviled ham are no better, carrying similar risks due to their high salt and preservative content.

What You Can Do

You don’t have to overhaul your entire diet overnight, but taking small steps to reduce processed foods can lead to big health gains:

• Limit processed meats like bacon and sausage; choose lean proteins such as chicken or turkey instead.

• Replace cold cuts with natural, nitrate-free alternatives.

• Cook at home more often, using fresh vegetables, whole grains, and healthy oils.

• Snack smarter—swap chips and cookies for nuts, fruit, or yogurt.

• Read labels to avoid hidden sugars, additives, and sodium.

A Shift Toward Whole Foods

The findings from this study serve as a strong reminder: what we eat has a powerful impact on our health and longevity. While convenience often drives food choices, prioritizing whole, minimally processed foods can help you live a longer, healthier life.

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