A landmark study spanning more than 20-years and involving more than 500,000 participants across multiple European countries has revealed stark evidence linking ultra-processed food (UPF) consumption to increased risks of premature death and several severe diseases.
Published in The Lancet Regional Health – Europe, the research looked at the dangers of UPFs and the life-saving potential of replacing them with unprocessed or minimally processed foods.
Source: Food © Oleg Marushin | Dreamstime.com - Unprocessed V Ultra-Processed Food
The study found higher consumption of UPFs, which include foods laden with artificial ingredients, additives, and preservatives, significantly raises the risk of all-cause mortality, particularly deaths caused by circulatory diseases (like cerebrovascular or ischaemic heart disease), digestive disorders, and Parkinson’s disease. In contrast, diets rich in unprocessed or minimally processed foods were associated with markedly lower mortality rates.
In a critical finding, researchers noted: “Replacing 10% g/day of either processed or UPFs with an equal amount of unprocessed/minimally processed foods was inversely related to all-cause mortality and several cause-specific mortality endpoints.”
The study used the Nova classification system to distinguish processed foods (Nova 3), like canned vegetables or homemade sauces, from ultra-processed foods (Nova 4), such as packaged snacks, sugary drinks, and industrially produced meals. While Nova 3 foods carry some risks, particularly when alcohol is included, Nova 4 foods present the greatest health dangers, with links to cardiovascular and digestive diseases, and emerging evidence of their role in cognitive decline and neuro-degenerative conditions like Parkinson’s.
Researchers emphasised the dangers of UPFs may stem from their energy-dense profiles, high sugar and trans-fat content, and low levels of fibre and protein. Additional harm comes from food additives and chemical substances formed during manufacturing, which can disrupt gut microbiota, promote inflammation, and trigger hormonal imbalances linked to chronic diseases.
This large-scale study reinforces the urgency of reducing UPF consumption to improve health outcomes. The substitution of even small amounts of UPFs with minimally processed foods could yield substantial benefits for longevity and disease prevention. As dietary habits evolve, the findings call for public health strategies to encourage whole food consumption and stricter regulations on UPF production and marketing.
The question remains now will people pay attention to these findings and even consider integrating more wholefood plant-based food into diets?
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