A growing body of research links ultraprocessed foods (UPFs) to an increased risk of chronic diseases including heart disease, obesity, hypertension, Type 2 diabetes, and fatty liver disease. A comprehensive review published in 2024, which analyzed 45 meta-analyses, suggested that consuming UPFs may be “harmful to most – and perhaps all – body systems.”
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In August, researchers investigated how a diet rich in UPFs could negatively impact healthy brain aging. Moreover, a large study from the U.K., released in September, reaffirmed the connection between high UPF intake and a greater risk of developing Type 2 diabetes. Another study from the same month indicated that reducing UPF consumption might improve mental health.
Recent findings reveal that combining a lower intake of UPFs with regular physical exercise can notably decrease the risk of Type 2 diabetes, even among individuals with a genetic predisposition for the disease. These results were presented at the European Association for the Study of Diabetes meeting held from September 28 to October 2. The study analyzed data from 56,964 adults in the U.K. Biobank, which tracks health, lifestyle, and genetic information.
During nearly eight years of follow-up, 926 participants were diagnosed with Type 2 diabetes. The research found that a higher consumption of UPFs correlated with increased diabetes risk, while adhering to the WHO's recommendation of at least 150 minutes of moderate to vigorous physical activity each week was linked to a lower risk. Importantly, combining a low intake of UPFs with regular exercise resulted in a 49 percent reduced risk of diabetes among individuals with high genetic susceptibility. Additionally, regular physical activity could mitigate the diabetes risk associated with high UPF consumption by 33 percent.
A preliminary study published on September 23 in JAMA Psychiatry indicated that reducing UPFs might enhance treatment outcomes for depression. This study involved 20 adults with major depressive disorder, and participants who consumed a low-UPF diet for four weeks reported significant improvements in their depression and anxiety symptoms. Though the study had limitations, it supports the notion that high UPF intake may correlate with an increased risk of developing depression.
Another study indicated that high UPF consumption is linked to declining brain health as individuals age, including worsened cognitive performance and higher dementia risk. Research published in the August issue of Annual Review of Nutrition examined how diets rich in UPFs may negatively affect brain health through mechanisms such as inflammation, oxidative stress, and impaired blood vessel function. It remains unclear whether the risks are primarily due to the processing of foods, additives, or the nutritional quality of UPFs, which are often higher in added sugars, sodium, and fats while being lower in fiber and beneficial nutrients.
As an alternative to eliminating UPFs entirely, experts suggest focusing on reducing their intake by choosing whole or minimally processed foods when possible. For example, opting for fresh fruit, nuts, or lightly seasoned popcorn instead of packaged snacks can be beneficial. At breakfast, selecting oats or cottage cheese with fruit over refined cereals and mass-produced muffins is advisable. While not all UPFs are nutritionally equal, some, like flavored yogurts and fortified whole grain cereals, can still offer essential nutrients, as noted by Leslie Beck, a Toronto-based dietitian.