Ultra-Processed Foods and the Current Health Epidemic
It feels dire to bring up the current health epidemic, as the urgency for change is undeniable. My intention is not to evoke fear but to highlight key statistics that emphasize the gravity of the situation. More importantly, I aim to offer one practical change we can easily adopt—a shift toward a healthier future by reducing ultra-processed foods (UPFs).
The Health Crisis in America
Chronic illness has become a silent epidemic in the U.S., impacting hundreds of millions of adults and tens of millions of children. Here are a few alarming statistics:
6 in 10 adults have a chronic illness, including 41% of children under 18.
Nearly 250 million Americans are overweight.
300 million Americans are metabolically unhealthy.
1 in 2 adults has pre-diabetes or type 2 diabetes.
96 million adults have pre-diabetes, and 37 million have diabetes.
The U.S. ranks 48th in global life expectancy and last among developed nations for health metrics such as infant mortality.
Among children:
40% are overweight, 22% are obese.
20% take antidepressants, and 1 in 10 is on medication for ADHD.
50 million adults live with mental illness, and nearly 1 in 5 children face significant mental health challenges.
Heart disease remains the leading cause of death, claiming 700,000 lives annually—roughly one death every 40 seconds.
Autoimmune diseases affect 50 million Americans—likely an underestimation due to underdiagnosis.
6.9 million Americans live with Alzheimer’s, and cases are rising.
Globally, 50 million people suffer from neurodegenerative disorders.
What Role Do Ultra-Processed Foods Play?
UPFs are a major contributor to these issues, substantially increasing our risk of chronic illness. This isn’t speculation; it is heavily documented through research.
A growing body of evidence connects diets high in UPFs to rapid weight gain and at least 32 health conditions, including:
Cancer, type 2 diabetes, heart disease, obesity, anxiety, depression, and dementia.
Diets high in UPFs also increase the risk of early death.
The NutriNet-Santé study (a cohort of 44,551 French adults) found that a 10% increase in UPF consumption was linked to a 14% higher risk of death.
The US NIH-AARP Diet and Health Study found that a diet heavy in UPFs raised mortality risk by 10% over 20 years, with data from more than half a million participants.
Clarifying Processed vs. Ultra-Processed Foods
In the U.S., labels like “Natural,” “Gluten-Free,” “Keto,” or “Organic” often cause confusion. These labels don’t guarantee that a product isn’t ultra-processed. Understanding the distinction is critical, and the NOVA classificationprovides a helpful breakdown:
Unprocessed or Minimally Processed Foods:
Foods that retain their natural form with minimal handling.
Examples: Fresh fruits, vegetables, eggs, milk, raw meat, grains, and nuts.
Processed Culinary Ingredients:
Extracts from natural foods, used to cook but not consumed alone.
Examples: Olive oil, butter, salt, sugar, vinegar.
Processed Foods:
Made by adding ingredients like salt or sugar to minimally processed foods.
Examples: Canned vegetables, cheese, bread, and cured meats.
Ultra-Processed Foods (UPFs):
Industrial products with additives (colorants, preservatives, or flavor enhancers) for convenience and shelf life.
Examples: Chips, candy, soda, energy drinks, packaged bread, hot dogs, fast food, many cereals, ready-made meals, and products with hydrogenated oils.
How to Spot Ultra-Processed Foods
Read ingredient lists carefully—the longer the list, the more processed the product.
If you can’t pronounce many ingredients, it’s likely a UPF.
If the product has an extremely long shelf life, it is likely heavily processed.
If you couldn't possibly replicate it in your own kitchen
Try this test: Cover the label and read the ingredient list. If you can’t guess what the product is, it’s likely ultra-processed.
UPFs often barely resemble real food. They rob our bodies of nutrients, provide no essential vitamins or minerals, and are highly addictive.
Here’s an example:
Recently, I bought hot dogs for my dogs to sneak in supplements. I was shocked that one brand had over 25 ingredients, with meat barely included! I opted for pure beef hot dogs, as I couldn’t justify giving them what was essentially a chemical concoction. It was worth it to spend a bit more money supporting a better company and for the health of my dogs. This is also the difference between a processed food and ultra processed food.
Environmental Impact of Ultra-Processed Foods
UPFs not only harm health but also degrade the environment:
Greenhouse gas emissions: 24% of diet-related emissions come from UPFs, with processed meats and fast food being major contributors.
Land use: 23% of diet-related land use comes from UPFs, especially meat-based products.
Water consumption: 23% of diet-related water usage comes from UPFs.
Energy demand: 26% of diet-related energy demand is due to UPF production.
Waste: UPFs generate significant food and packaging waste.
Environmental degradation: UPF production relies heavily on herbicides and fertilizers, contributing to ecosystem damage.
What’s the Solution?
Ultra-processed foods aren’t necessary. Here are some ways to transition to healthier options:
Reduce or eliminate UPFs. If 50% of your diet is UPFs, try reducing it to 20% or and continue to gradually make these shifts, or cut it out altogether! .
Make smarter swaps. We often have different options with our foods. Opt for better options. An example being the heirloom grain fermented sourdough bread made with olive oil and salt instead of mass-produced white bread.
Check ingredient lists regularly. Learn to differentiate between clean and highly processed products.
Avoid seed oils and hydrogenated fats, often found in UPFs.
Shop the perimeter of the grocery store, where fresh foods are usually located.
Plan meals ahead of time, reducing the temptation to rely on packaged foods.
Eat more whole foods. Filling up on fresh produce, grains, and lean proteins leaves less room for UPFs.
A Final Thought
I hope this information has been insightful. Reducing ultra-processed foods is a simple change that can have tremendous benefits for your health and the environment. Small steps today can lead to a healthier future for all.