Processed and Ultra-Processed Foods

More than half of the average American diet is filled with ultra-processed foods which is problematic because these foods can increase risk of cancer and cause other health problems as well. Processed foods are less processed than ultra-processed foods and include items like bread, tofu, cheese, and canned food like canned beans.

Ultra-processed foods are pre-packaged foods that tend to have more preservatives and artificial flavors and colors, as well as more added fat, sugar, and salt, all of which are harmful to health. These include foods like flavored salty snacks, pre-packaged desserts and candy, energy drinks and sodas, packaged meats, French fries and fast food, margarine, and sauces. The consumption of ultra-processed food has been linked to obesity, type 2 diabetes, heart disease, mental health issues, and cancer.

Research in this area continues to grow. For example, a study of over 100,000 French adults found that ultra-processed foods significantly increased cancer risk. The results showed that a 10% increase in ultra-processed food consumption resulted in a 12% increase in risk of developing any kind of cancer. Another large study featuring more than 114,000 US nurses found that eating ultra-processed foods significantly increased the risk of premature death from a variety of illnesses including cancer. In that study, the most egregious foods were ready-to-eat meat products, sugar sweetened and artificially sweetened beverages, dairy based desserts, and processed breakfast foods. Ultra-processed foods should be avoided as much as possible.