Recently, there have been many campaigns encouraging children to cut back on processed foods. Researchers from leading universities have shared their thoughts on this topic in a new article published in the journal PLOS Medicine.
They acknowledge that foods high in saturated fat, salt, or sugar can negatively impact our health. However, they suggest it’s more beneficial to promote eating nutritious foods like fruits, vegetables, and whole grains. They also express concerns that removing convenient food options could pose challenges for people with limited resources. Additionally, it might negatively affect those who worry about their health or have eating disorders, especially if avoiding ultra-processed foods is difficult due to their circumstances.
Enjoying ultra-processed foods (UPFs) in moderation is okay, but having too much can impact several key areas of your health. We spoke to some experts who explain what UPFs are and highlight the risks of overindulging.
What Are Ultra-Processed Foods?
“Ultra-processed foods are those that have been significantly altered through industrial processing,” explains Lucy Diamond, a registered dietitian and clinical director at a weight-management provider. “They often contain ingredients you wouldn’t typically use at home, like artificial preservatives, emulsifiers, and flavour enhancers. These foods are designed for convenience but often lack the nutritional value of whole foods.”
Common examples include sugary cereals, soft drinks, ready-made meals, packaged snacks like chips and cookies, and processed meats like hot dogs or chicken nuggets.
Skin Health
Eating too many ultra-processed foods can lead to skin issues like acne breakouts.
“UPFs can significantly impact skin health,” says David Connor, a skincare expert and owner of a skincare company. “They can contribute to inflammation, premature aging, and worsen conditions like acne. High levels of refined sugars weaken collagen and elastin, leading to wrinkles and loss of skin elasticity. Spiking insulin levels can increase oil production and trigger breakouts. Plus, these foods often lack essential nutrients needed for skin repair, leaving your complexion dull and dehydrated.”
Heart Health
Ultra-processed foods are often high in sodium (salt), which can lead to fluid retention and increased blood volume. “This makes your heart work harder, resulting in elevated blood pressure, known as hypertension,” explains Dr. Oliver Segal, a consultant cardiologist. “Over time, high blood pressure can damage blood vessels and increase the risk of heart disease.”
Consuming lots of unhealthy fats can also raise your cholesterol levels, potentially leading to serious heart issues down the line. “UPFs frequently contain unhealthy fats like trans fats and saturated fats, which can raise ‘bad’ LDL cholesterol,” says Dr. Segal. “High LDL cholesterol can cause fatty deposits to build up in your arteries, narrowing them and increasing the risk of heart attacks and strokes.”
Many UPFs contain additives and artificial ingredients that can trigger inflammation in the body. “Chronic inflammation is linked to various heart diseases,” adds Dr. Segal. “It can damage blood vessels and promote the formation of arterial plaques, increasing the risk of heart disease and related conditions.”
A diet high in processed foods can also lead to obesity, a significant risk factor for heart disease. “Excess body weight puts additional strain on the heart and can lead to other conditions like hypertension and diabetes, further increasing heart disease risk,” notes Dr. Segal.
Brain and Mental Health
Some research links eating too much processed food to mental health challenges, including higher rates of depression and anxiety. “These foods often cause blood sugar spikes followed by crashes, which can affect mood stability,” explains Lucy Diamond. “UPFs typically lack essential nutrients like omega-3 fatty acids, antioxidants, and vitamins that support brain health. Over time, a diet high in these foods may contribute to cognitive decline and make it harder to maintain emotional resilience and mental clarity.”
Gut Health
Ultra-processed foods can negatively affect your gut by causing inflammation. “These foods often contain artificial colours, emulsifiers, sweeteners, flavourings, and other additives,” says Rob Hobson, a nutritionist. “They’re typically high in added sugars, saturated fat, and salt but low in essential nutrients like vitamins, minerals, and fibre. A diet high in fat, sugar, and carbohydrates may alter the gut microbiota, reducing beneficial bacteria and promoting the growth of harmful bacteria. This imbalance can lead to gut inflammation and increased intestinal permeability.”
Hormonal Balance
“Ultra-processed foods, especially those high in added sugars and unhealthy fats, can interfere with your hormonal balance,” says Diamond. “Eating too much refined sugar can lead to insulin resistance, which can contribute to conditions like type 2 diabetes.”
While ultra-processed foods are convenient and can be enjoyed occasionally, it’s important to be mindful of how much we’re consuming. Incorporating more whole foods into your diet—like fruits, vegetables, whole grains, and lean proteins—can provide essential nutrients that support your overall health and well-being.