Ultra-processed foods contribute to chronic inflammation, obesity, diabetes, and heart disease. Learn which additives to avoid and healthier alternatives backed by recent studies and expert opinions.
Ultra-processed foods are linked to chronic inflammation and diseases like diabetes and heart disease. Experts reveal the hidden risks and healthier choices.
The Hidden Dangers of Processed Foods: Inflammation and Chronic Disease
The Rise of Ultra-Processed Foods
In recent decades, the consumption of ultra-processed foods has skyrocketed, accounting for nearly 60% of the average American’s daily calorie intake, according to a 2021 study published in the American Journal of Clinical Nutrition. These foods, defined by the NOVA classification system as industrial formulations with additives and little to no whole food content, are designed for convenience and long shelf life—but at a significant cost to health.
Ultra-processed foods are engineered to be hyper-palatable, making them easy to overconsume while providing little nutritional value,
says Dr. Dariush Mozaffarian, Dean of the Friedman School of Nutrition Science and Policy at Tufts University, in a 2022 interview with Harvard Public Health.
How Processed Foods Fuel Inflammation
Chronic inflammation is a key driver of many modern diseases, and processed foods are a major contributor. A 2023 study in JAMA Internal Medicine found that individuals consuming the highest amounts of ultra-processed foods had 29% higher levels of C-reactive protein (CRP), a marker of systemic inflammation.
Specific additives in processed foods, such as emulsifiers (e.g., carboxymethylcellulose, polysorbate-80), have been shown in animal studies to disrupt gut microbiota and increase intestinal permeability, leading to inflammation. These additives may act as a ‘Trojan horse,’ silently promoting inflammation and metabolic dysfunction,
explains Dr. Andrew Gewirtz, a microbiologist at Georgia State University, in a 2022 press release from the National Institutes of Health.
The Link to Obesity, Diabetes, and Heart Disease
The connection between processed foods and chronic diseases is well-documented. A 2023 meta-analysis in The BMJ involving over 10 million participants found that high consumption of ultra-processed foods was associated with:
- A 55% increased risk of obesity
- A 40% higher risk of type 2 diabetes
- A 34% greater risk of coronary heart disease
Dr. Carlos Monteiro, a professor at the University of São Paulo and creator of the NOVA classification, warns in a 2023 World Nutrition editorial: Ultra-processed foods are not just ’empty calories’—they are biologically active substances that disrupt metabolism and promote disease.
Ingredients to Avoid and Healthier Alternatives
Here are some of the most problematic additives and ingredients commonly found in processed foods, along with healthier alternatives:
| Additive/Ingredient | Health Risks | Healthier Alternative |
|---|---|---|
| High-fructose corn syrup | Promotes insulin resistance, fatty liver disease | Whole fruits, small amounts of honey or maple syrup |
| Artificial trans fats (partially hydrogenated oils) | Increases LDL cholesterol, inflammation | Avocado oil, olive oil, nuts |
| Sodium nitrites/nitrates (in processed meats) | Linked to colorectal cancer | Fresh poultry, fish, legumes |
| Artificial sweeteners (aspartame, sucralose) | May disrupt gut microbiome | Stevia (in moderation), cinnamon |
Expert Recommendations for Reducing Processed Food Intake
Registered dietitian nutritionist Maya Feller, author of The Southern Comfort Food Diabetes Cookbook, suggests practical strategies in a 2023 blog post for the Academy of Nutrition and Dietetics:
- Shop the perimeter of the grocery store where fresh foods are located
- Prepare meals at home using whole ingredients
- When buying packaged foods, choose those with fewer than five ingredients
- Batch cook on weekends to have healthy options readily available
The growing body of research makes it clear that reducing processed food consumption is one of the most effective steps individuals can take to protect their long-term health. As public health expert Dr. Marion Nestle notes in her 2023 book Unsavory Truth: The food industry’s profits depend on selling more ultra-processed foods, but our health depends on eating less of them.
