These Ultra-Processed Foods May Be Shortening Your Life, According to New Study

Most health experts recommend filling your diet with foods as close to their natural state as possible. However, the majority of people are filling their diet with processed foods, and some of them ultra-processed. According to one new study, eating more ultra-processed foods can actually shorten your life by a whopping 10 percent. Here is what you need to know about the eye-opening new research.

The Large Study Followed Over 541,000 Americans for Almost 30 Years

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The new study followed 541,000 Americans aged 50 to 71 for almost three decades who were participating in the US National Institutes of Health-AARP Diet and Health Study. The findings have yet to be published but were presented on Sunday at the annual meeting of the American Society for Nutrition in Chicago.

Consuming Ultra-processed Foods May Shorten Life Span Up to 15 Percent

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According to lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland, eating higher levels of ultra-processed foods shortened lifespace by 10 percent. Once the data was adjusted, the risk increased up to 14 percent for women and 15 percent for men.

They “Adversely Impact Health and Longevity”

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“Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity,” she said. “However, there is still a lot that we don’t know, including what aspects of ultra-processed foods pose potential health risks.”

Highly Processed Meats Were One of the Main Groups

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The first subgroup of ultra-processed foods that increased the risk of mortality, according to the findings? “Highly processed meat,” said Lottfield. This includes hot dogs, sandwich meat, and bacon.

Soft Drinks, Including Diet, Were Also a Major Group

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The second group was a little surprising. According to Lottfield, soft drinks, even diet soft drinks, were bad for longevity. “Diet soft drinks were the key contributor to ultra-processed food consumption. The second one was sugary soft drinks,” Loftfield said. “Beverages are a very important component of the diet and the contribution to ultra-processed food.”

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Those Groups Were “Most Strongly Associated with Mortality Risk”

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“We observed that highly processed meat and soft drinks were a couple of the subgroups of ultra-processed food most strongly associated with mortality risk, and eating a diet low in these foods is already recommended for disease prevention and health promotion,” said Loftfield.

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Refined Grains Were Another Culprit

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Another culprit? Refined grains, including ultra-processed breads and baked goods, were another item on the list.

Heart Disease and Diabetes Were Two of the Main Issues Associated with Them

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The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.

Even Those at a Normal Weight Were Subject to a Risk of Early Death

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The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.

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There Are Also Health Risks for Children

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Ultra-processed foods are also dangerous for children. A 2024 study published in JAMA found a link between these types of foods and drinks and an increased risk of cardiometabolic risk factors. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ever wondered how small dietary changes could transform your health? Connie Riet, a mindfulness life coach and minimalist, shares her personal journey of rediscovering wholesome eating habits. Her story resonates with many who've strayed from nutritious diets only to find their way back to better health.

Connie Riet is a passionate mindfulness life coach and minimalist dedicated to helping individuals achieve greater peace, clarity, and fulfillment. Her experience as a certified life coach has equipped her with valuable insights into healthy living and personal growth. Raised on a small rural farm, Connie's journey back to wholesome eating offers practical wisdom for anyone looking to improve their health through diet.

"I always feel my very best, have high energy, and am sick far less often when I am eating healthy foods," Connie shares. "I grew up on a small rural farm where my mom cooked from scratch, and we had a large family garden that we ate from, and I really feel like I reaped the health benefits from being raised this way with wholesome, simple whole foods."

Ditch the Drive-Thru

Connie found that eliminating fast food made the quickest impact on her well-being. "Whenever I did eat fast food, there was a gurgle in my tummy. My tummy wanted to reject it, and I instantly became bloated, heavy, and gassy," she recalls in her post.

Connie noticed her skin became chalky, her hair lost its shine, and she never felt truly satisfied after a fast food meal. She explains, "The quality of fast food is not very good and lacks the nutritional substance that I would prefer. It's often not fresh, but instead packaged or frozen so that it can be prepared quickly."

How Fast Food Affects Your Body

Fast food can have a significant impact on your health. Dietitian Nancy Geib, RD, LDN, notes that while an occasional fast food meal isn't a big concern, making it a regular habit could have serious health repercussions. Fast food is often high in sodium, saturated fat, and refined carbohydrates, which can contribute to various health issues such as high blood pressure, cholesterol problems, digestive issues, and weight gain.

Identify the Unhealthiest Fast Food Options

According to the Cleveland Clinic, some of the most unhealthy fast food options include:

1. Pizza: A single slice of pepperoni pizza contains about 680 milligrams of sodium, 12 grams of fat, and 300 calories.
2. Burger and Fries: A double cheeseburger and large fries provide about 1,200 calories and up to 1,700 milligrams of sodium.
3. Cold-Cut Combo: Processed deli meats are loaded with sodium and carcinogenic agents like nitrates.
4. Hot Dog: A single hot dog contains over half of your daily recommended saturated fat intake and 33% of your sodium intake.
5. Fried Chicken: One fried chicken breast can pack 500 calories, 34 grams of fat, and over 1,200 milligrams of sodium.

Make Healthier Fast Food Choices

It's possible to eat fast food without derailing your diet if you choose wisely. Opt for meals with lean proteins, vegetables, and fiber, and avoid anything supersized. "You can make an informed choice by doing research to find out the nutritional content of a particular fast food item," says Geib. "All of the major restaurants should have that information online or be able to hand it to you in the restaurant if you ask."

Skip the Processed Snacks

Overly processed foods like packaged cookies, crackers, protein bars, candy, chips, and cereal were next on Connie's list to eliminate. "As convenient as these snack items are, they tend to have a lot of preservatives so that they can keep their shelf life for months," Connie points out. She noticed retention of water and puffiness when consuming these foods.

The Impact of Processed Foods

Processed foods are often loaded with harmful additives, colors, and emulsifiers, high in sugar, saturated fat, and salt, but low in health-promoting vitamins and fiber. This can lead to serious health risks, including high blood pressure, heart disease, diabetes, obesity, and certain types of cancer. Fang Fang Zhang, PhD, from Tufts University, tells WebMD that these foods can also cause inflammation in the gut, leading to digestive issues.

Unhealthy Processed Food Options

Processed meats, sugary drinks, dairy-based desserts, and breakfast foods have the strongest links to early death, according to a 30-year study. Mingyang Song, ScD, from Harvard T.H. Chan School of Public Health, points out that the most notable associations were seen with meat, poultry, and seafood-based ready-to-eat products.

Choose Whole Foods for Better Health

"I find that simple whole foods that are recognizable are far more satisfying to me than processed foods. I like knowing the fuel that I'm putting in my body so that I can look and feel my best," Connie shares. Opt for fresh fruits, vegetables, whole grains, and lean proteins instead of processed snacks.

Ditch Sugary Drinks

Connie discovered that large portions of sugar negatively impacted her body. "I tend to gain weight rather quickly. I feel sluggish and I break out," she explains. Connie highlights the hidden dangers of sugary drinks: "There is typically a ton of added sugar in many drinks like soda, energy drinks, coffee drinks, and juice. Sugary drinks are empty calories without any nutritional value."

Understand the Impact of Sugary Drinks

Senior Dietitian Victoria Taylor from the British Heart Foundation explains that diets high in sugar are linked to obesity, which increases the risk of heart and circulatory diseases. Consuming sugary drinks regularly can contribute to weight gain, tooth decay, and elevated blood sugar levels.

Identify the Most Unhealthy Sugary Drink Options

Some of the worst offenders when it comes to sugary drinks include sodas, energy drinks, and even some fruit juices. According to Taylor, "many of them come with as much as nine or 10 teaspoons of sugar in a bottle or can."

Choose Healthier Drink Alternatives

The British Heart Foundation advises looking for drinks labeled 'no added sugar' or those containing less than 5g of sugar per 100ml. Additionally, opting for plain water, herbal teas, or milk can be better choices. "A daily 150ml glass of pure, unsweetened juice still counts as one of your 5-a-day," says Taylor, "but a piece of whole fruit is a better choice."

Avoid Hidden Sugars and Chemicals

Connie's most recent dietary change was eliminating store-bought condiments. After traveling abroad, where such items were less available, she discovered a simple salad dressing recipe of olive oil, vinegar, mustard, and seasonings. Upon returning home, she realized, "I didn't realize before how many chemicals and added sugars are in condiments, but the heavy flavor really overpowered the simplicity and taste of the food I was eating."

Beware of Excessive Sugar in Condiments

Many store-bought condiments, particularly those marketed as "sweet," contain surprisingly high amounts of added sugar. “Condiments like relish, ketchup, or BBQ sauce are full of sugar. For example, ketchup and sweet pickle relish have around 5 grams of sugar per 1 tablespoon serving. Skip the store-bought condiments and cook up this lower-sugar version of BBQ sauce,” advises National Kidney Foundation.

Watch Out for Artificial Additives

Some condiments may include artificial additives such as artificial colors, flavors, and preservatives. These chemicals have been linked to various health concerns, including allergies, hyperactivity, and potential long-term health risks.

Be Mindful of Sodium Content

Condiments, especially those containing soy sauce or other salty ingredients, can be high in sodium. Excessive sodium intake is associated with high blood pressure, heart disease, and stroke.

Choose Healthier Fats in Condiments

Some condiments, such as mayonnaise and certain salad dressings, may contain unhealthy fats. “Try to keep saturated fat at less than 10% of total daily calories. Monounsaturated fat — found in olive, peanut, and canola oils — is a healthier option than saturated fat. Nuts, fish, and other foods containing unsaturated omega-3 fatty acids are other good choices of foods with healthy fats,” suggests the Mayo Clinic.

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Make Your Own Healthy Condiments

Now, Connie makes her own salad dressings, barbecue sauce, veggie dips, and sandwich spreads using simple, whole food ingredients. This allows her to control the ingredients and avoid hidden sugars and chemicals.

Reconsider Your Meat Intake

Seventeen years ago, Connie experimented with eliminating red and white meat for 30 days. "After the 30 days of not eating red or white meat, the layer of blubber was gone, so that was nice, but more than that, I noticed that my energy was way up and I didn't have that weighed down heavy feeling that I did have when I was eating meat," she shares.

Understand the Impact of Red Meat

While red meat can be a good source of protein, B vitamins, iron, and zinc, frequent consumption has been linked to increased risks of heart disease, certain cancers, and obesity. Registered dietitian Julia Zumpano, RD, LD, from Cleveland Clinic, warns, "Growing research has shown negative health impacts with frequent consumption of red meat, especially processed red meat."

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Identify Unhealthy Red Meat Options

Processed red meats, such as bacon, sausages, and deli meats, are particularly unhealthy due to their high levels of sodium, nitrates, and saturated fats. These can contribute to cardiovascular diseases and other health issues.

Choose Healthier Meat Alternatives

Experts from Cleveland Clinic recommend choosing leaner meats like chicken, turkey, and fish as healthier alternatives. Additionally, plant-based options like beans, lentils, and tofu are excellent sources of protein and other nutrients without the associated health risks of red meat.

Listen to Your Body and Make Individual Choices

Connie emphasizes that her choices may not suit everyone: "Not eating meat is definitely not for everybody. I'm actually the only person in my whole family who doesn't eat meat. Each person, individual, and their bodies will run better on different kinds of food, and I truly believe that each of us is our best judge when it comes to what foods really impact our overall wellbeing and our health and our energy and how we feel."

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Embark on Your Own Health Journey

By sharing her personal journey, Connie encourages others to listen to their bodies and make dietary choices that support their individual health and well-being. As she puts it, "This began my thirst for knowledge about how food helped me feel and the effects it had on my overall health. I started to really listen into my body and eliminate certain types of food or certain foods and just kind of notice if it made a difference or an impact on how I was feeling." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!

Ditch the Bleached White Flour and Refined Grains

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Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

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Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

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Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

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Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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Steer Clear of Fried Foods

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Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

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While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

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Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

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At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

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Avoid Foods with Unpronounceable Ingredients

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Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

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Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

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Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

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Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

As a Registered Dietitian Nutritionist and freelance nutrition writer, I love food—so I never say never when it comes to foods to avoid. However, with more than eight year’s experience in nutrition and dietetics, and as a fan of traditional Mexican and Salvadoran cooking, I can't help but value nutrient-dense, real foods over the fake stuff that can lead to weight gain and health issues. So when Body Network asked me to share "7 foods you should never eat," I had no trouble coming up with the following list. Avoid these for a healthier, happier life.

Processed Foods

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Processed foods are foods that have been modified in some way, this can be through prepping and freezing, canning, and drying. There are, however other ways of processing foods that are not as natural, like the addition of flavorings, dyes, preservatives, and addition of vitamins and minerals. These types of foods are usually higher in calories but lower in nutrient value.

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Refined Oils

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There is a large variety of cooking oils, all refined in some way. Oils are extracted from seeds, nuts, legumes, grains, and olives. These oils are extracted and refined either with chemicals or in some mechanical way.

Hydrogenated Fats

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These are liquid oils that are changed by adding a hydrogen molecule to make it into saturated fat, making a liquid fat into a solid fat. This aims to make a healthier oil spreadable or easily used for cooking. However, in this process of making solid fat from vegetable oil, trans fats are made, which have been shown to lead to cardiovascular health problems.

High Fructose Corn Syrup

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A cheaper way to sweeten packaged and processed foods, high-fructose corn syrup is a sweetener developed from the processing of corn starch. The Food and Drug Administration of the United States does not have proof that it is less safe than honey. However, when added to everyday foods and consumed frequently, the amount of sugar consumed daily can be so excessive that it can contribute to obesity.

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Fast Food

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Although fast food is typically convenient for many busy people and families, many of the foods are highly processed with preservatives, dyes, and flavorings, high in fat and carbohydrates with very little nutrient density.

Foods With MSG

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Monosodium Glutamate is a salt that when combined with an aroma, is used in foods to increase the savory flavors. MSG is generally recognized as safe to eat and very little evidence that MSG can cause health problems. However, we still don’t know the long-term effects of artificial additives on health.

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Artificial Sweeteners

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Sweeteners that are manufactured are thousands of times sweeter than sugar, but are used in less quantities to achieve the sweetness. These are now widely found in all types of packaged foods and fast foods. Some studies show that artificial sweeteners can affect gut health and disturb the way the body uses up sugar.

💪🔥Body Booster: Doughnuts may be delicious, but they’re not good for you. They’re full of sugar and refined flour, which quickly raise your blood sugar. Plus, they’re fried in oil, adding unhealthy fats. They lack protein, vitamins, and minerals. So, for a healthier diet, it’s best to skip the doughnuts.