Ultra-processed foods raise the risk of colon cancer and early death, two large studies show. Wrong food choices are already among the leading causes of chronic health problems, including diabetic neuropathy pain and sciatica nerve pain. People often make radical diet changes to try to get healthy. But new studies suggest that eating fewer ultra-processed foods may be one of the most effective ways to improve health. Two recent studies show that eating a lot of ultra-processed foods is associated with a higher risk of problems such as colon cancer and early death from heart and blood vessel (cardiovascular) disease.
Wrong food choices and sitting too much (a sedentary lifestyle) are the two main causes of early death. They are also associated with a higher risk of heart disease, chronic inflammatory problems, diabetes, stroke, and cancer. So people need to make diet changes, like eating less saturated fat, fewer carbs, and more, to stay healthy. Some people even switch to more radical diets like the keto diet, the paleo diet, and so on. But changing how you eat is hard.
New studies show that one very simple change can lengthen life. Eat fewer ultra-processed foods, and buy fresh produce to cook at home instead. It appears that most people do not cook much at home. So instead of buying fresh produce, they eat highly processed foods. They might reach for frozen pizzas, canned beans, and packed juices. But these foods contain many unhealthy ingredients that cause disease.
Take packed juices. Most of them are made from fruit juice concentrate. They often contain preservatives, added sugars, and other chemicals. So they often lack the benefits of fresh fruit. Here is the worrying part. In the Western world, most of the calories people eat now come from ultra-processed foods. That means chips, canned foods, many frozen foods, drinks, packed juices, breakfast cereals, instant oats, and so on.
Two recent studies show a significant risk of colon cancer and early death in people who eat ultra-processed foods. In the first study, researchers looked at data from 46,341 men from the Health Professionals Follow-up Study and 159,907 women from the Nurses’ Health Study. The risk of colon cancer was 29% higher in the top one-fifth of people than in the bottom one-fifth, ranked by how much ultra-processed food they ate1.
Note that people in both the top and bottom groups ate ultra-processed foods regularly. The gap would be even more significant if you compared people who eat these foods with people who cut them out of their diet. Another long-term follow-up study looked at data from 22,895 participants. It found that people who ate more ultra-processed foods had a significantly higher risk of early death from cardiovascular problems2.
Here again, the comparison is between people who ate fewer ultra-processed foods and people who ate more. The difference would be massive if we compared people who eat none at all with people who eat mostly ultra-processed foods. So it appears that buying fresh produce and cooking at home is one of the most effective ways to prevent health problems. Know this, too. Frozen vegetables or fruits may count as minimally processed foods. But packed juices, instant oats, and frozen pizza are ultra-processed foods.
People are now so used to ultra-processed food that switching back to real food may be hard. Many people also lack the time and skills to cook. But if you want to be healthy, the best way is to buy fresh produce and start cooking. So you do not need a radical diet. You can get healthy simply by cooking more often and buying fresh produce at the store. You may also buy minimally processed foods like frozen vegetables, berries, and fruits. But avoid foods with sprinkled salt and added sugars, as most of them also have other added chemicals. Many ready-to-eat foods also contain unhealthy ingredients.
Frequently asked questions
Do ultra-processed foods cause cancer?
Large studies tie them to colon cancer. Researchers followed 46,341 men from the Health Professionals Follow-up Study and 159,907 women from the Nurses’ Health Study. The fifth who ate the most ultra-processed food had a 29% higher risk of colon cancer than the fifth who ate the least. Both groups ate these foods regularly. So the gap against people who cut them out entirely would be even larger.
Do ultra-processed foods raise the risk of dying early?
Yes. A second long-term study followed 22,895 people. Those who ate more ultra-processed food had a significantly higher risk of early death from heart and blood vessel disease. Here too, the comparison was between people who ate less and people who ate more. It was not between heavy eaters and people who avoid these foods altogether.
What processed foods should you never buy again?
Start with the foods that now supply most of the calories in the Western diet. That means packed juices made from concentrate, frozen pizza, chips, canned foods, many frozen meals, packaged drinks, breakfast cereals and instant oats. Packed juices usually carry preservatives, added sugars and other chemicals, and they lose the benefits of fresh fruit. Be wary of anything with sprinkled salt or added sugar.
Are frozen vegetables and fruits ultra-processed?
No. Frozen vegetables, berries and fruits count as minimally processed foods. They are a handy backup when fresh produce is not on hand. Skip the versions with sprinkled salt or added sugar, because those usually carry other added chemicals too. Packed juices, instant oats and frozen pizza, by contrast, are ultra-processed.
What is the simplest diet change to protect your health?
Buy fresh produce and cook at home more often. You do not need a radical plan such as keto or paleo. Cutting back on ultra-processed food is one of the most effective changes you can make. Many people lack the time or the cooking skills at first. Frozen vegetables and fruits, which are minimally processed, help bridge the gap while the habit forms.
Dr. Gurpreet Singh Padda, MD, MBA, MHP
