Ultra-processed foods (UPFs) are those that have undergone further processing via industrial products and additives to improve their taste and shelf life. From instant noodles, chips and chicken nuggets to bread products, soft drinks and more, these foods are numerous and diverse, finding favour with consumers for their practicality and tastiness.

UPFs, however, have been the focus of attention in recent years among scientists, health professionals and health authorities, because of the risks they may pose to consumers, particularly over the long term.

Not only have they been found to increase the risk of being obese or overweight as well as associated diseases, they are also thought to be associated with an increased risk of cancer, heart disease, and even depression symptoms.

Now, a recent study goes even further, suggesting that these foods may be linked to a higher risk of premature death. This finding was established by researchers who followed some 74,563 female nurses from 11 states in the US, as part of the Nurses’ Health Study between 1984 and 2018.

They also tracked 39,501 male healthcare professionals from 50 US states as part of the Health Professionals Follow-up Study between 1986 and 2018. Participants had no history of cancer, cardiovascular disease or diabetes when they enrolled.

Published in the British Medical Journal, this research reveals that high consumption of UPFs is associated with a “slightly higher” risk of death. Specifically, participants who consumed the most UPFs – an average of seven servings per day – had a “4% higher all-cause mortality” compared with those eating an average of three servings per day.

Mortality was 9% higher for causes other than cancer and cardiovascular disease, including an 8% higher risk of death from neurodegenerative diseases. However, “no associations were found for deaths due to cardiovascular diseases, cancer, or respiratory diseases”, the researchers noted.

The strongest and most consistent associations with higher mortality were found with meat-, poultry-, and seafood-based ready-to-eat products, followed by sweetened and artificially sweetened drinks, dairy-based desserts, and ultra-processed breakfast foods.

“The findings provide support for limiting consumption of certain types of ultra-processed food for long-term health,” the researchers wrote. “Future studies are warranted to improve the classification of ultra-processed foods and confirm our findings in other populations.”

One way to limit your consumption of UPFs is to cook from scratch with fresh seasonal produce, unprocessed canned or frozen foods, such as plain vegetables or fish fillets. Prioritising homemade meals can significantly reduce your consumption of products that have undergone industrial processing.