What diseases does UPF cause? A comprehensive look at ultra-processed foods

December 31, 2025 •

4 min read

According to a 2024 umbrella review published in the BMJ, higher exposure to ultra-processed foods (UPFs) was consistently associated with a higher risk of 32 adverse health outcomes. This comprehensive review delves into the specific health problems linked to high UPF consumption, shedding light on the serious implications for chronic disease, mental wellness, and overall mortality.

Quick Summary

Higher consumption of ultra-processed foods is linked to a range of severe health problems, including cardiometabolic conditions, certain cancers, and mental health disorders. Scientific evidence suggests that these foods contribute to adverse outcomes through poor nutritional profiles, harmful additives, and altered food structures that encourage overconsumption and inflammation.

Key Points

Cardiometabolic Risks: High UPF consumption is strongly linked to an increased risk of obesity, type 2 diabetes, heart disease, hypertension, and stroke.
Cancer Concerns: Studies show associations between high UPF intake and an elevated risk of certain cancers, including colorectal and breast cancer.
Mental Health Impact: Research indicates a higher likelihood of depression, anxiety, and cognitive decline with greater UPF consumption, potentially related to gut health and inflammation.
Inflammatory Conditions: UPFs can trigger systemic inflammation and adversely affect gut health, linking them to inflammatory bowel disease (IBD) and gout.
Mechanisms of Harm: The negative effects are likely due to a combination of poor nutritional quality, chemical additives, and altered food structures that promote overeating and inflammation.
Reduced Nutrient Absorption: Processing can alter the food matrix, affecting digestion and nutrient absorption, which is different from how the body processes whole foods.
Displacing Healthy Foods: Diets high in UPFs often displace more nutritious, minimally processed foods, reducing the intake of beneficial nutrients and bioactive compounds.

The Expanding Link Between UPF and Chronic Disease

The scientific evidence linking Ultra-Processed Foods (UPFs) to a wide array of adverse health outcomes has grown significantly over the past decade. Once seen as a vague dietary concern, a diet dominated by UPFs is now consistently associated with an increased risk of serious, chronic health conditions. This goes beyond the simple assumption that these foods are unhealthy due to high sugar, salt, and fat content; the processing itself and the additives used may play a significant and direct role.

Cardiovascular and Metabolic Diseases

Among the most robust evidence linking UPF consumption to disease is its impact on cardiometabolic health. A high intake of UPFs is a major driver of chronic conditions like obesity, type 2 diabetes, and heart disease. The mechanisms are multifaceted, involving increased inflammation, weight gain, and disruptions to metabolic processes.

Obesity: Clinical trials have shown that a diet high in UPFs leads to greater energy intake and subsequent weight gain compared to an unprocessed diet, even when calories are matched. This is partly due to the hyper-palatable nature of UPFs, which encourages overeating.
Type 2 Diabetes: Multiple studies have found a significant association between higher UPF consumption and an increased risk of developing type 2 diabetes. A dose-response relationship suggests that as UPF intake rises, so does the risk of diabetes.
Heart Disease, Hypertension, and Stroke: Evidence indicates a clear link between high UPF intake and an increased risk of cardiovascular disease, coronary heart disease, high blood pressure (hypertension), and stroke. The poor nutritional profile (high in sodium, saturated fats) and pro-inflammatory effects of UPFs are contributing factors.

Cancer Risks Associated with UPF

Several studies have established links between high UPF intake and an increased risk of developing certain types of cancer. While more research is needed to fully understand the mechanisms, the association is concerning.

Colorectal Cancer: Some research has identified a direct link between greater UPF consumption and a higher risk of colorectal cancer.
Breast Cancer: Higher UPF intake has also been associated with an increased risk of breast cancer.
Multi-morbidity: A multinational study found that consuming more UPFs, especially animal-based products and sweetened beverages, was associated with a greater risk of suffering from multiple long-term health conditions, including cancer and diabetes.

Neurological and Mental Health Disorders

Emerging research suggests that the negative effects of UPFs extend to brain and mental health. A review of existing meta-analyses found direct associations with anxiety, depression, and cognitive decline.

Depression and Anxiety: Evidence suggests a higher risk of depressive symptoms and adverse mental health outcomes, particularly among older adults, with increased UPF intake. This may be due to diet-induced inflammation and the impact of additives on gut microbiota.
Cognitive Decline and Stroke: Research indicates that a higher intake of UPFs is linked to a greater risk of cognitive impairment and strokes. The rapid processing of carbohydrates in UPFs can cause insulin spikes that alter normal brain cell function.

Gastrointestinal and Inflammatory Conditions

The ingredients and processing methods of UPFs can significantly affect gut health and inflammation, which are foundational to many chronic diseases.

Inflammatory Bowel Disease (IBD): Studies, including those cited in a 2024 review, point to an association between diets high in UPFs and gut diseases like IBD. Specific food additives like emulsifiers and sweeteners can disrupt the gut microbiome and intestinal permeability.
Gout: Higher UPF intake has been associated with an increased risk of gout, an inflammatory arthritis.

Comparison of Ultra-Processed vs. Minimally Processed Diets


Feature	Ultra-Processed Diet	Minimally Processed Diet
Nutrient Profile	High in added sugars, saturated fats, and sodium; low in fiber, protein, and micronutrients.	High in fiber, vitamins, minerals, and healthy fats; generally lower in added sugars, fats, and sodium.
Energy Density	Typically high in calories relative to weight, leading to greater energy intake.	Lower energy density, promoting satiety and helping to manage weight.
Additives & Contaminants	Contains preservatives, emulsifiers, sweeteners, and other additives, plus potential contaminants from packaging.	Contains no additives or only simple ones like salt or oil. Low risk of packaging contaminants.
Impact on Weight	Associated with overconsumption and weight gain, even when matched for calories.	Promotes a feeling of fullness, leading to lower overall calorie intake and potential weight loss.
Gut Health	Can negatively impact the gut microbiome and increase inflammation.	Supports a healthy gut microbiome and reduces systemic inflammation.
Disease Risk	Significantly higher risk of cardiometabolic, cancer, and mental health conditions.	Associated with a lower risk of chronic diseases.

Conclusion: A Clear Call for Dietary Change

While some research limitations exist—particularly the difficulty of establishing direct causation in observational studies—the cumulative evidence consistently points to a wide range of adverse health outcomes linked to high UPF consumption. From metabolic and cardiovascular issues like obesity, diabetes, and hypertension to alarming associations with cancer, mental health disorders, and inflammatory conditions, the picture is clear. The convenience and affordability of UPFs come at a significant cost to public health. Reducing intake and prioritizing minimally processed, nutrient-dense foods is a powerful preventative measure against a growing number of serious diseases. This shift requires increased consumer awareness and may necessitate policy changes to support healthier food environments.

Frequently Asked Questions

Processed foods are made by adding salt, sugar, or other substances to preserve them or make them more palatable, like cheese or canned vegetables. Ultra-processed foods (UPFs) are industrial formulations using ingredients not typically used in home cooking, such as preservatives, emulsifiers, and artificial flavors, and are often ready-to-eat with a long shelf life.

No, consuming UPFs does not guarantee you will get a chronic disease. However, research consistently shows that higher consumption is associated with a significantly increased risk of developing conditions such as type 2 diabetes, heart disease, and obesity. Overall dietary patterns and lifestyle choices also play a crucial role.

UPFs contribute to obesity partly because they are engineered to be highly palatable and are often eaten quickly. This can lead to overconsumption of calories before the body registers a feeling of fullness. Furthermore, they are typically high in energy density and low in satiety-inducing nutrients like fiber and protein.

Yes, some food additives found in UPFs have been shown in studies to affect gut health, increase intestinal permeability, and contribute to inflammation. Emerging evidence also suggests potential 'cocktail effects' from the combination of multiple additives, which may have greater implications for health than a single additive.

No, not all processed foods are unhealthy. Many minimally processed foods, such as wholemeal bread, baked beans, and frozen fruits, can be part of a healthy diet. The concern lies primarily with ultra-processed foods, which are typically high in unhealthy fats, sugar, and salt, and contain extensive additives.

Research has linked higher UPF consumption to an increased risk of common mental health disorders, including depression and anxiety. Plausible mechanisms include the disruption of the gut microbiome, increased inflammation, and altered brain chemistry, with studies showing an effect on mood and cognitive function.

You can reduce UPF intake by focusing on eating more minimally processed whole foods, such as fruits, vegetables, and whole grains. Read ingredient lists to spot additives and preservatives you wouldn't use at home. Choosing simple swaps, like plain yogurt with fruit instead of fruit-flavored yogurt, is an effective strategy.