Ultra-Processed Foods: The Hidden Health Risks and How to Minimize Them

60-70% of foods in typical American supermarkets are UPFs
Diets high in UPFs can negatively impact brain health and inflammation
Manufacturing processes can lead to formation of harmful substances like emulsifiers and thickeners
Not all UPFs are equal, some processed foods like canned fruits and vegetables still contain important nutrients
Ultra-processed foods (UPFs) linked to obesity, metabolic syndrome, and cardiovascular diseases
Ultra-Processed Foods: The Hidden Health Risks and How to Minimize Them

In recent years, there has been growing concern over the health implications of ultra-processed foods (UPFs). These foods, which are often high in added sugars, unhealthy fats, and artificial additives, have been linked to various health issues such as obesity, metabolic syndrome, and cardiovascular diseases. According to a report by the US Departments of Agriculture and Health and Human Services published in 2025, around 60-70% of foods available in typical American supermarkets are ultra-processed.

One potential reason for the health risks associated with UPFs is their poor nutritional profile. For instance, they often lack essential nutrients such as fiber and vital minerals and vitamins. Research suggests that diets high in UPFs can negatively impact brain health by altering neurotransmitter function, increasing cortisol levels, and inflammation.

Moreover, the manufacturing processes used to produce UPFs can lead to the formation of harmful substances such as emulsifiers and thickeners. These additives have been shown to weaken the gut's mucus barrier and make it easier for harmful microbes to cross into the gut, leading to inflammation.

Despite these concerns, it is important to note that not all UPFs are created equal. For example, some processed foods like canned fruits and vegetables still contain important nutrients and can be part of a healthy diet when consumed in moderation.

To minimize the risks associated with UPFs, it is recommended to consume unprocessed or minimally processed foods whenever possible. This includes whole grains, fruits, vegetables, lean proteins, and healthy fats. Additionally, limiting your intake of added sugars and saturated and trans fats can help reduce your overall consumption of UPFs.

It is also important to be aware that the media may present biased information regarding UPFs. For instance, some sources may exaggerate the risks associated with these foods or downplay their potential benefits. As a responsible journalist, it is crucial to critically evaluate all sources and ensure that your reporting is based on factual evidence.



Confidence

91%

Doubts
  • Are there any studies that specifically link UPFs to brain health issues in humans?
  • What are the specific harmful substances formed during manufacturing of UPFs?

Sources

98%

  • Unique Points
    • Ultra-processed foods contribute to more than 56% of the calories consumed in the UK and 58% in the United States.
    • In countries where consumption of ultra-processed foods is lower, such as Italy and South Korea, people live longer and are less likely to be obese or develop heart disease.
    • Ultra-processing tends to strip out nutrients from food, such as fibre, and replace them with calorie-dense fats and sugars.
    • Former Team Sky head of nutrition Nigel Mitchell defines ultra-processed foods as those containing ingredients you wouldn’t have in your kitchen.
    • Examples of ultra-processed foods include sweets, biscuits, and frozen supermarket meats like burgers.
  • Accuracy
    • Americans consume a significant amount of ultra-processed foods, including cereal, snack foods, entrées, and desserts.
    • Increasing ultra-processed food intake by 10% is associated with a significantly greater risk of cognitive impairment and stroke.
  • Deception (100%)
    None Found At Time Of Publication
  • Fallacies (100%)
    None Found At Time Of Publication
  • Bias (100%)
    None Found At Time Of Publication
  • Site Conflicts Of Interest (100%)
    None Found At Time Of Publication
  • Author Conflicts Of Interest (0%)
    None Found At Time Of Publication

98%

  • Unique Points
    • Americans consume a significant amount of ultra-processed foods, including cereal, snack foods, entrées, and desserts.
    • Approximately one-third of the sample identified as Black, while the majority of the remaining two-thirds identified as white.
    • Increasing ultra-processed food intake by 10% is associated with a significantly greater risk of cognitive impairment and stroke.
    • Healthy diets, such as Mediterranean, DASH, or MIND diets, combined with minimal ultra-processed food consumption led to better brain health.
    • Avoiding ultra-processed foods and consuming unprocessed or minimally processed foods is recommended for better brain health.
    • Ultra-processed foods can negatively impact brain health through various mechanisms including insulin spikes, altered neurotransmitter function, increased cortisol levels and inflammation.
  • Accuracy
    • Approximately one-third of the sample identified as Black, while the majority of the remaining two-thirds identified as white.
    • Increasing ultra-processed food intake by 10% is associated with a significantly greater risk of cognitive impairment and stroke.
    • Healthy diets, such as Mediterranean, DASH, or MIND diets, combined with minimal ultra-processed food consumption led to better brain health.
    • Ultra-processed foods can negatively impact brain health through various mechanisms including insulin spikes, altered neurotransmitter function, increased cortisol levels and inflammation.
    • Avoiding ultra-processed foods and consuming unprocessed or minimally processed foods is recommended for better brain health.
  • Deception (100%)
    None Found At Time Of Publication
  • Fallacies (100%)
    None Found At Time Of Publication
  • Bias (100%)
    None Found At Time Of Publication
  • Site Conflicts Of Interest (100%)
    None Found At Time Of Publication
  • Author Conflicts Of Interest (100%)
    None Found At Time Of Publication

93%

  • Unique Points
    • A new study suggests that the low fibre content of ultra-processed foods (UPF) may be one reason why they contribute to weight gain.
    • The study found that people produced more appetite-suppressing hormone PYY when eating homemade meals with higher fibre content than when consuming UPF.
    • Foods high in fibre include pulses such as peas, beans and lentils, wholemeal bread, pasta and rice, as well as nuts and seeds.
    • Adding side dishes like garden peas or oven-baked carrot batons to meals can increase their fibre content.
  • Accuracy
    • ]A new study suggests that the low fibre content of ultra-processed foods (UPF) may be one reason why they contribute to weight gain.[
    • People produced more appetite-suppressing hormone PYY when eating homemade meals with higher fibre content than when consuming UPF.
  • Deception (70%)
    The article does not outright lie or omit crucial information, but it heavily leans towards the author's opinion on ultra-processed foods (UPFs) and presents a study as if it is the definitive answer to the issue. The author also implies that fibre is the sole reason behind UPFs being unhealthy without considering other factors. There is an attempt to balance the article with quotes from experts, but it still comes across as editorially driven.
    • The idea has taken off that UPFs are behind the rising rates of obesity and related health conditions in the UK and most other countries. But it's not clear what exactly it is about this kind of food that is so bad for us.
  • Fallacies (100%)
    None Found At Time Of Publication
  • Bias (100%)
    None Found At Time Of Publication
  • Site Conflicts Of Interest (100%)
    None Found At Time Of Publication
  • Author Conflicts Of Interest (100%)
    None Found At Time Of Publication

99%

  • Unique Points
    • The US Departments of Agriculture and Health and Human Services collaborate on publishing a new edition of the Dietary Guidelines for Americans every five years.
    • Research shows that around 60 to 70% of foods available in typical American supermarkets are ultra-processed.
    • Most Americans are unfamiliar with what qualifies as an ultra-processed food.
    • Ultra-processed foods have been linked to various health issues, including heart disease, diabetes, and anxiety.
    • The upcoming Dietary Guidelines may issue recommendations on the processing levels of foods for the first time.
  • Accuracy
    • Approximately 60 to 70% of foods available in typical American supermarkets are ultra-processed.
  • Deception (100%)
    None Found At Time Of Publication
  • Fallacies (100%)
    None Found At Time Of Publication
  • Bias (100%)
    None Found At Time Of Publication
  • Site Conflicts Of Interest (100%)
    None Found At Time Of Publication
  • Author Conflicts Of Interest (0%)
    None Found At Time Of Publication

98%

  • Unique Points
    • Ultra-processed foods are linked to numerous health issues including obesity, metabolic syndrome and cardiovascular diseases.
    • Poor nutritional profile of ultra-processed foods plays a significant role in these health risks.
    • Growing evidence suggests ultra-processed foods may affect how the immune system functions.
    • Exposure to emulsifiers can weaken the gut’s mucus barrier and make it easier for harmful microbes to cross into the gut, leading to inflammation.
    • Lack of fibre in diets high in ultra-processed foods may affect the gut barrier’s integrity and increase inflammation.
    • Ultra-processed foods can alter the composition of the gut microbiome and decrease beneficial bacteria that help maintain the gut barrier, leading to chronic inflammation.
    • Observational studies show diets high in ultra-processed foods are linked to signs of systemic inflammation, changes in gut microbiome diversity, increased production of gut molecules that cause inflammation and decreased production of beneficial short-chain fatty acids.
  • Accuracy
    No Contradictions at Time Of Publication
  • Deception (100%)
    None Found At Time Of Publication
  • Fallacies (92%)
    The article presents a well-structured and coherent argument about the potential negative effects of ultra-processed foods on immune system function. It provides evidence from both animal studies and human observational studies to support its claims. However, it does use some inflammatory rhetoric when describing the consequences of consuming ultra-processed foods (
    • Ultra-processed foods (such as packaged snacks, sugary drinks, instant noodles and ready-to-eat meals) often contain emulsifiers, microparticles (such as titanium dioxide), thickeners, stabilisers, flavours and colourants.
  • Bias (100%)
    None Found At Time Of Publication
  • Site Conflicts Of Interest (100%)
    None Found At Time Of Publication
  • Author Conflicts Of Interest (100%)
    None Found At Time Of Publication