Just one small serving of ultra-processed food a day linked to higher disease risk, major study finds

Just an extra 3½ ounces of ultra-processed foods (UPFs) a day was linked to a higher risk of chronic disease, according to a new large-scale analysis.

The study, published Sept. 22 in the journal Family Medicine and Community Health, looked at nearly 8.8 million adults who participated in studies across the Americas, Europe, Asia and Oceania, with follow-up periods ranging from two to 32 years.

For every additional 100 grams of UPFs consumed daily, researchers found an association with a 14% higher risk of cardiovascular events, a 4% higher risk of cancer, a 3% higher risk of death from any cause and a 2% higher risk of metabolic syndrome or diabetes, according to a news release.

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UPFs are typically packaged and convenient, made through extensive industrial processing and often packed with additives. They can include sugary drinks, processed meats, packaged snacks and candy. 

One hundred grams is about the size of a 3½-ounce bag of corn chips, a small box of candy or a single-serve cup of mini cookies.

Ultra-processed foods can include sugary drinks, processed meats, packaged snacks and candy, according to the analysis. (iStock)

People with the highest intake of UPFs also had higher risks of digestive diseases, depression or anxiety, obesity, cancer and cardiovascular events than those with the lowest intake of the foods.

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"Given that UPF-related chronic diseases often cluster as multimorbidity, reducing consumption of UPFs and replacing them with minimally processed alternatives may be relevant for chronic disease prevention and primary care management," the researchers, led by Xiao Liu, a cardiologist at Sun Yat-sen Memorial Hospital in China and a research fellow at Duke-NUS Medical School in Singapore, wrote.

"A diet built around whole, minimally processed foods is one of the best investments we can make in our long-term health."

These types of foods tend to crowd out healthier, nutrient-dense options, according to Kelly Springer, a New York-based registered dietitian and founder of Kelly's Choice.

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"It's not that you can never eat them again," Springer, who was not involved in the research, told Fox News Digital. "It's the fact that we are not getting real foods — real foods like fruits, vegetables, beans, nuts, whole grains."

Researchers said ultra-processed foods can add up throughout the day through snacks, sugary drinks and convenience foods. (iStock)

Rather than focusing on taking foods away, Springer recommended adding protein and fiber to meals and snacks. She suggested options such as an apple with peanut butter, nuts with cucumbers or meals built around beans, chicken or tuna alongside fruits, vegetables and whole grains.

"A diet built around whole, minimally processed foods is one of the best investments we can make in our long-term health," she added.

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Springer noted that the study was observational, so it cannot establish that UPFs directly caused the poor health outcomes. 

It also relied on participants' self-reported diets and may not be able to account for other lifestyle factors.

A dietitian recommends emphasizing fruits, vegetables, whole grains and other minimally processed foods. (iStock)

Nonetheless, the study can teach people about the link between ultra-processed foods and chronic disease, Springer said.

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Fox News Digital reached out to the researchers for comment.

Deirdre Bardolf is a lifestyle writer with Fox News Digital.