Ultra-Processed foods and Health Risks

​Ultra-processed foods (UPFs)—like packaged snacks, sugary drinks, and instant meals—are making headlines again. Recent research shows that diets high in UPFs are linked to increased risks of obesity, cardiovascular disease, type 2 diabetes, and even early death.
A 2023 study in The BMJ found that people who consumed the highest amounts of UPFs had a 29% higher risk of mortality from all causes compared with those who ate the least. These foods are often calorie-dense, nutrient-poor, and engineered to be hyper-palatable, making them hard to resist.

Try focusing on whole or minimally processed foods—think fruits, vegetables, legumes, nuts, and whole grains—for better long-term health. Small swaps, like cooking more at home or choosing water over soda, can make a big difference over time.

References: Chen X, Zhang Z, Yang H, et al. "Ultra-processed food consumption and health outcomes: umbrella review of epidemiological studies." BMJ. 2023;380:e072050.
World Health Organization. "Food processing and health." WHO, 2023.

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