5 Reasons Why You Must Avoid UPFs in Your Diet

Ultra-processed foods (UPFs) have become a staple in modern diets due to their convenience, affordability, and extended shelf life.

However, mounting scientific evidence highlights significant health risks associated with UPFs. This article explores five key reasons why you should avoid these foods and provides an evidence-based rationale for reducing or eliminating UPFs from your diet.

1. UPFs Are Linked to Increased Risk of Obesity

UPFs are typically high in added sugars, unhealthy fats, and refined carbohydrates, all of which contribute to excess calorie consumption. A pivotal study by Hall et al. (2019) demonstrated that individuals consuming UPFs consumed an average of 500 more calories daily than those consuming minimally processed foods. This calorie surplus is a primary driver of weight gain and obesity.

Additionally, the hyper-palatability of UPFs—a result of precise formulations designed to maximise taste and texture—encourages overeating. These foods bypass the body’s natural satiety mechanisms, making it difficult to recognise when enough has been consumed. Obesity, in turn, increases the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers.

2. UPFs Contribute to Chronic Inflammation

Chronic low-grade inflammation is a key underlying factor in many diseases, including heart disease, cancer, and autoimmune conditions. Research has established a link between UPF consumption and markers of inflammation. For example, a study by Fiolet et al. (2018) found that a 10% increase in UPF consumption was associated with a significant increase in C-reactive protein levels, a marker of systemic inflammation.

This inflammatory response can be attributed to the additives, preservatives, and emulsifiers commonly found in UPFs. These substances disrupt gut microbiota—a critical regulator of immune function—and promote intestinal permeability, often referred to as “leaky gut syndrome”. This condition allows harmful substances to enter the bloodstream, further fuelling inflammation.

3. UPFs Are Nutritionally Deficient

One of the defining characteristics of UPFs is their lack of essential nutrients. While they may be fortified with vitamins and minerals, these synthetic additives cannot replicate the complex nutritional profiles of whole foods. A diet high in UPFs often leads to deficiencies in fibre, antioxidants, and phytonutrients, all of which are essential for maintaining optimal health.

The fibre deficiency in UPFs is particularly concerning. Fibre plays a crucial role in digestion, blood sugar regulation, and cholesterol management. According to a study published in The Lancet (Reynolds et al., 2019), diets low in fibre are associated with an increased risk of cardiovascular disease, colorectal cancer, and all-cause mortality. Since UPFs often displace whole, nutrient-rich foods in the diet, they indirectly contribute to these health risks.

4. UPFs Increase the Risk of Cardiometabolic Diseases

Several studies have established a robust link between UPF consumption and the development of cardiometabolic diseases such as type 2 diabetes, hypertension, and dyslipidaemia. Monteiro et al. (2018) conducted a large cohort study that revealed a dose-response relationship: the higher the intake of UPFs, the greater the risk of these conditions.

This connection is partly due to the high glycaemic index of many UPFs, which causes rapid spikes in blood sugar and insulin levels. Over time, this can lead to insulin resistance—a hallmark of type 2 diabetes. Moreover, the trans fats and excessive sodium found in many UPFs exacerbate hypertension and negatively affect lipid profiles, further increasing the risk of heart disease.

5. UPFs Are Associated with Mental Health Decline

Emerging research suggests that UPFs negatively impact mental health. A study by Gómez-Donoso et al. (2020) found that individuals with high UPF consumption were more likely to experience symptoms of depression and anxiety. This effect is thought to result from the impact of UPFs on the gut-brain axis.

The gut microbiome, which plays a critical role in regulating mood and cognitive function, is highly sensitive to dietary patterns. UPFs disrupt the microbiome’s balance, reducing the production of short-chain fatty acids (SCFAs) that are vital for brain health. Furthermore, the lack of essential nutrients in UPFs—such as omega-3 fatty acids, magnesium, and B vitamins—deprives the brain of the resources needed for optimal function. The artificial additives and preservatives in UPFs may also have neurotoxic effects, further exacerbating mental health issues.

Conclusion

Avoiding UPFs is crucial for maintaining long-term health and well-being. These foods are not only nutrient-poor but are also linked to a range of health problems, including obesity, inflammation, cardiometabolic diseases, and mental health decline. By prioritising whole, minimally processed foods, you can significantly reduce your risk of these conditions and improve your overall quality of life.

Bibliography

Fiolet, T., Srour, B., Sellem, L., Kesse-Guyot, E., Allès, B., Méjean, C., Deschasaux, M., Fassier, P., Latino-Martel, P., Beslay, M., Hercberg, S., Galan, P., Gunter, M. J., Boutron-Ruault, M. C., & Touvier, M. (2018). Consumption of ultra-processed foods and cancer risk: Results from NutriNet-Santé prospective cohort. BMJ, 360, k322.

Gómez-Donoso, C., Sánchez-Villegas, A., Martínez-González, M. A., Gea, A., Mendonça, R. D., Lahortiga, F., & Molendijk, M. (2020). Ultra-processed food consumption and the incidence of depression in a Mediterranean cohort: The SUN Project. European Journal of Nutrition, 59(3), 1093-1103.

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., Rozga, I., … & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomised controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77.e3.

Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5-17.

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Te Morenga, L. (2019). Carbohydrate quality and human health: A series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434-445.

Key Takeaways