Food has undergone a radical change in recent decades, driven by the need for immediacy and the presence of ready-made products to consume in our daily lives. This phenomenon, greatly facilitated by globalization, urbanization, and the industry's marketing strategies, has made ultra-processed foods an essential part of the diet of millions of people. However, Science has long warned about the risks associated with its regular consumption., with consequences at both the individual and collective levels.
Ultra-processed foods have crept into our routines to the point where, in some countries, they are considered more than half of the calories consumed each day. These products, often inexpensive and with a very long shelf life, are attractive for their intense flavor and ease of consumption. But at what cost to our health? Current evidence reveals a worrying picture, in which these foods stand out for their role in the development of chronic diseases and various health problems.
What are ultra-processed foods?
An ultra-processed food is one that has been subjected to multiple industrial processes and contains, in addition to conventional ingredients, a good number of additives, preservatives, colorants and other artificial ingredients. According to the NOVA classification, widely recognized in nutrition, these products represent the highest level of processing:
- Minimally processed foods: fresh fruits, vegetables, meats and fish, eggs, legumes, etc., barely altered from their natural origin.
- Processed ingredients: oils, butter, salt and sugar, extracted or refined from unprocessed foods.
- Processed foods: those that combine simple ingredients with fresh products, such as bread, cheese, ham or preserves.
- Ultra-processed foods: products such as soft drinks, industrial pastries, snacks, ready-to-heat meals, cookies, sugary cereals, sausages, fast foods and a large part of pre-cooked foods.
The common characteristic of ultra-processed foods is their preparation from a transformed food base, to which fats, sugars, salt and a wide variety of additives are added to modify flavor, texture and preservation. They typically feature numerous ingredients on their label, many of which are not found in a traditional home kitchen.
Consumption of ultra-processed foods: a growing trend
The consumption of ultra-processed foods is growing steadily worldwide. For example, in Spain, these foods already represent more than 20% of the daily diet, while in countries like The United States reaches almost 58%. Children, adolescents, and young adults are the primary consumers, partly due to the accessibility and low price of these products and the influence of advertising specifically targeted at them.
The penetration of ultra-processed foods is directly related to the rise in fast food, urban lifestyles, and the lack of time to cook. There are even studies that link the lower price of these products and their availability in convenience stores or neighborhood supermarkets with their preference in low-income communities.
Why are they so attractive?
These foods are designed to stimulate our brains and make us consume more. The combination of fats, sugars and salt—hard to find simultaneously in nature— together with aromas, colorants and flavor enhancers, makes them extremely palatable. In addition, their soft texture and ease of eating in large quantities often eliminate natural satiety signals.
Marketing and advertising play a key role in promoting consumption, especially among young people. Attractive packaging, children's characters, and advertising campaigns influence purchasing decisions and normalize the presence of these products in the daily diet. According to nutrition experts, exposure to ultra-processed foods from an early age can even alter food preferences.
Nutritional composition and additives
Ultra-processed foods are often high in calories, unhealthy fats, added sugars, and salt, as well as low in fiber, vitamins, and minerals. They also contain additives such as artificial colors, flavors, sweeteners, and preservatives, whose long-term effects on health are still being investigated.
- Refined and simple sugars: Present in sugary drinks, sweets, industrial cereals and pastries, they promote rapid increases in blood glucose and increase the risk of obesity, insulin resistance, type 2 diabetes and cavities.
- Trans and saturated fats: They are found in margarines, fried foods, baked goods, and processed snacks. These fats raise LDL cholesterol and lower HDL cholesterol, which increases the risk of cardiovascular disease and stroke.
- Refined vegetable oils (such as soybean and corn): Its abuse can promote chronic inflammation and imbalances in the ratio of omega-6 and omega-3, with possible consequences for metabolic health and the immune system.
- Low intake of micronutrients and fiber: Due to the refined ingredients and the lack of whole foods, these products barely contribute to covering the daily needs of vitamins, minerals and dietary fiber.
Health consequences of regular consumption of ultra-processed foods
Numerous epidemiological studies and scientific reviews have established strong associations between high consumption of ultra-processed foods and an increased risk of developing chronic diseases. Although most of the evidence comes from observational studies, there is a growing consensus about its negative impact on multiple body systems:
Obesity and overweight
High calorie density, excessive fats, sugars, and low fiber content make ultra-processed foods linked to weight gain. Research has shown that a diet rich in these products is linked to an up to 55% higher risk of obesity. Furthermore, they contribute to increased abdominal fat and waist circumference, factors associated with the development of metabolic diseases.
Cardiovascular diseases
Regular consumption of ultra-processed foods is associated with a nearly 50% increase in the risk of cardiovascular mortality. Excess trans fats, saturated fats, and sodium promote hypertension, dyslipidemia, and the development of atherosclerotic plaques, increasing the likelihood of heart attacks and strokes.
Diabetes type 2
Diets based on ultra-processed products significantly increase the incidence of type 2 diabetes, Partly by causing insulin resistance due to glucose spikes and concomitant obesity. Recent studies have confirmed that even a moderate intake (around 20% of daily calories) can increase the risk of metabolic decline.
Gastrointestinal diseases and intestinal dysbiosis
Recent research has shown that ultra-processed foods alter the composition and diversity of the intestinal microbiota, promoting the onset of digestive diseases and chronic inflammatory processes. The low fiber content along with additives and sweeteners can promote the growth of harmful bacteria and inflammation of the intestinal mucosa.
Mental disorders and cognitive impairment
Studies published in journals such as BMJ and Nutrients have strongly linked High consumption of ultra-processed foods is linked to anxiety disorders and depressionIt has been estimated that those whose diet includes 33% or more ultra-processed foods have a 44% higher risk of depression and a 48% higher risk of anxiety. Furthermore, there are significant associations with cognitive decline and a faster progression to dementia, and even with prodromal symptoms of neurodegenerative diseases such as Parkinson's.
Cancer and mortality
Continued consumption of ultra-processed foods is associated with an increased risk of cancer, especially breast, ovarian, and colorectal cancer. The risk increases proportionally to the amount ingested and the duration of the intake. Proposed mechanisms include obesity, persistent inflammatory status, additive effects, and low antioxidant intake.
Addiction and overconsumption
Their hyperpalatable nature and intense stimulation of the brain's reward circuits explain the tendency to overconsume them. Studies using instruments such as the Yale Food Addiction Scale confirm that between 14% and 20% of adults may develop addictive behaviors toward these products, rates comparable to those of tobacco or alcohol addiction.
Other negative effects and social consequences
In addition to the direct effects on health, the expansion of ultra-processed foods has repercussions in other areas:
- Environmental impact: Its mass production contributes significantly to the generation of waste, intensive use of resources and greenhouse gas emissions.
- Moving healthy foods: The more they are present in the diet, the less room there is for fruits, vegetables, whole grains and other nutrient-dense fresh foods.
- Socioeconomic inequality: Industries target their advertising and products at vulnerable communities, perpetuating diet-related health problems.
Why is it difficult to give up ultra-processed foods?
It's not just a matter of willpower: these products They are designed to be irresistible and create consumer habits that are difficult to change. The current food environment favors quick, tasty, and cheap choices, making it difficult to access healthier options, especially in low-income or nutritionally educated settings.
What are governments, society and the food sector doing?
In light of this evidence, multiple initiatives have been launched to reverse the trend, although much remains to be done.
- Awareness campaigns: promoted by national and international organizations (WHO, FAO, etc.), they seek to promote the consumption of fresh foods and warn of the risks associated with ultra-processed foods.
- Tax and regulatory policies: In some countries, there are taxes on sugary drinks, restrictions on advertising aimed at minors, improved labeling, and reductions in sugar, salt, and fat in products.
- Reformulation of industrial products: Part of the food industry is incorporating best practices, reducing problematic ingredients and offering alternatives with fewer additives and more visible nutritional information.
- Scientific research and education: The scientific community continues to explore new solutions and disseminate the dangers of excessive consumption of ultra-processed foods.
Is it possible to have a healthy diet today?
The key is to focus your diet on fresh, minimally processed products, plan your shopping and meals, and reduce the presence of ultra-processed foods in your diet. Many official dietary guidelines already recommend limiting consumption as much as possible and prioritizing seasonal, natural foods with short, recognizable ingredient lists.
Replacing processed snacks and breakfasts with fruit, nuts, whole-grain bread, or homemade preparations, and opting for basic cooking, are simple strategies that can make a difference in the long term.
A diet based on natural and seasonal products helps improve health and reduce environmental impact, promoting a more sustainable and balanced lifestyle.