8 Health Risks Linked to Ultra-Processed Foods (UPFs)
Diet is crucial to your overall health and well-being, yet our shelves are increasingly dominated by ultra-processed foods (UPFs) that may do more harm than good. These conveniently packed items have hidden health risks affecting everything from your gut to your long-term vitality.

Dr. Alexander Shapsis, a gastroenterologist and Obesity Medicine physician serving Brooklyn, New York, and Coral Springs, Florida, is passionate about educating his patients on nutrition’s effects on their overall health. Let’s dive into the potential dangers of UPFs and why making informed dietary choices is essential for a healthier life.
What are ultra-processed foods?
For centuries, people have altered food to enhance flavor and convenience. Over 3,000 years ago, Mesoamericans (modern-day Mexico and Central America) developed nixtamalization. This process involved cooking corn in wood ash or limestone to unlock nutrients and soften the outer shell, making it easier to grind. With industrial innovations like canning and pasteurization in the 19th century, food processing advanced significantly, offering cheaper, more convenient options.
Heavy processing of foods, particularly ultra-processed foods, has raised health concerns. UPFs include items like sugary cereals, fizzy drinks, and frozen meals. These foods are made with ingredients uncommon in home kitchens—such as hydrogenated oils, emulsifiers, and high-fructose corn syrup—and undergo heavy industrial processing. They often combine chemically modified components like sugars, proteins, and starches with additives to enhance taste, texture, and shelf life.
Health risks of UPFs
Ultra-processing doesn’t just rob food of its natural taste and nutrients. UPFs can spell a disaster for health. While more research needs to be done, numerous studies link diets high in UPFs to a range of health issues, including:
- Heart disease: Munching on your favorite cookie or hot dog might look harmless, but it can affect your heart health. A diet rich in UPFs increases the risk of cardiovascular disease (CVD) and coronary heart disease (CHD).
- Cancer: UPFs can do more damage to your health than you ever imagined. Increased intake of UPFs increases the risk of colon cancer, rectal cancer, head and neck cancer, hepatocellular carcinoma, and other types of cancers.
- Obesity: A study published in the journal Cell Metabolism compared the effects of unprocessed and processed foods on calorie intake and weight gain. Despite having access to food with similar nutrient content, participants on the UPF diet consumed about 500 more calories daily. They gained an average of 2.2 pounds than those on the minimally processed diet.
- High cholesterol: Many UPFs are processed with hydrogenated oils rich in trans fats. Unsaturated fats can increase LDL cholesterol levels.
- Mental health problems: Studies have linked UPFs to depression, anxiety, and other mental disorders.
- Digestive issues: UPFs have a high content of sugars, additives, and unhealthy fats—they are low in fiber and other essential nutrients for digestion. Thus, they can cause several gut health problems, including constipation and bloating.
- Type 2 diabetes: UPFs are rich in added sugars, refined carbs, and unhealthy fats, which form a deadly combination for insulin resistance.
- Junk food addiction: Several theories explain why UPFs encourage overeating/addiction. They activate the reward centers in the brain, just like nicotine or alcohol. Also, their quick consumption doesn’t give the gut enough time to signal fullness to the brain.
While research is limited, there’s overwhelming evidence that UPFs aren’t good for your overall health. You should restrict UPF intake and focus on minimally processed whole foods for better health.
Ready to learn more?
Health-conscious patients worried about the effects of ultra-processed foods on their overall health can talk to Dr. Shapsis and his team at EndoSlim Clinic of Atlantic Gastroenterology. Call 718 521-2840, and let’s guide you to lasting optimal wellness.
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