Not to be an alarmist or anything, but…

Ultra-Processed Foods Linked to Over 124,000 Preventable Deaths in the U.S. Every Year

I spend a fair amount of time reading nutrition studies and research articles. It's an occupational hazard, I guess. Occasionally, I come across one I can’t help but share — and this is one of those times.

Now, I don’t want to interrupt your carefree summer or sound like a broken record, but I need to revisit the subject of processed food. A recent global study in the American Journal of Preventive Medicine is shining a spotlight on the topic with some alarming stats.

Quick Refresher – What Are Ultra-Processed Foods?
Ultra-processed foods (UPFs) are industrially made products with ingredients you’d never use in your own kitchen—artificial flavors, colorings, preservatives, and more. They’re packed with calories, sugar, salt, chemical additives, and unhealthy fats, plus stripped of nutrients like fiber, vitamins, and minerals. Think: packaged snacks, sugary cereals, fast food, frozen meals, and sweetened drinks. The kicker? Eating UPFs trains your brain to crave more UPFs. The more you eat, the more you want.

The study looked at data from the U.S. and seven other countries (Australia, Brazil, Canada, Chile, Colombia, Mexico, the UK) and found that ultra-processed foods contribute to thousands of preventable deaths every year — more than 124,000 in the U.S. alone. These are deaths due to heart disease, diabetes, cancers, and more. And, the risk of all-cause mortality rose in direct proportion to the amount of processed foods consumed.

Sadly, you might not be surprised to hear that the US (along with England) had the highest rates of ultra-processed food consumption — over 50% of the diet. More shocking is that over 73% of the American food supply is made up of ultra-processed products. They’re convenient, they’re available, they’re easy, but our health quietly pays the price. Crazy.

Not Just About Long-Term Health
I get it — terms like "all-cause mortality" and "preventable deaths" can sound too abstract to wrap your head around in the here and now. So, what about the more immediate impact?

Here's what happens in the short term when UPFs are regulars in your diet:

• Energy Rollercoaster 
  Highly refined carbs and sugars send your blood sugar on a spike-and-crash ride, leaving you tired and hungry before you know it.

• Inflammation & Mood Swings 
  Artificial additives and added sugar can spark low-grade inflammation, which is linked to mood instability and brain fog.

• Digestive Discomfort
  Low fiber and artificial ingredients disrupt gut bacteria, leading to bloating, irregularity, and other digestive issues.

• Weight Gain
  Ultra-processed foods are engineered to be overeaten, making it easy to blow past true fullness cues.

If you read last week’s blog about artificial sweeteners, this should have sounded familiar. If not, check it out here.

Even Small Amounts Add Up
Maybe you're thinking, “That’s not us; we don’t eat that much processed food in our house.” 

Here’s the thing — research shows even modest amounts of ultra-processed foods can bump up health risks significantly. Just a few days of eating more UPFs than usual can leave you feeling sluggish, cranky, or bloated. And it only gets worse from there.

Who needs that?

The Great News: Small Changes Really Work
Believe it or not, you really can change your palate. Just like eating more processed food leads to craving more processed food, eating more whole food makes you crave… whole food! Positive effects are cumulative, too.

To put your mind at ease, you don’t have to overhaul your whole life on day one. Start with a simple swap — switch out one ultra-processed snack or meal a day for something whole-food based. Gradually replace the processed stuff, and your body will adjust naturally. That’s the most sustainable, realistic way. You know I’m all about that!

Is This You? Or Someone You Know?
It could be you’re not the person I need to be talking to about this. But, it’s a good bet you know someone who is. Please consider sharing this with friends or family. It might be just the nudge they need.

Helping people eat better so they feel better – in a way that’s realistic, full of flavor, and fun! – is what I do best. So, whether it’s you, a loved one, or a friend, click below and let’s chat. The journey to optimal health really can start with that one tiny step.

Until next time… 

Eat Well