In November 2025, The Lancet published one of the most comprehensive analyses to date on ultra-processed foods (UPFs) and human health – and its conclusions are impossible to ignore. This is the first paper in a three-part Series exploring how UPFs affect global diets, nutritional quality, and chronic disease.
Below is an accessible breakdown of the key findings, what they mean, and why this matters for all of us.
What Are Ultra-Processed Foods (UPFs)?
UPFs are not simply “processed” foods. They are industrial formulations made mostly from extracted ingredients, cheap starches, sugars, seed oils, additives, flavour enhancers, colourings, and emulsifiers – with little or no whole food remaining.
Examples include:
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Sugary cereals
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Packaged breads with additives
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Crisps, biscuits, confectionery
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Flavoured yoghurts
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Fast food, reconstituted meats, ready meals
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Energy drinks & fizzy drinks
The NOVA system categorises these foods as a distinct group because ultra-processing alters structure, texture, satiety, and nutrient profiles in ways traditional food processing does not.
1. UPFs Are Displacing Traditional Diets Worldwide
The Lancet paper shows a dramatic global shift: UPFs are replacing long-established diets based on whole foods, basic ingredients, and traditional cooking.
Some countries now get over 50% of daily calories from UPFs (e.g., USA & UK). Lower- and middle-income countries are seeing the fastest increases. Sales of UPFs have risen across Asia, Africa, the Middle East, Central Europe, and Latin America over the last 15 years.
This trend is global, accelerating, and industry-driven.
2. Diets High in UPFs Have Poorer Nutritional Quality
Across national surveys, cohort studies, and clinical trials, the findings are remarkably consistent: higher UPF consumption means poorer diet quality.
According to the paper, diets high in UPFs have:
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More free sugars, saturated fat, and total calories
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Less fibre, protein, potassium, zinc, magnesium, and essential vitamins
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Lower intake of fruits, vegetables, legumes, and phytochemicals
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Higher intake of harmful additives and chemical contaminants
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Greater exposure to endocrine-disrupting chemicals from packaging
Even more striking: when calories and macronutrients are matched, people still consume more energy and gain more weight on UPF-heavy diets – driven by hyper-palatability, soft textures, high energy density, and disrupted food structures.
3. UPFs Are Linked to a Wide Range of Chronic Diseases
The authors reviewed 104 prospective studies, covering millions of participants across multiple continents.
92 of 104 studies found increased risk of at least one major chronic disease.
The strongest associations were with:
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Overweight & obesity
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Abdominal obesity
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Type 2 diabetes
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Hypertension
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Dyslipidaemia
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Cardiovascular disease & mortality
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Cerebrovascular disease
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Chronic kidney disease
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Crohn’s disease
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Depression
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All-cause mortality
Meta-analysis revealed risk increases ranging from 14% to 90%, depending on the outcome. Some associations were as strong (in reverse) as the protective effect of the Mediterranean diet.
This is not a niche concern – it spans nearly every organ system.
4. Why Are UPFs Harmful? Multiple Mechanisms Are Involved
The paper highlights several plausible, interacting mechanisms:
Nutrient imbalance
Low fibre, low micronutrients, high sugar, high fat.
Hyper-palatable, fast-to-eat foods
Encourage overeating, disrupt appetite regulation.
Altered food structure (“food matrix”)
Soft textures reduce chewing and increase energy intake.
Additives & mixtures of additives
Emulsifiers, colourings, sweeteners – some linked to inflammation, metabolic dysfunction, and microbiome disruption.
Contaminants & endocrine disruptors
Chemicals like phthalates, bisphenols, PFAS leach from packaging.
Reduced intake of protective phytochemicals
Because UPFs displace whole foods.
Inflammation and organ stress
Mediation analyses show inflammation, liver dysfunction, and renal impairment partly explain the link to mortality.
Together, these create a perfect storm of metabolic, hormonal, and inflammatory risk.
So, What Does This Mean for Everyday Eating?
It’s not about perfection. It’s about shifting the balance.
You don’t need to eliminate all UPFs – but reducing them and replacing them with whole or minimally processed foods can significantly improve diet quality and long-term health.
Small changes make a big difference:
🥦 Add more whole foods
🛒 Choose ingredients over products
🍽 Cook more often
🥗 Build meals around plants, grains, legumes, and fresh foods
🔍 Read ingredient lists – shorter is usually better
If you’re worried about your diet, weight, or long-term health, book a health screen with us and get personalised guidance.
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