More dangerous than fentanyl? What new research says about your diet
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If your kitchen is like many across the country, it likely holds familiar staples—breakfast cereals, packaged snacks, frozen meals, and maybe a few soft drinks or sweet treats.
These items are convenient and comforting, but new research suggests that many of the ultra-processed foods we’ve come to rely on could carry health risks more serious than we ever imagined.
At The GrayVine, we know that food is more than fuel—it’s part of family routines, cherished memories, and comfort during life’s ups and downs.
But as we grow older, what we put on our plates becomes even more important.
Here’s what researchers are discovering, and how you can make small changes to protect your long-term health.
Ultra-processed foods go far beyond what we typically think of as “junk food.”
According to Professor Carlos Augusto Monteiro, a nutrition expert from the University of São Paulo, these products are made primarily from ingredients you wouldn’t find in a home kitchen.
They’re engineered with additives like artificial flavors, colors, preservatives, and sweeteners—designed to be tasty, shelf-stable, and sometimes even addictive.
Examples include:
If it comes in a bag, box, or bottle and has an ingredient list filled with unfamiliar names, it likely qualifies as ultra-processed.
A large international study published in the American Journal of Preventive Medicine tracked more than 240,000 people across eight countries.
The researchers found that for every 10% increase in calories from ultra-processed foods, the risk of early death rose by nearly 3%.
In the United States alone, that translated to an estimated 124,000 premature deaths in 2018—more than the number of lives lost annually to fentanyl overdoses.
While the study didn’t prove a direct cause-and-effect relationship, the link was strong enough to alarm public health experts.
It’s not just about fat or calories.
Ultra-processed foods are typically low in fiber and essential nutrients, while high in added sugars, unhealthy fats, and sodium.
These ingredients can contribute to inflammation and long-term health issues like heart disease, type 2 diabetes, and some cancers.
Even more concerning, these foods are intentionally designed to keep you coming back for more—crowding out healthier, nutrient-rich foods like fruits, vegetables, and whole grains in the process.
Not entirely.
Experts caution that health outcomes depend on a range of factors—genetics, activity levels, and overall lifestyle.
And not everyone agrees on how we should respond.
Some voices in the food industry warn that vilifying ultra-processed foods could unintentionally hurt lower-income families or those with limited access to fresh food.
Many shelf-stable items are fortified with nutrients and can be part of a reasonably healthy diet when balanced with whole foods.
There’s no need to eliminate all processed foods or overhaul your diet overnight. Here are a few simple ways to reduce your risk and take control of your plate:
1. Read ingredient labels
If a product’s ingredient list is long and includes things you wouldn’t cook with at home, consider skipping it.
2. Choose more whole foods
Prioritize items that are fresh, simple, and close to their natural form—like fresh produce, beans, eggs, and unprocessed meats.
3. Cook at home more often
Home-cooked meals don’t need to be fancy. Even simple dishes like roasted vegetables or soups can be healthier and satisfying.
4. Treat processed foods as occasional, not everyday
There’s nothing wrong with the occasional cookie or frozen pizza—but let them be treats, not staples.
5. Be wary of “health halos”
Labels like “low-fat” or “gluten-free” can be misleading. Check the ingredient list, not just the front of the package.
6. Support access to healthier food
Encourage community gardens, shop at local farmers’ markets, and speak up about making nutritious food more affordable and available.
At The GrayVine, we believe eating well shouldn’t be about guilt or fear—it’s about knowledge and balance.
Food is part of how we connect with others, celebrate traditions, and find comfort. The goal is to be informed and intentional—not perfect.
Read next: Experts reveal why reducing red meat consumption could save your life!
Have you made changes to reduce ultra-processed foods in your diet? Do you have tips for cooking more at home or shopping smart on a budget? Or maybe you’ve found a favorite swap that still satisfies your cravings. Share your thoughts in the comments!
These items are convenient and comforting, but new research suggests that many of the ultra-processed foods we’ve come to rely on could carry health risks more serious than we ever imagined.
At The GrayVine, we know that food is more than fuel—it’s part of family routines, cherished memories, and comfort during life’s ups and downs.
But as we grow older, what we put on our plates becomes even more important.
Here’s what researchers are discovering, and how you can make small changes to protect your long-term health.
Experts are raising concerns about how common ultra-processed foods may impact long-term health. Image Source: Pexels / Tirachard Kumtanom.
What exactly are ultra-processed foods?
Ultra-processed foods go far beyond what we typically think of as “junk food.”
According to Professor Carlos Augusto Monteiro, a nutrition expert from the University of São Paulo, these products are made primarily from ingredients you wouldn’t find in a home kitchen.
They’re engineered with additives like artificial flavors, colors, preservatives, and sweeteners—designed to be tasty, shelf-stable, and sometimes even addictive.
Examples include:
- Packaged snacks like chips, crackers, and cookies
- Sugary breakfast cereals
- Instant noodles or soup mixes
- Frozen meals and pizzas
- Soft drinks and sweetened beverages
- Processed meats like hot dogs, deli meats, or chicken nuggets
If it comes in a bag, box, or bottle and has an ingredient list filled with unfamiliar names, it likely qualifies as ultra-processed.
Also read: Another danger of ultra-processed food: The bone disease link
What does the latest research show?
A large international study published in the American Journal of Preventive Medicine tracked more than 240,000 people across eight countries.
The researchers found that for every 10% increase in calories from ultra-processed foods, the risk of early death rose by nearly 3%.
In the United States alone, that translated to an estimated 124,000 premature deaths in 2018—more than the number of lives lost annually to fentanyl overdoses.
While the study didn’t prove a direct cause-and-effect relationship, the link was strong enough to alarm public health experts.
Also read: Over 30 health conditions could be knocking on your door—are these foods to blame?
Why are these foods so harmful?
It’s not just about fat or calories.
Ultra-processed foods are typically low in fiber and essential nutrients, while high in added sugars, unhealthy fats, and sodium.
These ingredients can contribute to inflammation and long-term health issues like heart disease, type 2 diabetes, and some cancers.
Even more concerning, these foods are intentionally designed to keep you coming back for more—crowding out healthier, nutrient-rich foods like fruits, vegetables, and whole grains in the process.
Also read: Health or harm? The shocking cancer-causing chemicals lurking in “healthy” foods at Walmart, Target, and Whole Foods
But is it really that straightforward?
Not entirely.
Experts caution that health outcomes depend on a range of factors—genetics, activity levels, and overall lifestyle.
And not everyone agrees on how we should respond.
Some voices in the food industry warn that vilifying ultra-processed foods could unintentionally hurt lower-income families or those with limited access to fresh food.
Many shelf-stable items are fortified with nutrients and can be part of a reasonably healthy diet when balanced with whole foods.
Also read: New year, new eats: Scientists reveal the must-try food trends of 2025
So what can you do?
There’s no need to eliminate all processed foods or overhaul your diet overnight. Here are a few simple ways to reduce your risk and take control of your plate:
1. Read ingredient labels
If a product’s ingredient list is long and includes things you wouldn’t cook with at home, consider skipping it.
2. Choose more whole foods
Prioritize items that are fresh, simple, and close to their natural form—like fresh produce, beans, eggs, and unprocessed meats.
3. Cook at home more often
Home-cooked meals don’t need to be fancy. Even simple dishes like roasted vegetables or soups can be healthier and satisfying.
Simple, home-cooked meals made with whole ingredients can be a powerful step toward better health. Image Source: Pexels / Kampus Production.
4. Treat processed foods as occasional, not everyday
There’s nothing wrong with the occasional cookie or frozen pizza—but let them be treats, not staples.
5. Be wary of “health halos”
Labels like “low-fat” or “gluten-free” can be misleading. Check the ingredient list, not just the front of the package.
6. Support access to healthier food
Encourage community gardens, shop at local farmers’ markets, and speak up about making nutritious food more affordable and available.
At The GrayVine, we believe eating well shouldn’t be about guilt or fear—it’s about knowledge and balance.
Food is part of how we connect with others, celebrate traditions, and find comfort. The goal is to be informed and intentional—not perfect.
Read next: Experts reveal why reducing red meat consumption could save your life!
Have you made changes to reduce ultra-processed foods in your diet? Do you have tips for cooking more at home or shopping smart on a budget? Or maybe you’ve found a favorite swap that still satisfies your cravings. Share your thoughts in the comments!
