The Hidden Dangers of Ultra-Processed Foods
Bacon and sausages have long been criticized for their association with serious health issues such as cancer. However, another common breakfast choice—sugary cereals—may not be any healthier. These products are often packed with additives like dyes, sweeteners, thickeners, and preservatives, which are designed to enhance taste and extend shelf life. This makes them part of a broader category known as ultra-processed foods (UPFs).
UPFs have been linked to an increase in obesity and diabetes, and recent research has also found connections between these foods and conditions like cancer and dementia. Despite being marketed as part of a balanced breakfast, sugary cereals are often favored by children due to their colorful shapes and appealing packaging.
According to recent findings from the Centers for Disease Control and Prevention (CDC), 55 percent of daily calories consumed by both kids and adults in the United States come from UPFs. For children and teens, this figure is even higher, with about two-thirds of their calories coming from these foods between 2021 and 2023.
The connection between UPF-heavy diets and cancer has become more evident in recent years, especially as public interest in chronic illness prevention grows. This has led to increased scrutiny of how these foods contribute to rising health problems in America.
A recent study conducted by UK researchers found that all types of UPFs, not just processed meats, are associated with an increased risk of cancer. The study revealed that for every 10 percent increase in UPF consumption, the risk of cancer rises by 12 percent. The strongest link was observed between UPFs and breast cancer.
The research involved tracking over 100,000 French adults as part of the NutriNet-Santé study, which began in 2009. Participants ranged in age from 18 to 72, with an average age of around 43. They completed surveys about their diet, lifestyle, and general health every six months for up to eight years.
Participants were asked to record everything they ate and drank on three random days over 24 hours. These days were spread out over two weeks to get a more accurate picture of their eating habits. This process was repeated every six months throughout the study.
Researchers categorized UPFs as mass-produced items such as packaged bread, breakfast cereals, snacks, candy, sodas, chicken nuggets, instant noodles, frozen meals, and ready-to-eat foods. In the study, sugary cereals and starchy foods made up 16 percent of the UPFs in people's diets. Other major sources included sugary products (26 percent), such as candies and desserts, followed by sugary drinks (20 percent), including sodas.
Processed fruits and vegetables, like canned peaches or peas in microwavable pouches, accounted for 15 percent of the UPFs consumed. These products often contain additives such as artificial flavors, colors, and sweeteners, and are produced using industrial methods like hydrogenation, extrusion, or deep-frying.
These foods are designed to mimic real food but typically include ingredients not used in home cooking, such as modified starches, protein isolates, and preservatives.
During the study, over 2,200 participants reported a new cancer diagnosis. Researchers verified these cases by reviewing medical records, hospital reports, and consulting with doctors. An expert committee also reviewed the data to ensure accuracy.
Of the cancers reported, 739 cases were breast cancers, including 264 premenopausal and 475 postmenopausal cases. There were 281 prostate cancer cases and 153 colorectal cancer cases. While no statistically significant associations were found for prostate and colorectal cancers, a borderline non-significant trend suggested a possible link between UPFs and increased colorectal cancer risk.
Sugary cereals and other UPFs contain a long list of ingredients that raise concerns among public health experts. Emulsifiers, which give milkshakes, sauces, and processed meats their smooth texture, are a major concern. These additives have been linked to an increased risk of colon cancer, as they may damage the protective barriers in the intestines, leading to inflammation.
The CDC found that children and teens primarily consume diets made up of UPFs. Kids aged 6 to 11 are the biggest consumers, with 65 percent of their daily calories coming from these foods. This drops slightly to 63 percent for adolescents aged 12 to 18 and to 56 percent for kids under six.
For adults, those between 19 and 39 are the largest consumers, with 54 percent of their calories coming from UPFs. This number decreases slightly to 53 percent for adults aged 40 to 59 and further to 52 percent for those over 60.
Recent studies suggest that ultra-processed foods could be linked to over 120,000 early deaths in the US, a number higher than that of top killers like fentanyl.