How ultra-processed foods can cut your life short

Ultra-processed foods—like sugary drinks, packaged snacks, instant noodles, and frozen ready meals—are increasingly dominating diets around the world. Though convenient and often affordable, a growing body of global research shows that high consumption of these products may significantly reduce lifespan.

A major international study across eight countries found that each 10% increase in daily calories from ultra-processed foods raised the risk of early death by 3%. This risk is not tied to one specific illness—it applies across causes of death. That is because ultra-processed foods tend to be low in essential nutrients and high in harmful additives, sugars, salts, and unhealthy fats.

These products are often found in the inner aisles of supermarkets and can make up more than half of daily caloric intake in some regions. They are linked not only to obesity, diabetes, and heart disease but also to higher rates of depression and gut microbiome imbalance.

Here are some simple ways to reduce intake:

• Cook more at home using fresh or minimally processed ingredients.

• Shop the outer aisles of supermarkets where fruits, vegetables, dairy, and fresh proteins are typically stocked.

• Read labels carefully: avoid items with long ingredient lists or unfamiliar additives.

• Replace snacks like chips and biscuits with nuts, fruit, or homemade alternatives.

• Prepare meals in batches to avoid relying on packaged convenience foods during busy days.

Eating fewer ultra-processed foods and more whole foods is a small shift that could add years to your life—and improve its quality.