In today’s fast-paced world, many people rely on quick, ready-to-eat foods like sodas, chips, processed meats, and packaged snacks.
These foods, known as ultra-processed foods (UPFs), are made in factories and often contain many added ingredients to make them last longer, taste better, or look more appealing.
However, they usually lack the natural nutrients our bodies need. In the United States, UPFs make up about 60% of what adults eat every day and nearly 70% of what children consume.
That means most people are getting more than half of their daily calories from foods that are far from natural.
A new study by researchers at Florida Atlantic University has found that eating a lot of these ultra-processed foods may lead to higher levels of inflammation in the body. Inflammation is one of the key signs that the body is under stress, and it plays a major role in heart disease.
The researchers focused on a protein in the blood called high-sensitivity C-reactive protein (hs-CRP), which is made by the liver when the body is inflamed. This protein is a strong signal that something may be wrong and is often used to predict the risk of heart problems.
To find out how UPFs affect inflammation, the researchers looked at data from over 9,000 American adults. They checked how much of each person’s daily food came from UPFs and measured their hs-CRP levels.
They divided people into four groups based on how much UPF they ate. Some ate as little as 0% to 19% of their calories from UPFs, while others ate as much as 60% to 79%.
The results showed a clear pattern: the more UPFs people ate, the more likely they were to have higher levels of hs-CRP. Those in the highest UPF group were 11% more likely to have high hs-CRP levels compared to those in the lowest group.
Even those with a moderate intake of UPFs—40% to 59% of their daily calories—had a 14% greater chance of showing signs of inflammation. People aged 50 to 59 were especially affected, with a 26% higher risk than younger adults. Obese individuals had an 80% higher risk, and current smokers also showed more inflammation.
The researchers explained that C-reactive protein is an easy and affordable way for doctors to check inflammation. Since heart disease is the leading cause of death in many countries, understanding how UPFs impact inflammation can help people make better choices about what they eat.
One of the most concerning parts of the study is the possible link between UPFs and rising cases of colon cancer, especially among younger adults. This makes it even more important to rethink our food choices.
The study’s authors pointed out that, just like it took time for people to understand how harmful smoking is, it may take time for the public and health policies to catch up with the dangers of ultra-processed foods.
They encourage health professionals to talk to their patients about the risks of eating too many UPFs and to help them switch to more natural, whole foods.
Whole foods are foods that are close to their natural state, like fruits, vegetables, whole grains, nuts, and lean meats. These foods not only offer more nutrients, but they also help reduce inflammation and lower the risk of many diseases.
While cutting out all UPFs may not be possible for everyone, especially those with limited access to fresh foods, small changes can still make a big difference. Governments and health programs can also play a role by improving food labels, removing harmful additives, and offering healthier choices in schools and community programs.
This new research is a powerful reminder that what we eat every day has a huge impact on our long-term health. It adds to the growing call for both individuals and society to take a closer look at our food systems and make healthier, more informed choices.
The study is published in The American Journal of Medicine.
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