A doctor has warned that ultra-processed food is now a greater threat to health than smoking, linking high consumption to “early death” and suggesting that certain products are “as addictive as tobacco,” drugs and alcohol.
According to the Centers for Disease Control and Prevention (CDC), ultra-processed foods (UPF) make up a significant portion of daily diets, accounting for an average of 53% of the calories consumed by adults between 2021 and 2023. Among those aged 18 and under, the figure was even higher, reaching 61.9%, highlighting how widespread these products have become across all age groups.
Concerns about the long-term health impact of heavily manufactured foods have been echoed by Dr. Chris van Tulleken, a BBC physician who has frequently spoken about the risks associated with ultra-processed diets.
“Poor diet, which means a diet high [with] UPF, has overtaken tobacco as a leading cause of early death on planet Earth for humans, for the animals we farm and for wild animals,” the doctor said on the Diary of a CEO podcast with Steven Bartlett.
‘As addictive as tobacco’
Van Tulleken also pointed to growing concerns that UPF may be difficult for many people to quit.
“We do have to politically treat the companies like the tobacco companies now. At the moment, for many people trying to quit UPFs, [it] will be like trying to quit smoking in the 1960s,” added the author of “Ultra-Processed People: Why We Can’t Stop Eating Food That Isn’t Food.”
“Processed food isn’t just harmful, it is addictive and it makes all the criteria for addiction. And it has there’s so much evidence that for some people these products are as addictive as tobacco products drugs of abuse, alcohol, gambling,” he said.
UPF and health concerns
Ultra-processed foods are industrial formulations made largely from refined substances such as oils, sugars, starches and proteins, often combined with additives to enhance flavor, texture and shelf life. Because they rely on modified ingredients rarely used in home cooking, these products typically contain long and complex ingredient lists, prompting growing scientific interest in how their composition may affect long-term health outcomes.
A 2024 review published in the British Medical Journal (BMJ) analyzed 45 studies involving nearly 10 million participants to better understand how ultra-processed foods may affect health. The findings suggest that higher consumption of UPFs is associated with an increased risk of death from any cause and linked to 32 health conditions, including heart disease, type 2 diabetes, mental health disorders and other serious illnesses.
A closer look at everyday grocery items shows just how common ultra-processed foods have become.
Store-bought bread
Mass-produced bread may appear wholesome, particularly when labelled wholemeal or brown, but long ingredient lists often reveal preservatives and additives used to extend shelf life and maintain texture.
Research from the National Library of Medicine suggests bread contributes around 11% of daily calorie intake, meaning small changes in choice could significantly reduce overall exposure to ultra-processed ingredients. Choosing bakery-made bread or products with minimal ingredients may help reduce reliance on additives.
Energy drinks
Often marketed as performance boosters, energy drinks typically contain high levels of sugar and caffeine. The FDA states that up to 400 mg of caffeine per day is generally considered safe for adults, but regular consumption may still affect heart health.
UC Davis Health reports that energy drinks can contribute to irregular heart rhythm, increased heart rate and raised blood pressure, all of which are linked to heart disease risk.
Sugary cereals
A walk down the cereal aisle might stir a sense of childhood nostalgia, but a closer look at the labels on many sugary favorites reveals ingredients that suggest Tony the Tiger was lying when he said, “They’re grrreat!”
Nathaniel Johnson, Assistant Professor of Nutrition and Dietetics at the University of North Dakota, wrote in The Conversation that the “added sugar is the villain.”
Eating sweet cereals can “result in higher blood lipid levels, increased hunger and greater amounts of release of insulin. These are all factors for the development of heart disease and type 2 diabetes,” he explained.
Hot dogs
Processed meats such as hot dogs, bacon and ham are classified by the World Health Organization as Group 1 carcinogens, meaning there is strong evidence they can cause cancer.
The NHS also links high consumption of processed meat to increased bowel cancer risk, while cardiology experts note these foods often contain high levels of saturated fat, sodium and preservatives linked to heart disease and high blood pressure.
Vegan meat and cheese alternatives
While plant-based diets can be highly nutritious, some meat substitutes and vegan cheeses are heavily processed to replicate taste and texture.
The British Heart Foundation notes that many alternatives are “high in added fat, including saturated fats, from ingredients like coconut oil, as well as added salt, sugar, and artificial ingredients. That’s why they’re often considered ultra-processed foods.”
Chicken nuggets
Chicken nuggets often contain processed meat mixtures that may include skin, fat and connective tissue, resulting in lower protein levels and higher fat and salt content.
WebMD reports that many nuggets are cooked in hydrogenated oils, which are associated with increased fat intake and added preservatives.
“No one considers ordering unbreaded nuggets instead and chooses to gobble down the mystery meat nugget,” WebMD writes.
Potato snacks
Popular snack foods including chips often contain processed potato, refined vegetable oils, starches and flavour enhancers.
Research from the National University of Singapore (NUS) links high trans-fat intake to “obesity, heart disease, cancer, Alzheimer’s disease and diabetes.”
“People who consumed high levels of trans-fat were found to have weight problems, liver failure, infertility (for women) and higher risks of depression,” the NUS report revealed.
Margarine
Margarine is produced by combining vegetable oils with emulsifiers and colouring to create a spreadable consistency.
“Modern margarine is a highly processed food product made from vegetable oils, while butter is basically concentrated dairy fat,” Healthline writes, explaining that margarine is considered ultra-processed due to added ingredients used during manufacturing.
Experts suggest choosing options made with healthier oils or reviewing labels carefully for fat content.
Prepared meals
Convenience meals may save time, but many contain high levels of salt and saturated fat.
Action on Salt found that one in five ready meals contains elevated levels of both.
“100% of meals from branded lines Wasabi, Jamie Oliver, and Kitchen Joy would trigger red labels for salt,” the study reports, highlighting “the poor nutritional quality of mainstream ready meals” that pose “significant public health risks.”
What are your thoughts on ultra-processed foods? Have you tried cutting back or eliminating them from your diet? Share this story and let’s get the conversation going!
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