The ingredients in ultra-processed foods (UPFs) are not found in any field, tree, garden or kitchen. They are developed in laboratories to taste so tantalizing we just want to eat more of them.

Ultra-processed foods are manufactured from often hard-to-pronounce ingredients, sugar and chemical additives — mostly artificial sweeteners, chemical colorings and preservatives.

But it would be wise to avoid these tough-to-resist, ultra-processed foods: They're bad for our health. How bad? According to data analyzed by Harvard University's TH Chan's School of Public Health, UPFs are linked to a higher risk of death.

The researchers found a higher-than-average number of deaths due to heart disease, cancer, respiratory and neurodegenerative diseases among people who regularly consumed UPFs.

The study looked at data from two surveys spanning more than thirty years and including: nearly 75,000 female registered nurses from 11 states in the U.S. who participated in the Nurses' Health Study from 1984 to 2018, and nearly 40,000 male health professionals from every state who participated in the Health Professionals Follow-up Study from 1986 to 2018.

None of the people in the study had a history of cancer, cardiovascular diseases or diabetes when it began. During the course of the study, they contributed information about their lifestyles and health every two years — and their diet every four years.

After analyzing the data, here's what the research team concluded:

  • People who regularly consumed ultra-processed ready-to-eat meats faced a 13 percent higher likelihood of premature death over the study period.
  • Those with diets high in sugary and artificially sweetened beverages saw a 9 percent rise in their risk of early death.
  • Overall, diets rich in ultra-processed foods were associated with a 4 percent higher chance of mortality.

The overall quality of a person's diet is the best way to reduce the risk of illness and early death.

During the average 34-year-follow-up period, the researchers noted a higher-than-average number of deaths due to heart disease, cancer, respiratory and neurodegenerative diseases in people who regularly consumed UPFs. The biggest UPF offenders were certain kinds of processed, ready-to-eat meats and poultry, sugary drinks, seafood-based products, dairy-based desserts and breakfast foods.

UPFs now make up as much as half of daily dietary intake in Western countries. People eating the least amount of ultra-processed foods ate about three servings a day on average, while the biggest consumers averaged seven servings day. Younger people and those with lower incomes tended to eat the most UPFs.

“The findings provide support for limiting consumption of certain types of ultra-processed food for long-term health,” the researchers stated in a press release. “Future studies are warranted to improve the classification of ultra-processed food and confirm our findings in other populations.”

Eating one or two processed foods occasionally is unlikely to damage your health, the researchers said. The overall quality of a person's diet is the best way to reduce the risk of premature illness and death.

If you're looking to eat a healthier diet, you'll want to follow the advice of the Centers for Disease Control and other large health organizations. They recommend that our daily meals should include the following foods:

  • Fresh fruits and vegetables
  • Whole grains
  • Seafood (like salmon, mackerel, cod, sardines and halibut), lean meats and poultry
  • Eggs
  • Legumes (beans and peas)
  • Soy products like tofu
  • Nuts and seeds

The study is published in The BMJ.