Ultra-processed foods are ageing you – health experts explain why

So naturally, if our bodies are already prone to deterioration as we age, we don't want to speed up the process by eating foods which have been proven to make matters worse. Instead, we should be eating a diet that supports healthy ageing and helps us to fight off disease.

Read on to find out how ultra-processed foods are ageing you – and which foods you should eat instead to combat it.

Next, discover the truth about UPFs, 10 signs that you’re eating too much sugar and healthy diet tips for ageing well

What are ultra-processed foods?

Ultra-processed foods (UPFs) are industrially produced products that have undergone processing and formulation using methods and ingredients that you wouldn’t normally use at home.

Typically, UPFs are made from oils, fats, sugar or derivatives of these ingredients, such as hydrogenated fats. They also often include additives, artificial ingredients, flavour enhancers, colourings, emulsifiers and sweeteners.

UPFs usually have little or no whole food ingredients and are designed to be hyper palatable, convenient and ready to eat, while lacking fibre, vitamins and minerals. Due to the type of ingredients they include, they have long shelf lives and often replace freshly prepared meals and whole foods in the diet.

Examples include packaged snacks, biscuits and confectionery, sugary breakfast cereals, instant noodles, ready meals and pizza, flavoured yoghurts and reconstituted meat products like chicken nuggets or hot dogs.

The NOVA system classifies how much foods have been processed – it groups foods into four categories.

1. Unprocessed or minimally processed foods. Natural, whole foods which have only been altered by simple washing, freezing or pasteurization. For example, washed and bagged salad, pre-cut fresh fruit, or frozen vegetables are all minimally processed. They’re made to be more convenient to consume, but their nutritional value hasn’t been altered.
2. Processed ingredients. These are extracted from foods and used in cooking. For example, oil, butter, sugar, salt, dried herbs and spices. They are added to other foods rather than eaten by themselves.
3. Processed foods. These are partially altered by adding sugar, oil, fat, salt, and other ingredients. Processed foods like cheese, homemade or artisanal bread, and tofu have been altered, but not in a way that’s bad for our health.
4. Ultra processed food. Industrial formulations with little whole food, often with additives. These foods are very calorie-dense and don’t contain many, if any, valuable nutrients. Biscuits, chips and fast food are all ultra-processed.

Are ultra processed foods bad for our health?

For the most part, evidence shows that eating UPFs can cause a range of health issues.

This includes...

• Increased risk of obesity and weight gain: UPFs are often high in added sugars and unhealthy fats, calorie dense and designed to taste good. This means we are likely to overeat when we're consuming them, causing weight gain.
• Higher risk of type 2 diabetes: As UPFs contain added sugars, consuming them has been linked to insulin resistance, which is what happens when your body is exposed to too much blood sugar over an extended period of time. Eventually this may lead to diabetes.
• Greater risk of cardiovascular disease: diets high in UPFs are associated with high blood pressure and high cholesterol. This may lead to heart disease and stroke.
• Higher incidence of some cancers: large studies suggest increased consumption is linked to higher risk of cancers such as breast and colorectal cancer.
• Digestive and gut health issues: Emulsifiers, artificial sweeteners and other additives may disrupt the gut microbiome and contribute to inflammation. As well as digestion, the gut has been shown to impact our mood, sleep, weight and immunity.
• Greater risk of depression and poor mental health: UPFs are associated with increased rates of depression and anxiety, possibly via inflammation and nutrient imbalance.
• Bone health concerns: excessive consumption of soft drinks and snack foods can lead to lower bone mineral density.
• Premature mortality: studies find that those who consume the most UPFs have an increased risk of dying prematurely.

Do ultra processed foods speed up ageing?

Yes – research suggests that consuming UPFs may lead to signs of accelerated biological ageing. Biological ageing reflects how your body is ageing on the inside, which can be faster or slower than your actual (chronological) age depending on your lifestyle, diet and genetics.

UPFs are often high in sugar, unhealthy fats and additives which may cause chronic inflammation and oxidative stress. This damages cells and accelerates the ageing process, also increasing the risk of age-related conditions. For example, increased risk of dementia.

Inflammation can also shorten telomere length (TL) – a marker of biological age. A diet that's high in sugar and UPFs has been linked to shorter TL and age-related diseases.

UPFs also contain emulsifiers and artificial sweeteners. These additives can disrupt the balance of bacteria that live in the gut, leading to dysbiosis and inflammation which accelerates ageing of the brain.

Fast food is high in fats, salt and sugar. Excessive consumption of these types of foods promotes obesity, insulin resistance and high blood pressure – all of which are risk factors for cardiovascular disease.

All this suggests that while ageing is natural, UPFs may make cellular and tissue ageing happen faster, increasing the risk of age-related diseases.

The good news is that eating a healthy, varied diet can combat some of these signs of ageing.

Try to eat more...

• Protein provides amino acids needed to build and repair body tissues, muscle and bones.
• Collagen supports skin elasticity and hydration, so reduces the appearance of wrinkles and protects joints. Include bone broth in your diet and vitamin C-rich foods like citrus fruits and peppers, to help your body to make its own collagen. You could also try a collagen supplement – read our review of the best.
• Vitamin C is a potent antioxidant which neutralises the effects of oxidative stress that causes ageing. Brightly coloured fruit and vegetables are all rich in vitamin C.
• Minerals like zinc, magnesium and selenium support DNA repair and immune function, protecting against cell damage and inflammation. Eat plenty of nuts, seeds, fish and whole grains.

These are just a few examples, but eating a wide range of whole foods ensures the body gets the nutrients needed to slow down decline and support quality of life into older age.

What is the best way to combat ageing?

While ageing is natural and inevitable, research shows that there are some lifestyle choices that help slow it down, reduce disease risk and help you feel and look younger.

The Blue Zones are five regions in the world where people live significantly longer – often reaching 90-100 years old, still in good health. They are Okinawa in Japan, Icaria in Greece, Nuoro Province in Sardinia, Italy, the Nicoya Peninsula in Costa Rica, and Loma Linda in California.

The Mediterranean diet, which is followed in a number of these regions, is primarily plant-based, includes plenty of good fats from fish, nuts and olive oil. As well as seasonal fruit and vegetables, beans, legumes, wholegrains and low to moderate alcohol consumption, typically red wine.

Exercise has a huge range of benefits as you age and those living in the Blue Zones take regular, gentle exercise as part of daily life such as walking, gardening and housework.

So, can you slow down ageing with diet?

We can certainly learn from these Blue Zone communities. What we eat is a powerful tool when it comes to our health and wellbeing. Eating too many UPFs can age your cells, skin, gut and brain, while minimally processed, whole foods help slow down the process. Eating a diet rich in these is the most powerful way to slow down the biological clock – don't forget to exercise, too.

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