In late 2025, The Lancet released a comprehensive multi-paper series examining the impact of ultra-processed foods on human health. Drawing on decades of data and hundreds of studies across different countries and cultures, this publication is one of the most complete scientific assessments on the topic to date.
Researchers from nutrition science, public health, epidemiology, medicine, and food-system policy contributed to the work. Their key message is clear: the modern rise of ultra-processed foods is not just a diet trend, it is shaping global health outcomes in a way we can no longer ignore.
These findings matter for anyone who cares about long-term wellbeing, and they matter for us at DinDins, because food should support life, not just fill a plate.
What is “ultra-processed food” anyway?
When we talk Ultra Processed Foods or "UPF"", we mean those foods that are industrially manufactured, made with a mix of extracted or modified ingredients (like added sugars, oils, refined starches, preservatives, emulsifiers, flavourings) rather than just cooking real foods.
According to the classification behind the Lancet series (the NOVA classification), foods fall roughly into four groups:
- Unprocessed or minimally processed (think whole fruits, veggies, plain meat, nuts, milk)
- Processed ingredients (butter, sugar, oil, salt)
- Processed foods (bread, cheese, tinned veggies, foods closer to what we cook at home)
- Ultra-processed foods, heavily modified foods that often contain little or none of the original whole foods.
Examples of UPFs are soft drinks, instant noodles or soups, many frozen “ready meals,” sugary cereals, packaged snacks (chips, cookies), processed meats (hot-dogs, sausages), mass-produced breads or pastries.
Key thing: UPFs are engineered to be hyper-palatable, tasty, convenient, long shelf-life, often because they combine lots of sugar, fat, salt, and additives to trigger reward pathways in our brain and encourage repeated eating.
What the new Lancet Study found, and why it matters
In the study, over 100 studies have been reviewed and the conclusion is that diets high in ultra-processed foods are linked to a broad set of negative health outcomes, across almost every major organ system.
Here are the big findings for anyone who cares about long-term food choices:
-
Higher risk of obesity / weight gain
Eating a lot of UPFs tends to add lots of extra calories, because these foods are calorie-dense, high in sugar/fat/salt, low in fiber, and easy to overconsume. -
Greater risk of chronic diseases
Diets heavy in UPFs are associated with elevated risks of heart disease, type 2 diabetes, high blood pressure, metabolic syndrome, and even some cancers. -
Gut and digestion problems
Because UPFs are often low in fiber (the stuff that feeds healthy gut bacteria) over-relying on them can hurt gut health and digestion over time. -
Overall lower nutritional quality
Even if a UPF sounds “healthy” (e.g. packaged yogurt), it may still be less nutritious than its less-processed equivalent. That’s because the processing strips away much of the natural structure and balance of whole foods. -
Wider food-system & societal effects
The rise of UPFs doesn’t just affect individual health, it’s reshaping diets worldwide, displacing traditional cooking and real-food eating, contributing to environmental harm, and being driven by corporate profit rather than genuine nutrition or wellbeing.
A few nuances (because: we’re human & real food is complicated)
- Some critics argue that “ultra-processed” is too broad a label, not all processed foods are equal. What matters may be overall dietary patterns, not just “processed vs unprocessed.”
- Not all foods in the UPF category are identical: there may be variation in quality, nutrient content, and how they affect different people.
- Changing food habits is hard: affordability, convenience, culture, time pressures all play a role. Studies note that a full shift from UPF-heavy diets will likely require systemic change in food systems, not just individual choices.
So what can you do?
More then you think, without getting to complicated there are a few things you can adopt to decrease the amount of UPF's in your daily diet.
- Cook real meals when you can: even simple dishes with whole ingredients (veggies, legumes, whole grains) beat most ready-made meals for nutrition and feel-good value.
- Read labels with a critical eye: long ingredient lists full of weird-sounding additives? That’s a red flag.
- Mix in whole foods: balance convenience with nourishing, minimally processed foods.
- Treat UPFs as occasional treats, not staples: they’re tempting, but they shouldn’t replace real meals.
- Be mindful & enjoy food, don’t rush eating: chewing, savoring, eating with intention helps digestion and satisfaction (and might counter the “eat-fast-overeat” pattern UPFs encourage).
Final Thought
The new evidence from The Lancet is a strong nudge, maybe even a warning, that what we eat matters more than sometimes we think. This aligns with respect for real food, care for body and soul, and the belief that meals should nourish beyond just filling a belly.