Highly Processed Foods: An Underestimated Risk to Your Health

Ultra-processedfoods (UPFs) —which include ready-to-eat meals, snacks, soft drinks, and highly processed breakfast cereals—have become a fixture in our daily lives over the past few decades. They are convenient, readily available, and often particularly tasty, not least due to the deliberate use of sugar, salt, fats, and additives.

But this convenience comes at a price: Numerous scientific studies show that regular consumption of highly processed foods is associated with significant health risks.

The problem lies not only in the high calorie content or a lack of vitamins and minerals. Industrial processing, chemical additives, and certain packaging materials can negatively impact metabolic processes, gut health, and the cardiovascular system. People with high UPF consumption have an increased risk of type 2 diabetes, cardiovascular disease, certain types of cancer, and higher overall mortality. Mental health issues and metabolic disorders are also increasingly linked to the regular consumption of highly processed foods.

Against this backdrop, it becomes clear that highly processed foods are not just an individual dietary issue, but a health issue of societal importance. By taking a conscious approach to nutrition, people can reduce risks, promote heart health, and prevent the development of chronic diseases.

Practical tips for healthy eating in everyday life

1. Raise awareness

• Think about your daily eating habits: How often do you reach for processed foods or snacks?
• A quick look at the ingredient list can help: many additives, emulsifiers, sweeteners, and flavorings are typical indicators of ultra-processed foods (UPFs).

2. Replace gradually

• Even small changes can have a big impact.
• Replace specific highly processed foods with fresh, homemade alternatives.

Examples:

• Instead of instant soup → fresh vegetables with broth
• Instead of candy → nuts, fruit, or dark chocolate
• Instead of store-bought pizza → a whole-grain pizza you make yourself

3. Promoting cooking and food culture

• Prepare larger portions and use them over several days—this saves time and reduces the temptation to reach for ready-made meals.
• Choose foods that are as unprocessed as possible, such as vegetables, fruits, legumes, and whole grains.
• Mindful eating (chewing slowly, being aware of when you’re full) helps prevent overeating—a common problem with UPFs.

4. NADH and UPFs

As a general rule, eating fewer highly processed foods reduces the strain on the metabolism and supports the body’s natural processes, such ascellular energy production. A balanced diet with fresh, nutrient-rich foods supports the function of mitochondria—the “powerhouses” of our cells. NADH also plays a role in this context: a naturally occurring cofactor that is essential for energy production in cells.

While highly processed foods provide readily available energy, they often lack essential micronutrients and can impair the efficient functioning of these metabolic processes due to sharp fluctuations in blood sugar levels and inflammatory responses. Natural, minimally processed foods, on the other hand, support a steady energy supply, recovery, and mental performance.

Conclusion

Every small change counts. Eating fewer highly processed foods means better health, more energy, and greater control over your diet. They promote heart health, lower the risk of diabetes, and support fundamental cellular processes such as mitochondrial energy production. This creates a lasting connection between healthy eating, well-being, and quality of life—both in daily life and in the long term.

Sources

1. The Lancet – Ultra-processed foods and health risks
   Monteiro, C. A., et al. (2024). Ultra-processed foods and health outcomes: a global perspective.
   
   
2. ScienceDaily – Ultra-processed foods increase the risk of type 2 diabetes
   
   
3. The Guardian – Health Effects of Ultra-Processed Foods
   
   
4. Food Navigator – Implications of the Lancet study
   
   
5. International Agency for Research on Cancer (IARC) - Ultra-processed foods are associated with an increased risk of cancer and cardiometabolic multimorbidity