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 

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Back to Everything About Nutrition, Exercise, and NADH

FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.