Ultra-Processed Foods Harm Every Major Organ System, Says New Lancet Review — Here's What You Need to Know

Paula Gallagher on 11/21/2025

A major new Lancet series confirms what many health professionals have long suspected: ultra-processed foods (UPFs) are damaging nearly every major organ system in the human body.

This comprehensive global review—the most extensive of its kind—links UPFs not just to poor nutrition, but to increased risks for chronic diseases, early mortality, mental health disorders, and more.

At Village Green Apothecary, where we focus on integrative wellness, we believe it's crucial to understand how these foods impact your health—and what you can do to protect yourself and your family.

What Are Ultra-Processed Foods (UPFs)?

UPFs fall into Category 4 of the NOVA food classification system. Unlike whole or minimally processed foods (Category 1), UPFs are industrially formulated products made primarily from ingredients not used in home cooking—such as artificial additives, emulsifiers, colors, flavors, stabilizers, and preservatives.

Common Examples of UPFs:

Soft drinks and energy drinks
Protein bars and “health” shakes
Instant noodles and packaged soups
Sweetened cereals and flavored yogurts
Frozen ready meals and fast food
Commercial breads with additives
“Diet” snacks and high-protein products

These foods are engineered to be hyper-palatable, shelf-stable, addictive, and inexpensive—often at the expense of your long-term health.

Key Findings from the Lancet Review

The Lancet analysis evaluated 104 longitudinal studies involving 43 global nutrition experts. The findings are staggering:

92 out of 104 studies found a direct association between UPFs and increased risk of disease
UPFs are now linked to harm in every major organ system
Higher consumption of UPFs correlates with:
- Obesity
- Type 2 diabetes
- Cardiovascular disease
- Digestive disorders
- Depression and anxiety
- Cancer
- All-cause mortality

💡 In some populations, particularly children and low-income communities, UPFs make up more than 80% of total daily caloric intake.

Perhaps most concerning:

“Humans are not biologically adapted to consume them.” — The Lancet

Who’s to Blame for the UPF Epidemic?

This is not about individual failure or lack of willpower.

The Lancet authors point to powerful food corporations whose profit models rely on:

Ultra-cheap, low-quality ingredients
Additive-based flavor enhancement
Aggressive marketing (especially to children)
Lobbying against public health regulations
Funding biased research to confuse consumers

This mirrors the tobacco industry playbook, which delayed meaningful regulation for decades.

What You Can Do to Protect Your Health (Without Perfection)

You don't need a perfect diet—just a more informed, empowered one. Here are realistic, science-backed strategies:

1. Focus on Whole, Minimally Processed Foods (NOVA 1)

Fresh fruits and vegetables
Whole grains (quinoa, brown rice, oats)
Legumes (beans, lentils)
Eggs, fish, and lean meats
Plain yogurt
Nuts, seeds, and olive oil

2. Choose Processed, Not Ultra-Processed (NOVA 3)

Frozen vegetables
Canned beans
Whole-grain breads with <5 ingredients
Nut butters with 1–2 ingredients
Cheese
Plain rolled oats

3. Learn to Spot Ultra-Processed Ingredients

Even “healthy” brands may use:

Artificial sweeteners (sucralose, aspartame)
Flavor enhancers
Emulsifiers (polysorbate 80, carrageenan)
Protein isolates
Maltodextrin
Xanthan gum, guar gum
Food dyes
Hydrogenated oils

4. Fill Nutrient Gaps with Supportive Supplements

At Village Green Apothecary, we offer curated nutritional solutions to support your health when food quality falls short:

Multivitamins for micronutrient balance
Fiber supplements for digestion and gut health
Probiotics to support a healthy microbiome
Whole-food nutrition powders for clean convenience
Omega-3s to reduce inflammation and support brain health

5. Cook Simply (Not Perfectly)

You don’t need gourmet meals to make a big impact. Try:

Veggie stir-fries
Simple soups
Sheet-pan dinners
Omelets with fresh vegetables

6. Advocate for Food Policy Changes

The Lancet authors recommend:

Removing UPFs from schools and hospitals
Requiring front-of-package labels for additives
Limiting marketing to children
Reducing shelf space for UPFs in stores

Your voice matters in shaping a healthier food future.

Let’s Focus on Progress, Not Perfection

UPFs are everywhere—and it’s no surprise people rely on them. They're cheap, convenient, and heavily marketed.

The goal isn’t 100% elimination.

Instead, it’s about reducing reliance on ultra-processed foods, understanding how they affect your health, and making small, sustainable changes that support your body and mind.

A Turning Point for Nutrition and Public Health

This landmark Lancet review confirms what functional and integrative medicine practitioners have long known:
Our bodies thrive on real food—not lab-engineered products.

At Village Green Apothecary, we’re here to help you:

Understand nutrition science clearly
Find sustainable wellness habits
Use supplements that complement (not replace) real food
Take action toward a healthier food system

Take Back Control From Ultra-Processed Foods — We’re Here to Help

→ Book a personalized consultation with one of our expert nutritionists or integrative health specialists. We’ll help you create a real-food-based wellness plan that works for your lifestyle.

FAQ: Ultra-Processed Foods & Health

What are ultra-processed foods?

UPFs are industrially produced foods with little or no whole food content. They contain artificial flavors, emulsifiers, and preservatives.

Are all processed foods bad?

No. Minimally and moderately processed foods (like canned beans or frozen veggies) can be part of a healthy diet. The problem lies in ultra-processing and additives.

Can you eat some UPFs and still be healthy?

Yes. The goal isn’t perfection—it’s to reduce your intake and prioritize real, nutrient-rich foods.

How can I tell if a product is ultra-processed?

Check for long ingredient lists with additives, artificial sweeteners, colorings, emulsifiers, or protein isolates.

Do supplements help if I eat some UPFs?

Yes. Quality supplements can help fill nutrient gaps, support gut health, and reduce inflammation, especially when diet quality is low.

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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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