A new study covered by the New York Times raised a serious question. Are ultra processed foods increasing cancer risk in women under 50? The study suggests yes. Cancer in younger adults is rising, and this could be one reason why.
This affects your daily life more than you might think. Many common foods on grocery shelves fall into this category.
Here is what ultra processed food really is, what this research found, and what I see as a dietitian working with real people every day.
What are ultra processed foods?
Ultra processed foods are factory made. They often contain added flavors, colors, sweeteners, and preservatives. They are designed to taste good, last long, and be easy to eat.
Common examples include:
- Soda and energy drinks
- Sugary cereals
- Chips, crackers, and snack cakes
- Frozen dinners and instant noodles
- Flavored yogurts and protein bars
An easy way to think about ultra processed foods is if you can’t make it in your kitchen, it’s probably an ultra processed food.
These foods are not the same as whole or lightly processed foods like oats, plain yogurt, eggs, frozen vegetables, beans, or whole grain bread. Ultra processed foods lose key nutrients and often add extra sugar, fat, and additives.
What the study found
In a new study in JAMA, researchers followed thousands of women under age 50. They tracked how often they ate ultra processed foods and looked for early warning signs of colorectal cancer.
The women who ate more ultra processed foods had a higher risk of:
- Polyp growth in the colon, which can turn into cancer
- Increased inflammation in the body
- Gut health changes that may harm the colon
Eating more whole foods like fruits, vegetables, lean protein, and whole grains lowered the risk.
Why this matters
Colorectal cancer was once rare in younger adults. Now it is showing up more often in people in their 30s and 40s. Lifestyle plays a role. Diet, weight, and gut health matter.
Ultra processed foods are easy to overeat. They give you calories but not much else. Lacking fiber, vitamins, minerals, they may harm gut bacteria, increase inflammation, and set up the environment for cancer to grow.
This is an alarm bell I have been ringing
Last year I wrote about this same issue. There is an alarming trend of increased rates of colon cancer, specifically affecting people under the age of 50 years old. Article: The poop talk you didn’t know you needed.
Colorectal cancer is now the #1 deadliest form of cancer for men ages 20-49 years old and the #3 deadliest cancer for women ages 20-49 years, according to the NIH National Cancer Institute.
My take
Higher ultra processed intake pushes out nutrient-rich foods. That means fewer sources of fiber, vitamins, minerals, and protective compounds.
We live in what is considered an obesogenic environment. Which means it is easier to find hyperpalatable (super tasty) food options that are high in calories and low in overall nutritional value. Over time your diet becomes calorie dense and nutrient poor, which could set the stage for earlier colorectal changes.
You protect yourself when your daily diet includes whole, nutrient-dense foods like, lean protein, whole grains, fruits, vegetables, beans, low-fat dairy, and nuts or seeds.
Final thought
Your food should support your health, not work against it. Eating mostly whole foods, keeping protein strong, using fruits and vegetables daily, and choosing whole grains helps lower risk and build long term health.
Awareness leads to better choices. Better choices lead to better health.
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Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.