Ultraprocessed foods (industrial creations made with ingredients such as hydrogenated seed oils, high-fructose corn syrup, and artificial additives) are infiltrating modern diets at an alarming rate, with serious consequences for children’s health.
Cheap, convenient, and irresistibly delicious ultra-processed foods now account for more than 60 percent of the calories in the American diet, according to a recent study.1 However, experts believe this rate could be as high as 70% in children.2 — and this comes at a huge cost to the child’s well-being.
Surprising trends in children’s diets revealed in large-scale study
Children are exposed to ultra-processed foods everywhere: school cafeterias, vending machines, and supermarket shelves. Food companies also spend billions of dollars marketing these products directly to children, instilling unhealthy eating habits from an early age.
Ultra-processed foods now account for a whopping 67% of the energy intake of American children, according to recent National Health and Nutrition Examination Survey (NHANES) findings.3 These foods are nutritionally unbalanced and contribute to numerous health problems. In a 2023 study published in the British Medical Journal, researchers said:4
“Ultra-processed foods are typically low in fiber, while adding a disproportionate amount of sugar, sodium, saturated fat, trans fat, and refined carbohydrates to your diet.”
Researchers are looking deeper into the long-term consequences of these dietary changes, and large-scale studies are uncovering surprising links between consumption of ultra-processed foods and adverse health outcomes, especially in children. In a Fox News article, nutritionist Ilana Muhlstein said, “What we eat defines how our cells and organs function, and we are seeing significant declines in our mental health and well-being.”5
After analyzing data from hundreds of thousands of participants, researchers found a link between increased consumption of ultra-processed foods and an increased risk of heart and mental health disorders. A number of large studies and meta-analyses have consistently linked high consumption of ultra-processed foods to an increased risk of obesity, type 2 diabetes, cardiovascular disease, and even certain cancers. One comprehensive review stated:
“More exposure to ultra-processed foods was associated with a higher risk of adverse health outcomes, particularly cardiometabolic, general psychiatric disorders, and mortality outcomes.”6
These findings call for urgent action to address the prevalence of ultra-processed foods in children’s diets. Evidence points to a looming public health crisis if current dietary trends remain unchecked.
Ultra-processed foods have been linked to a variety of health problems in children
Recent research has uncovered a surprising link between consumption of ultra-processed foods and health problems in children. The evidence from several large studies is clear and consistent and points to a variety of side effects.
First of all, studies show that children who eat more ultra-processed foods are much more likely to become overweight or obese. This increased risk isn’t just cosmetic; it sets the stage for numerous other health problems throughout life, such as diabetes.
Type 2 diabetes, once considered an adult disease, is now increasingly diagnosed in children and adolescents who regularly consume ultra-processed foods. These products contain processed sugars and artificial sweeteners, which can spike your blood sugar levels and cause your body to produce more insulin. Over time, this leads to insulin resistance and full-blown diabetes.
Cardiovascular health issues are another key finding in recent studies. In a study published in the journal JAMA Network, researchers found that children who consumed excessive amounts of ultra-processed foods showed early signs of heart disease risk factors, including high blood pressure and abnormal cholesterol levels. If left unchecked, these problems can lead to serious heart problems later in life.7,8
“UPF (ultra-processed foods) consumption was positively associated with fasting blood sugar levels, BMI, waist circumference, and body fat index, and inversely associated with HDL cholesterol levels. “These findings highlight the importance of promoting unprocessed or minimally processed foods and reducing UPF consumption, especially from a young age.” The researchers concluded:9
Equally concerning are the effects on mental health and cognitive function. Studies have linked high consumption of ultra-processed foods to an increased risk of sleep disorders, depression and anxiety in children. There is also growing evidence that these foods have negative effects on brain development and learning ability.10 According to the study authors:
“Examining data from two to four cross-sectional designs, we found evidence supporting a direct link between increased exposure to ultra-processed foods and increased risk of prevalence of sleep-related adverse events and anxiety outcomes.
We observed similar associations in separate assessments of prevalent common psychiatric disorder outcomes across six cross-sectional designs and incident depression outcomes across two cohorts.”11
Long-term mortality risks have also been identified, although the full effects may not be seen for decades. Studies have shown that habits formed around eating ultra-processed foods in childhood increase the risk of premature death from a variety of causes in adulthood.12
How Ultra-Processed Foods Affect Children’s Bodies
Ultra-processed foods wreak havoc on children’s bodies in a variety of ways, disrupting natural processes and setting the stage for long-term health problems. These foods are designed to please your taste buds and often ignore your body’s natural hunger and satiety signals. This causes children to eat more than they need, causing weight gain and obesity.
One of the most important impacts occurs on the gut microbiome. Ultra-processed foods lack the fiber and nutrients that beneficial gut bacteria need to thrive. Instead, they contain additives and preservatives that alter the balance of gut microbes, causing inflammation and digestive problems. This disruption to your gut health has far-reaching implications, affecting everything from immune function to mental health.
The high sugar and refined carbohydrate content of many ultra-processed foods quickly increases blood sugar levels.13 It triggers a series of hormonal responses, including insulin secretion. Over time, frequent insulin spikes cause insulin resistance, a precursor to type 2 diabetes. The body’s cells become less responsive to insulin, making it more difficult to effectively regulate blood sugar levels.
Inflammation and oxidative stress are two ways that ultra-processed foods harm children’s bodies. The artificial ingredients, unhealthy fats, and lack of antioxidants in these foods create an environment for chronic low-grade inflammation. This persistent inflammatory state damages cells and tissues throughout the child’s body, causing a wide range of health problems.14
Despite their high calorie content, ultra-processed foods often lead to nutritional deficiencies.15 They are typically deficient in essential vitamins, minerals, and other micronutrients needed by a growing body. This paradoxical situation of undernutrition while overeating presents children with a variety of health problems, from weakened immune systems to poor bone development.
Hidden harm from ultra-processed foods in our society
The growing number of children hooked on ultra-processed foods creates a looming public health crisis with serious economic and social consequences. First of all, health care systems are already burdened by diet-related diseases in children. Conditions that were once rare in adolescents now place a burden on health care facilities and increase health care costs.
Children who consume large amounts of ultra-processed foods also struggle with concentration and energy levels at school. This leads to poor academic performance and ultimately reduced productivity as adults.
Additionally, consumption of ultra-processed foods widens existing health disparities. Low-income communities often have limited access to fresh, natural foods and rely more on cheap, processed foods. Therefore, children from low-income families are at higher risk for obesity, diabetes, and other health problems.
The environmental damage caused by ultra-processed food production adds another layer to this complex problem. These products require extensive processing, packaging and transportation and contribute significantly to greenhouse gas emissions and plastic exposure and waste.
Practical Strategies to Reduce Children’s Consumption of Ultra-Processed Foods
Reducing (or eliminating) ultra-processed foods from your child’s diet requires a multifaceted approach. Start by eliminating all seed oils from your pantry that contain linoleic acid (LA). It is the most destructive ingredient in today’s modern diet, and most ultra-processed foods contain high amounts of LA.
Another effective strategy is to gradually replace ultra-processed foods with whole foods. Start by replacing one ultra-processed snack or meal each week with whole foods. For example, replace chips with cut vegetables or fresh fruit. This gradual approach helps children adapt to new tastes and textures without feeling overwhelmed.
Involving children in meal planning and preparation is another powerful skill. When children participate in choosing recipes, shopping for ingredients, and cooking meals, they develop a sense of ownership and pride in their food choices.
This involvement increases willingness to try new, healthy options and builds valuable life skills. Let your child help with simple tasks like washing vegetables or measuring ingredients first, then gradually increase their participation as they get older.
Mindful eating habits that families can share can help significantly reduce overconsumption of ultra-processed foods. We encourage eating together without distractions such as TV or phones. Teach children to eat slowly, savor each bite, and listen to their body’s hunger and fullness signals. This approach will help you build a healthy relationship with eating by avoiding mindless snacking and reducing food cravings.
Community-based initiatives such as benefiting from food assistance from local farmers, community gardens, and cooking classes for families all contribute to a culture of natural food consumption. We provide hands-on learning experiences to increase the availability of fresh produce and help families make healthier choices.
Technology also provides innovative tools to help educate children and track their eating habits. Now there’s an app that lets kids scan barcodes and learn about food ingredients in a fun and interactive way. Our digital meal planner and recipe database makes it easier to incorporate more natural foods into your daily routine. Some apps gamify healthy eating, turning nutrition into an interesting challenge for kids.
Eliminating ultra-processed foods is the first step to protecting your child’s future
The evidence is clear. Ultra-processed foods pose a serious threat to children’s health. Designed for convenience and profit, these products wreak havoc on the bodies and minds of young children, disrupting natural body processes, altering the gut microbiome, and causing nutritional deficiencies. The social implications are equally concerning. It puts a strain on our health care system and widens health disparities.
Changing your child’s food environment is essential for their long-term health. Through policy changes, education, environmental improvements and ongoing research, we can create a comprehensive framework to reduce children’s consumption of ultra-processed foods and promote healthy eating habits that can benefit children throughout their lives.16
Remember, every meal is an opportunity to nourish your child’s body and shape their future. By reducing your consumption of ultra-processed foods and eating whole, minimally processed foods, you are contributing significantly to the well-being of the next generation.
