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Ultra-processed foods can increase the risk of cancer due to additives, preservatives, and poor nutrition. Here's what experts say and how to reduce your risk.
Studies published in high-impact journals indicate a worrying link between UPF and cancer risk.
When we walk into a grocery store or shopping center, we are surrounded by a plethora of prepared foods, packaged, pre-cooked and ultra-processed (UPF) options. But are they really as harmless as they seem? Recent studies suggest that higher consumption of these foods may be linked to an increased risk of several types of cancer.
Dr Nikhil Himthani, MOC Cancer Care and Research Centre, Lajpat Nagar, New Delhi, shares what you need to know:
What are ultra-processed foods?
Ultra-processed foods are products made from multiple ingredients that undergo various levels of processing. They are typically loaded with preservatives, emulsifiers, sweeteners, and artificial colors. Common examples include packaged snacks, sugary drinks, instant noodles, processed meats, and ready-to-eat foods.
The link of evidence
Studies published in high-impact journals indicate a worrying link between UPF and cancer risk. Research suggests that a 10% increase in the proportion of ultra-processed foods in the diet may be associated with a 12% increased risk of cancer. Another large-scale study involving more than 100,000 participants has also linked higher UPF consumption to an increased risk of breast cancer.
How do they increase the risk of cancer?
Several factors may explain how ultra-processed foods contribute to cancer risk:
Chemical preservatives: Many UPFs contain chemicals like sodium nitrites, which are commonly found in processed meats like sausages and bacon. These can be converted to nitrosamines, compounds known to increase the risk of cancer.
Packaging contaminants: Chemicals such as bisphenol A (BPA) and PFAS, often called “permanent chemicals,” are used in plastic packaging and can linings. These substances can leach into foods and disrupt hormonal balance, which could promote the development of cancer.
Nutritional imbalance: UPFs are typically low in fiber and essential nutrients, but high in calories, sugar, and unhealthy fats. Regular consumption can lead to obesity, a known risk factor for at least 13 types of cancer.
Additives: Certain emulsifiers can contribute to chronic inflammation in the intestine, creating an environment that can support cancer growth.
Not all packaged foods are created equal
It is important to distinguish between processed and ultra-processed foods. Products like canned beans or freshly baked bread undergo minimal processing and can be part of a healthy diet. In contrast, ultra-processed foods often contain long lists of ingredients with unknown additives and should be consumed in moderation.
Take action
You don't need to completely eliminate packaged foods, but making conscious choices can reduce your risk:
Read tags: Choose products with fewer additives and lower salt and sugar content.
cook at home: Use whole, fresh ingredients whenever possible.
Avoid heating the plastic: Do not heat food in plastic containers to avoid chemical leaching.
Opt for fresh: Prioritize fresh fruits, vegetables, and proteins over processed options.
While both genetics and lifestyle play a role in cancer development, dietary choices are a key factor that can be modified. Reducing reliance on ultra-processed foods and moving toward whole, nutrient-dense options is a significant step toward better long-term health.
March 23, 2026, 18:46 IST
