Ultra-Processed Foods Are Increasing Cancer Risk. Experts Explain The Link
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Ultra-processed foods may increase cancer risk 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 concerning link between UPFs and cancer risk.
When we walk into a grocery store or shopping mall, we are surrounded by an abundance of convenience foods, packaged, pre-cooked, and ultra-processed options (UPFs). But are they really as harmless as they seem? Recent studies suggest that increased consumption of these foods may be linked to a higher risk of several types of cancer.
Dr Nikhil Himthani, MOC Cancer Care & 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 several levels of processing. They are typically loaded with preservatives, emulsifiers, sweeteners, and artificial colours. Common examples include packaged snacks, sugary drinks, instant noodles, processed meats, and ready-to-eat meals.
The Evidence Link
Studies published in high-impact journals indicate a concerning link between UPFs 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% higher risk of cancer. Another large-scale study involving over 100,000 participants has also linked higher consumption of UPFs to an increased risk of breast cancer.
How Do They Increase Cancer Risk?
Several factors may explain how ultra-processed foods contribute to cancer risk:
Chemical Preservatives: Many UPFs contain chemicals such as sodium nitrites, commonly found in processed meats like sausages and bacon. These can convert into nitrosamines, compounds known to increase cancer risk.
Packaging Contaminants: Chemicals such as Bisphenol A (BPA) and PFAS, often referred to as “forever chemicals,” are used in plastic packaging and can linings. These substances can leach into food and disrupt hormonal balance, potentially promoting cancer development.
Nutritional Imbalance: UPFs are typically low in fibre 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 may contribute to chronic inflammation in the gut, creating an environment that may support cancer growth.
Not All Packaged Food Is Equal
It is important to distinguish between processed and ultra-processed foods. Items 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 ingredient lists with unfamiliar additives and should be consumed in moderation.
Taking Action
You don’t need to eliminate packaged foods entirely, but making mindful choices can reduce risk:
Read labels: Choose products with fewer additives and lower salt and sugar content.
Cook at home: Use whole, fresh ingredients whenever possible.
Avoid heating plastic: Do not heat food in plastic containers to prevent chemical leaching.
Opt for fresh: Prioritise fruits, vegetables, and fresh proteins over processed options.
While genetics and lifestyle both play a role in cancer development, dietary choices are a key factor that can be modified. Reducing reliance on ultra-processed foods and moving towards whole, nutrient-rich options is a meaningful step toward better long-term health.
March 23, 2026, 18:46 IST
