3 Lesser-Known Health Risks of Ultraprocessed Foods You Should Know About

Understanding the Growing Concern Over Ultraprocessed Foods

You have likely heard about the dangers of junk food for years. But the term “ultraprocessed foods” goes beyond simple chips and soda. These are industrial formulations made mostly from substances extracted from foods, like oils, sugars, and starches. They also contain additives you would not find in a home kitchen, such as artificial flavors, colors, emulsifiers, and preservatives.

Think of items like packaged cookies, sugary breakfast cereals, frozen pizzas, chicken nuggets, and instant noodle soups. These foods are designed to be cheap, convenient, and nearly irresistible. They make up a huge portion of the modern diet. In fact, for many people, ultraprocessed foods account for more than half of their daily calories.

Researchers are now digging deeper into how these foods affect the body. While the links to obesity and heart disease are well known, newer studies are finding hidden dangers that affect your muscles, bones, and even your ability to have children. Understanding these lesser-known risks can help you make smarter choices for your long-term health.

How Ultraprocessed Foods Harm Muscle Health

Most people think about fat as something that sits right under the skin. But fat can also build up inside your muscles. This is called intramuscular fat. A recent study published in Radiology, a journal of the Radiological Society of North America, found that eating a lot of ultraprocessed foods may lead to more of this hidden fat in your thigh muscles.

Lead study author Dr. Zehra Akkaya, a researcher at the University of California, San Francisco, explained in a press release that as obesity and knee osteoarthritis have become more common, people have replaced natural foods with industrially processed, artificially flavored and colored items. Her team discovered that people who ate more ultraprocessed foods had more fat in their thigh muscles, no matter how many calories they consumed.

What this means for you: Having excess fat inside your thigh muscles is not just a cosmetic issue. It can raise your risk of knee osteoarthritis. This condition causes pain, stiffness, and swelling in the knee joint. It can make it hard to walk, climb stairs, or even get out of a chair. The good news is that cutting back on ultraprocessed foods may help protect your muscle quality and reduce the burden of knee osteoarthritis over time.

What Experts Say About Muscle Health and Diet

Dietitians and sports medicine specialists often point out that muscle quality matters as much as muscle size. Healthy muscles should be lean and strong. When fat infiltrates muscle tissue, the muscle becomes weaker and less functional. This is especially concerning as you age, because maintaining strong leg muscles is key to staying mobile and preventing falls.

While exercise is important for building muscle, what you eat plays a major role in the quality of that muscle. Replacing ultraprocessed snacks with whole foods like lean proteins, vegetables, and healthy fats can help keep your muscles lean and functional.

Ultraprocessed Foods May Increase Hip Fracture Risk by 10.5%

Bone health is another area where ultraprocessed foods may cause hidden damage. A study published in March found that people who eat more ultraprocessed foods have a higher risk of hip fractures and lower bone density. The results were seen in adults of all ages, including those under 65 and those who were underweight.

The researchers looked at data from about 160,000 people in the UK Biobank. On average, participants ate around 8 servings of ultraprocessed foods each day. For every 3.7 extra servings, the risk of hip fracture went up by 10.5%.

Grace Derocha, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics, said in an earlier interview that a 10.5% increase in hip fracture risk is meaningful. She noted that hip fractures can seriously affect mobility and independence in older adults. She also pointed out that this is an observational finding, meaning it shows a link rather than proof of cause. Still, she added, it reinforces the pattern that diets high in ultraprocessed foods are tied to poorer health outcomes.

Why This Matters for Your Daily Life

Hip fractures are not just a problem for the very elderly. Bone density starts to decline in your 30s. If you eat a diet high in ultraprocessed foods during your younger years, you may be setting yourself up for weaker bones later in life. A hip fracture can lead to surgery, long recovery times, and a loss of independence. Many people who break a hip never fully regain their previous level of mobility.

Practical takeaway: Bone health is built over a lifetime. Calcium and vitamin D are important, but so is limiting foods that may interfere with bone strength. Ultraprocessed foods often contain high levels of sodium, phosphorus additives, and sugar, all of which can negatively affect bone density over time.

Ultraprocessed Foods May Lower Female Fertility by 60%

For women who are trying to conceive, diet may play a bigger role than previously thought. A recent study in Nutrition and Health found that women who ate fewer ultraprocessed foods were more likely to have higher fertility. This link held even after researchers accounted for age, weight, and lifestyle factors.

The study analyzed data from 2,582 women who took part in the National Health and Nutrition Examination Survey (NHANES). Women who reported trouble getting pregnant ate more ultraprocessed foods — about 31% of their daily calories came from these items. They also scored lower on following a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats.

Dr. Anthea Christoforou, a professor at McMaster University and senior author of the study, said in a press release that the findings suggest something more complex than calories or weight. She noted that ultraprocessed foods expose people to additives and chemicals that may affect the body in other ways. In fully adjusted models, higher intake of ultraprocessed foods was linked to about 60% lower odds of fertility.

While this is an association, not proof of cause, Christoforou said the size of the link could have important effects at the population level, especially given how common these foods are.

What This Means for Women and Couples Planning a Family

Fertility is a sensitive and deeply personal issue. Many couples spend years trying to conceive, often without a clear explanation. This study adds to a growing body of evidence that what you eat affects your reproductive health. The 60% lower odds of fertility is a striking number. Even if the link is not fully proven as cause-and-effect, it gives women a powerful reason to look at their diet.

Practical takeaway: If you are trying to get pregnant, consider swapping out ultraprocessed snacks for whole foods. Focus on the Mediterranean diet pattern, which includes plenty of fruits, vegetables, whole grains, nuts, seeds, and healthy fats like olive oil. This eating pattern has been linked to better fertility in multiple studies.

Common Health Risks of Ultraprocessed Foods

Well-known risks of ultraprocessed foods include obesity, heart disease, type 2 diabetes, and early death. A 2025 review found that these foods likely contribute to the obesity epidemic by promoting overeating. A 2025 study linked higher intake to a greater risk of prediabetes, especially in younger adults. Another study published in JACC Journals found that eating more than 9 servings per day raised the risk of major heart events by 67% compared to eating just 1 serving. Each extra daily serving adds to this risk.

These are serious conditions that affect millions of people. But the newer findings about muscle fat, hip fractures, and fertility show that the damage goes even deeper. Ultraprocessed foods may be harming your body in ways you cannot see or feel right away.

Practical Takeaways for Reducing Ultraprocessed Foods

You do not have to cut out all processed foods overnight. The goal is to reduce your intake gradually and replace those items with healthier choices. Here are some simple steps you can take:

• Read ingredient labels. If a product has a long list of ingredients you cannot pronounce, it is likely ultraprocessed. Look for items with five or fewer ingredients.
• Cook more meals at home. When you prepare food yourself, you control what goes into it. Start with simple meals like grilled chicken with vegetables or a homemade soup.
• Swap your snacks. Instead of packaged chips or cookies, try fresh fruit, nuts, yogurt, or raw vegetables with hummus.
• Drink water instead of soda. Sugary drinks are a major source of ultraprocessed ingredients. Replace them with water, sparkling water, or unsweetened tea.
• Plan ahead. Busy schedules often lead to convenience foods. Spend a little time on the weekend prepping healthy meals and snacks for the week.
• Focus on whole foods. Build your meals around vegetables, fruits, lean proteins, whole grains, and healthy fats. These foods provide the nutrients your body needs without the additives.

What Experts Generally Recommend

Most health experts agree that ultraprocessed foods should be limited, not necessarily eliminated. It is unrealistic to expect anyone to avoid them completely. But the evidence is clear that the more of these foods you eat, the higher your risk for a range of health problems.

Registered dietitians often recommend the 80/20 rule: eat whole, minimally processed foods 80% of the time, and allow for some flexibility the other 20%. This approach is sustainable and still gives you room to enjoy treats occasionally.

The key is awareness. Now that you know about the hidden risks to your muscles, bones, and fertility, you have the information you need to make better choices. Small changes add up over time. Cutting back on ultraprocessed foods today can protect your health for years to come.