Most of us know that junk food isn’t great for our health. But growing scientific evidence suggests that ultra-processed foods (UPFs) may be doing more harm than we realise, especially to our hearts.
A recent study led by researchers at Deakin University’s Food & Mood Centre, part of the Institute for Mental and Physical Health and Clinical Translation, explored the connection between UPFs and Australians’ cardiovascular health.
“To our knowledge, this is the first study to investigate whether eating UPFs is linked to heart related deaths in the Australian population,” Research Fellow Dr Sarah Gauci said.
UPFs are foods that have undergone heavy industrial processing and often contain added sugars, unhealthy fats, preservatives and artificial ingredients. They’re designed to be convenient and tasty, but not necessarily nutritious. Common examples include sugary soft drinks, packaged snacks like chips and biscuits, instant noodles and processed meats like sausages and deli slices.
These foods are typically low in beneficial nutrients and stripped of natural compounds that support health.
The research team analysed data from nearly 40,000 Australian adults over 25 years, taking into account factors like age, sociodemographic, lifestyle and existing health conditions.
“We found that people eating and drinking higher amounts of UPFs had a 19% higher risk of dying from cardiovascular disease compared to those who ate less.
“Importantly, this increased risk remained even after adjusting for overall diet quality and specific nutrients like sugar, sodium and saturated fat. This suggests that the problem isn’t just the ingredients in these foods, but how they’re made.
“We know that UPFs lack important nutrients and bioactive compounds – like polyphenols, usually found in fruits, vegetables, tea, coffee and dark chocolate. This compound specifically helps reduce inflammation and protect your heart,” Dr Gauci said.
Beyond poor nutrition, UPFs may disrupt blood sugar and insulin regulation, interfere with hunger and fullness signals and negatively affect gut health.
Additives like emulsifiers and artificial sweeteners may alter the gut microbiome, the bacteria in our digestive system, leading to inflammation and increased risk of heart disease.
“Our findings demonstrate that UPFs may be contributing to the growing burden of cardiovascular disease in Australia.
“We hope this research will help shape health policies and dietary advice that support Australians in reducing how often they eat UPFs, but more importantly, to have access to affordable, whole foods that promote heart health,” Dr Gauci said.
The Food & Mood Centre is committed to understanding how your diet can significantly impact your mental health. Their diverse team of experts is dedicated to uncovering which dietary factors influence brain function and overall wellbeing. They aim to translate their groundbreaking research into practical solutions that can improve mental health for everyone.
Find out more about the Food & Mood Centre: https://foodandmoodcentre.com.au/
This article was originally published in the Geelong Advertiser’s Breakthrough column on Friday 17 October, 2025.
