Ultra-Processed Foods and Inflammation: Research Review

I recently reviewed a study published in The European Journal of Nutrition (February 2025) titled "Association between ultra-processed food consumption and inflammation: insights from the STANISLAS cohort." This study took a deep dive into how ultra-processed foods (UPFs) might be influencing inflammation in our bodies. Since inflammation plays a massive role in long-term health issues like heart disease, diabetes, and autoimmune conditions, this research matters.

But what does all of this mean for you? Let's break it down.

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What Are Ultra-Processed Foods (UPFs)?

Ultra-processed foods are not just your average processed foods (like rolled oats, canned tuna and frozen vegetables)—think of them as food-like substances (i.e., Frankenfoods) rather than Real food. These are heavily modified through industrial processing and often contain ingredients that you wouldn't find in your home kitchen.

Some common examples include:

• Sugary cereals
• Packaged snacks (chips, crackers, candy bars)
• Soda and artificially sweetened beverages
• Fast food and frozen meals
• Processed meats (hot dogs, chicken nuggets)
• Whole-grain breads in main, non-frozen aisles

These foods are usually loaded with preservatives, artificial colors, emulsifiers, and sweeteners to make them last longer and taste irresistible. But here's the problem: while they may be convenient and tasty, research suggests they come with a serious downside—chronic inflammation.

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What is Inflammation?

Inflammation is your body's natural defense system. It's like an emergency response team that kicks in when you get injured or infected. Short-term (or acute) inflammation helps your body heal—think of the redness and swelling when you cut yourself. But when inflammation sticks around for too long (chronic inflammation), it can start causing damage instead of healing.

Chronic inflammation has been linked to:

• Heart disease (inflammation damages blood vessels)
• Type 2 diabetes (insulin resistance is fueled by inflammation)
• Obesity (fat cells release inflammatory compounds)
• Autoimmune diseases (like rheumatoid arthritis and lupus)
• Certain cancers (long-term inflammation can contribute to abnormal cell growth)

This is why scientists are working hard to figure out what's driving chronic inflammation—and ultra-processed foods are known cause.

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The Study: What Did Researchers Find?

The study examined 1,594 adults from the STANISLAS cohort and analyzed how much UPF they ate. They used the NOVA classification system to determine UPF intake and then measured 78 different proteins related to inflammation in the blood. The NOVA classification is a widely accepted method that categorizes foods based on their degree of processing, from unprocessed whole foods (Group 1) to ultra-processed products (Group 4).

Here's what they found:

• On average, UPFs made up 28% of total daily calories (that's more than a quarter of what people eat!).
• People eating more UPFs had significant changes in 15 inflammatory proteins before adjusting for other factors.
• After adjustments, the standout result was lower levels of Fibroblast Growth Factor 19 (FGF-19).

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What's the Deal with FGF-19?

FGF-19 is a protein that helps regulate metabolism, bile acid production, and gut health. Lower levels of this protein could mean a greater risk of metabolic issues like insulin resistance, poor digestion, and weight gain.

While this study didn't prove that UPFs cause inflammation (no single study does), it strongly adds to other evidence suggesting a connection. Other research has already shown that UPFs can:

• Disrupt gut bacteria, leading to an inflammatory response.
• Increase the risk of obesity, which is tied to chronic inflammation.
• Be low in anti-inflammatory nutrients like fiber, omega-3s, and polyphenols (which whole foods contain in abundance).

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What's This Mean for Us?

If you want to keep inflammation in check, one of the best things you can do is cut back on ultra-processed foods and focus on whole, minimally processed foods. This doesn't mean you can never have a tasty UPF—but the more you can replace UPF with real, whole foods, the better your body will feel.

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Final Thoughts

This study adds to the growing body of evidence that ultra-processed foods aren't just empty calories—they're actively messing with our body's inflammatory responses. While more research is needed to confirm all the details, we absolutely should NOT wait around until it does confirm, and one thing is clear:

A diet built around whole, unprocessed foods is one of the best ways to fight chronic inflammation and protect your long-term health.

So next time you're in the grocery store, ask yourself: Am I buying real food, or a food-like substance, a Frankenfood? Your future self will thank you!