A major scientific milestone - the largest review ever conducted on ultra-processed foods (UPFs) - and the findings are alarming.

Researchers analysed 204 meta-analyses, covering nearly 10 million people, and concluded that UPFs significantly increase the risk of:

• Obesity

• Type 2 diabetes

• Heart disease

• Stroke

• Several cancers

• Gut disorders

• Depression and anxiety

• Earlier death

This isn’t sensationalism. This is global, multi-continent, peer-reviewed scientific evidence.

The study, published in The BMJ (2024), confirms that UPFs don’t just impact one part of the body — they disrupt brain health, gut integrity, metabolic function, hormonal balance, and the body’s ability to regulate hunger and detoxify.

What are ultra-processed foods (UPFs)?

UPFs include:

• Soft drinks, energy drinks

• Fast food

• Packaged snacks

• Sugary cereals

• Ready meals

• Protein bars with additives

• Instant noodles

• Anything made with emulsifiers, preservatives, colourings, stabilisers, or synthetic flavours

If it is made in a factory, designed for hyper-palatability, and contains ingredients you wouldn’t cook with at home — it’s ultra-processed.

UPFs are engineered to:

• Override natural hunger cues

• Keep you eating more

• Create blood sugar instability

• Inflame the gut lining

• Alter brain chemistry

• Disrupt metabolic pathways

As Dr Hyman says: This is biological disruption at the deepest level.

The science: What the research shows

Here are the most significant findings from the world’s largest UPF review:

1️⃣ Increased Disease Risk

Across 45+ diseases, UPFs were consistently associated with higher risk.

• 50% higher risk of cardiovascular disease

• 53% higher risk of anxiety and poor mental health

• 48% higher risk of early death

• 40% higher risk of type 2 diabetes

Source: Lane et al., BMJ 2024 (umbrella review of 204 meta-analyses)

2️⃣ Gut Inflammation & Microbiome Damage

UPFs contain emulsifiers and additives that disrupt gut bacteria, destroy mucus layers, and increase intestinal permeability ("leaky gut").

Key Study: Chassaing et al., Nature Reviews Gastroenterology & Hepatology (2023) — emulsifiers shown to increase gut inflammation.

3️⃣ Hormonal & Appetite Dysregulation

UPFs bypass natural satiety mechanisms and stimulate reward pathways.

Key Study: Hall et al., Cell Metabolism (2019) — eating a UPF diet caused participants to consume 500 more calories per day, even when meals were matched for macros.

4️⃣ Brain Inflammation & Mental Health Impacts

High UPF intake is associated with anxiety, depression, and cognitive decline.

Key Study: Coelho et al., Nutrients (2022) — UPF consumption linked to worsened mental health in adults.

5️⃣ Increased Cancer Risk

Numerous studies link UPFs to breast cancer, colorectal cancer, and overall cancer mortality.

Key Study: Fiolet et al., BMJ (2018).

Why women 35+ are especially vulnerable

Hormone shifts, menopause, stress, and inflammation make UPF exposure even more damaging.

UPFs can:

• Increase cortisol

• Worsen hot flashes and sleep disruption

• Raise inflammation linked to metabolic syndrome

• Slow metabolism

• Trigger gut symptoms like bloating and IBS

• Reduce bone density through inflammatory pathways

This is why whole-food nutrition is non-negotiable for long-term female health.

So what can we do? The solution is simple: Whole foods.

The research is clear:

Every step away from ultra-processed foods is a step toward better health, energy, gut strength, and long-term resilience.

And this is exactly what Zing Wellbeing was built for.

How Zing Wellbeing helps women break free from UPFs

At Zing Wellbeing, we’ve always believed food is medicine — and the science continues to prove it.

💚 1,500+ Whole-Food Recipes

Every recipe in the Zing Wellbeing app is built around:

• Real ingredients

• Whole foods

• Fibre-rich vegetables

• Lean proteins

• Anti-inflammatory fats

• Gut-nourishing nutrients

No additives. No preservatives. No UPF shortcuts.

💚 Designed for Real Women

Our recipes support:

• Menopause health

• Gut repair

• Weight loss without restriction

• Hormone balance

• Energy, mood, and mental clarity

• Metabolic resilience

💚 Meal Plans That Make It Easy

From 7-day plans to 6-week transformations, Zing Wellbeing helps women:

• Remove UPFs

• Rebuild routine

• Eat simply

• Feel in control

• Improve digestion

• Reduce cravings and bloating

How to reduce ultra-processed foods today

Here are practical steps backed by science:

1️⃣ Remove the biggest offenders

Start with:

• Soft drinks

• Energy drinks

• Packaged snacks

• Fast food

• Instant meals

2️⃣ Eat more whole foods

Your plate should prioritise:

• Vegetables & fruits

• Nuts and seeds

• Beans and legumes

• Clean proteins

• Healthy fats

3️⃣ Cook more at home

Even 1–2 extra home-cooked meals a week reduces disease risk.

4️⃣ Read labels carefully

If you don’t recognise an ingredient, your body won’t either.

The takeaway: Your body is trying to heal - you just need to give it real food

Every real-food choice you make is a step away from inflammation and a step toward strength, clarity, hormonal balance, and longevity.

This could truly be the most important nutrition shift of our lifetime.

And Zing Wellbeing makes it achievable, delicious, and simple.

Want to start eating whole foods without stress?

👉 Explore over 1,500 whole-food recipes inside the Zing Wellbeing app
👉 Follow structured meal plans designed for women
👉 Feel the difference from Day 1

Join the app and program here