If you’re looking for another reason to ditch ultra processed foods, a new study might give you that extra push. These highly processed items think sodas, chips, chicken nuggets, and packaged soups may not just harm your heart or waistline but could also increase your risk of lung cancer.
Ultraprocessed foods contain ingredients rarely found in home kitchens and lots of additives meant to make them taste better or last longer. Preservatives, artificial colors, emulsifiers, and added sugars and salts are some of the common culprits. According to the Food and Agriculture Organization of the United Nations, these components help create that “final product” appeal but might come at a cost.
Researchers analysing data from over 100,000 people found that those who regularly ate the most ultra processed foods were 41% more likely to be diagnosed with lung cancer than those who ate the least. This was true even after considering well-known risk factors like smoking. The study, published in the journal Thorax, showed that on average, people consumed nearly three servings of these foods daily with lunch meats and various soft drinks topping the list.
The study authors pointed out that industrial processing changes how nutrients are absorbed and can generate harmful substances. One example is acrolein, a chemical linked to lung toxicity, which can come from burning tobacco or cooking fats at high heat. Packaging materials might also play a role.
While this research shows a strong connection, it doesn’t prove ultra processed foods cause lung cancer outright instead, it suggests a link worth further study, noted Dr. David Katz, a preventive medicine expert not involved in the study.
More Than Just Smoking: Lung Cancer’s Hidden Causes
Lung cancer is a common disease globally, with around 2.4 million new cases reported in 2022 according to the World Health Organization. Smoking is the biggest risk factor, but non-smokers also develop lung cancer, hinting at other causes.
The researchers accounted for smoking status, but some experts warn that without tracking details like how much or how long people smoked, there could still be some uncertainty. Interestingly, the link between ultraprocessed foods and lung cancer was even stronger among people who never smoked, making this finding especially eye-opening.
Why Diet Quality Matters for Your Lungs
Research on ultra processed foods and lung cancer is limited, but there’s plenty of evidence showing diet quality impacts overall health and longevity. Ultra processed foods often mean more saturated fats, chemicals, salt, sugar, and empty calories all of which can fuel inflammation and weaken your immune system, offering cancer cells a better chance to thrive.
These foods are also typically low in omega-3 fatty acids healthy fats essential for the body that are removed during heavy processing to extend shelf life.
Additives, carcinogens formed during manufacturing, and chemicals leaching from packaging might also contribute, though more research is needed to fully understand these effects.
Ditch the Junk: Choose Real Food for Lung Health
This study adds lung cancer risk to the growing list of reasons to steer clear of ultraprocessed foods. Experts recommend focusing on whole, minimally processed foods like vegetables, fruits, whole grains, nuts, and legumes.
Dr. Fang Fang Zhang from Tufts University suggests starting by avoiding products with long ingredient lists full of unfamiliar names often a sign of additives and preservatives. Cooking at home with real ingredients whenever you can is another smart move.
Rather than just cutting out bad foods, try adding more natural foods gradually. It might take some time for your taste buds to adapt, but soon you’ll likely find these wholesome choices more satisfying and easier to stick with.
Making these changes step-by-step can lead to better overall health and maybe even reduce your risk of lung cancer.
