A groundbreaking new study tracking over 540,000 adults for nearly 30 years has ignited alarm across the global health community, revealing a significant link between diets high in ultra-processed foods (UPFs) and an increased risk of early death. Published in July 2025 and widely cited by international health experts, the research found that participants consuming the most ultra-processed foods had about a 10% higher risk of dying early, compared to those with the lowest consumption levels. With ultra-processed foods now a staple in many Thai diets, these findings carry urgent implications for national health and daily food choices.
For decades, ultra-processed foods – a category including packaged snacks, sweetened beverages, instant noodles, and processed meats – have steadily become a larger part of Thailand’s food landscape. Their convenience, appealing tastes, and often low price make them difficult to avoid in urban areas and even rural markets. However, this massive study, which followed American adults aged 50 to 71 since the mid-1990s, sends a clear message: the cumulative impact of ultra-processed food consumption may be taking a toll on life expectancy and chronic disease risks (womenshealthmag.com).
According to the published results, nearly half of the study participants tracked have since died, giving researchers a powerful set of data to examine long-term effects of dietary habits. Those with the highest UPF intake were not only more likely to die earlier but also demonstrated greater risks for developing type 2 diabetes, heart disease, and colorectal cancer. Breaking down the numbers, processed meats (such as ham, sausages, and deli meats) were linked with an 11% increased risk of diabetes and a 7% increase in colorectal cancer. Sugary drinks were associated with an 8% higher diabetes risk and a 2% rise in heart disease.
So, what exactly counts as an “ultra-processed food”? The answer lies in the NOVA classification, a system endorsed by health organizations and used in this major study. NOVA breaks foods into four groups: unprocessed and minimally processed foods (like fresh fruits and vegetables), processed culinary ingredients (such as oils and flours), processed foods (like canned fish and cheeses), and ultra-processed foods. The last group includes products that have gone through several industrial processes and typically contain added sugars, fats, salt, preservatives, artificial flavors, and colors. Common examples among Thai consumers are packaged snack foods, instant noodles, sweetened yogurts, soft drinks, and ready-to-eat frozen meals (WHO: Processed foods and NOVA).
Why do these foods amplify health risks so dramatically? Nutritional experts point to several culprits within UPFs: high levels of added sugars, saturated fats, and sodium all contribute to elevated blood pressure, harmful cholesterol, and inflammation – key drivers for non-communicable diseases. Thai registered dietitians, echoing opinions from the American study’s authors, note that the nutritional void of UPFs is just as worrying as their unhealthy ingredients. Because they’re filling yet lack fiber, vitamins, and minerals, a diet based heavily on UPFs often “displaces” healthier options, causing nutrient deficiencies among regular consumers.
Keri Gans, a US-based registered dietitian nutritionist, explained in the original report that “diets rich in ultra-processed foods may cause inflammation in the body, which over time may increase the risk of heart disease, type 2 diabetes, cancer, and other serious health issues that can reduce your lifespan.” The same expert emphasized that the risk is not just from the negative direct impacts of such foods, but also from what is missing: “If someone is eating a lot of ultra-processed foods that don’t offer much in the way of important vitamins and minerals and over-consuming sugar, preservatives, and empty calories, it can set someone up for adverse health issues” (Women’s Health Magazine).
Critically, the findings are not unique to America. Recent research in Asia and Europe echoes the link between high-UPF diets and poorer health outcomes, including obesity, diabetes, and shorter life expectancy. Thai health authorities have long warned of rising hypertension, diabetes, and stroke rates, fueled by diets increasingly reliant on convenience foods and reduced physical activity (World Health Organization Thailand).
The results come as Thailand faces its own dietary crossroads. Busy urban lifestyles in Bangkok, Chiang Mai, and other growing cities have popularized everything from sugary milk teas and ready-to-serve meals to Western-style fast foods, all high in ultra-processed ingredients. According to the Ministry of Public Health’s most recent survey on food patterns, the average Thai now consumes more processed and packaged foods than ever before – a trend that health officials worry could set the stage for a public health crisis in coming decades (National Health Examination Survey, Thailand).
There’s a deep cultural context to consider as well. Traditionally, Thai cuisine is rich in vegetables, fresh herbs, fish, and a wide variety of minimally processed ingredients. Yet, the influence of convenience-focused habits means that many Thais, especially younger generations, are swapping home-cooked meals for packaged snacks, instant noodles, and sugary drinks – precisely the foods implicated by the recent study.
What can be done? Health experts stress that cutting all ultra-processed foods out of your diet is unrealistic, especially given their ubiquity on store shelves and in food courts. However, the emphasis is on incremental change. A Bangkok-based nutrition policy official suggests that “focusing your plate on whole foods, such as fruits, vegetables, legumes, and whole grains, naturally leaves less room for ultra-processed options.” She advises practical steps for Thai households: making ingredients lists a habit when shopping, being wary of products with long lists of additives and refined sugars, and planning meals around local, in-season produce. “You don’t have to prohibit yourself from the occasional processed snack, but mindfulness and variety are key,” says a hospital-based dietitian specializing in non-communicable disease prevention.
Looking forward, if this research translates into national guidelines and campaigns, Thais can expect to see more public health messaging encouraging the return to traditional diets, alongside clearer food labeling and possibly taxes or restrictions on the most harmful processed products. Other countries, notably Chile and Mexico, have introduced front-of-package warning labels on high-sugar and high-sodium foods, with early signs of success in changing public purchasing habits (BMJ: Impact of Chile’s Law of Food Labeling and Advertising).
In Thailand, awareness of the dangers of ultra-processed foods is growing, but so too is the convenience and appeal of modern packaged snacks, sweet drinks, and ready-made meals. The challenge for individuals and policymakers alike is striking a balance – preserving the cultural value of home-cooked and locally sourced food, while recognizing the global pressures of convenience and urbanization.
For families and individuals, the recommendation is clear: every small shift away from ultra-processed foods towards more natural, home-prepared ingredients can have measurable benefits for long-term health. Consider preparing more meals at home using fresh market ingredients, moderating intake of convenience snacks, and adopting the traditional wisdom of Thai cuisine, which favors balance, variety, and seasonal produce.
In summary, the world’s largest study of its kind has made a compelling case: frequent consumption of ultra-processed foods is associated with a 10% higher risk of early death, and similar elevated rates of serious diseases. The findings resonate deeply for Thailand, where changing diets and lifestyles are already fueling a surge in non-communicable diseases. By championing traditional culinary values and consciously choosing fewer ultra-processed options, Thais can take meaningful steps towards a healthier, longer life.
For more details on the landmark study and advice from nutrition experts, refer to the original research summary on Women’s Health Magazine and supporting data from the World Health Organization Thailand, BMJ, and the National Health Examination Survey 2023.