Mixed

High consumption of ultra-processed foods (UPF) is causally associated with increased risk of obesity, type-2 diabetes, cardiovascular disease, and all-cause mortality, primarily through mechanisms of energy density, nutrient displacement, and gut microbiome alteration.

Prioritize minimally processed foods over ultra-processed options. The degree of processing itself contributes to weight gain and disease risk, independent of calorie counts. Focus on whole grains, vegetables, and unprocessed proteins to reduce exposure to additives, high sodium, and low fiber.