Ultra-processed foods are the ones built in a factory with long ingredient lists — sodas, many chips, packaged sweets, and some frozen meals. They are easy. They are also linked with more inflammation in the body.
What the research found
In the Melbourne Collaborative Cohort Study, adults who ate more ultra-processed food (using the NOVA system) had higher hs-CRP, a sensitive inflammation marker. Part of that link stayed even after accounting for body weight.
Other large studies, including work from Brazil (ELSA-Brasil) and U.S. survey data, show a similar pattern: more ultra-processed food, more signs of inflammation.
What this means for you
You do not need a perfect pantry. Start with one swap — a home-cooked fish dinner instead of a deep-fried takeout meal. GoodFat looks at processing signals when it can, so those swaps are easier to see.
References
- Lane MM, et al. Higher Ultra-Processed Food Consumption Is Associated with Greater High-Sensitivity C-Reactive Protein Concentration in Adults: Cross-Sectional Results from the Melbourne Collaborative Cohort Study. Nutrients. 2022. https://doi.org/10.3390/nu14163309
- Lopes AEDSC, et al. Association between consumption of ultra-processed foods and serum C-reactive protein levels: cross-sectional results from the ELSA-Brasil study. Sao Paulo Medical Journal. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9721234/
- Ferris A, et al. Association between ultra-processed food intake and high-sensitivity C-reactive protein among U.S. adults (NHANES). The American Journal of Medicine. 2025. https://doi.org/10.1016/j.amjmed.2025.06.038