This Popular Food Group Is Linked With Frailty in Older Adults, Says New Study

Ultra-processed foods have come under fire in recent years, with a growing body of research suggesting products that fall into this category aren’t great for your health. Now, a new study has found a link between a diet heavy in ultra-processed foods and a higher risk of frailty in older adults.

For the study, which is pre-print and published in the journal MedRxiv, researchers analyzed data from 10 studies involving more than 105,000 patients. After crunching the data, the researchers discovered that a diet that was higher in ultra-processed foods was “significantly” associated with an increased risk of frailty.

Meet the experts: Stephani Johnson, D.C.N., R.D.N., a professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers; Eric Ascher, D.O., a family medicine physician at Northwell’s Lenox Hill Hospital; Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center

Frailty is a medical term for when your body can’t recover easily from physical injury or illness. It impacts about 12% of older adults around the world.

“Our findings suggest that reducing ultra-processed food consumption may be a promising target for public health strategies to prevent frailty in aging populations,” the researchers wrote.

Research has already found a link between eating a diet high in ultra-processed foods with a higher risk of health conditions like type 2 diabetes, heart disease, and some mental health disorders. What’s behind the link with frailty and what’s the takeaway? Experts break it down.

What are ultra-processed foods?

The level of processing a food undergoes is characterized by a classification system called the NOVA scale. Here’s how foods are broken down based on the scale:

• Unprocessed and minimally processed foods. Foods in this category are in their natural state or barely altered. That includes things like cucumbers, apples, and milk, says Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers.
• Processed culinary ingredients. These foods are made from minimal processing, including pressing, refining, grinding, or milling. Olive oil and flour are in this category.
• Processed foods. Processed foods are changed from their usual state, and typically contain sugar, oil, and salt. Canned tuna and some cheeses fall into this category, per Cording.
• Ultra-processed foods. Ultra-processed foods are processed, but have added ingredients like artificial colors and flavors, preservatives for shelf stability, and more ingredients to preserve their texture. Many packaged foods are considered ultra-processed foods.

Why are ultra-processed foods linked to frailty?

The study didn’t specifically look at that. Instead, it found a link between these foods and frailty. However, the researchers note that these foods can increase inflammation in the body, which is also linked to frailty (and a host of other serious health conditions).

There’s likely more to it than that, according to says Eric Ascher, D.O., a family medicine physician at Northwell’s Lenox Hill Hospital. “When consumed in large portions repeatedly, they can lead to inflammation, muscle loss, increased body fat, and a decline in physical strength and function,” he says.

But the link between ultra-processed foods and frailty may be more about what people aren’t eating. “Having too many ultra-processed foods in the diet can crowd out more nutrient-dense foods that support health,” Cording says.

Sandra Zhang, R.D.N., L.D.N., registered dietitian nutritionist at the Frances Stern Nutrition Center at Tufts Medical Center, agrees. “Ultra-processed foods tend to be low in protein, fiber, and essential micronutrients like vitamin D, B12, and magnesium, while being high in added sugars, sodium, and unhealthy fats,” she says. “For older adults, prioritizing protein intake from healthy foods is crucial in preventing sarcopenia, unintended weight loss, and decreased immune function.” These issues are precursors to frailty and a diminished quality of life, Zhang says.

“When this perpetuates, this can have negative impacts on health in any individual but, in older adults, the results may be even more apparent due to the presence of other medical conditions and the natural decline in health and strength that often occurs with aging,” says Stephani Johnson, D.C.N., R.D.N., a professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University.

This isn’t the only research to link ultra-processed foods with frailty. A study of more than 2,300 people published in 2022 in the Journal of Nutrition, Health and Aging found that every 100-calorie increase of ultra-processed foods in a person’s diet was linked to a 0.08 times greater risk of pre-frailty or frailty. The link was greatest in people who were underweight, normal weight, or who had overweight.

What’s the major concern here?

Frailty is more than just not feeling your strongest—it’s linked to serious complications. “We worry about frailty in older adults because this increases their risk of falls,” Dr. Ascher says. “Older adults do not recuperate from falls as quickly and we know falls can lead to increased medical problems and worsening of chronic conditions.”

Falls in older adults are associated with fractures, which reduce mobility and can raise the risk of a host of serious health problems like pneumonia, clotting, or loss of muscle, making it harder for older adults to recover, Dr. Ascher says.

Common ultra-processed foods that may put you at risk of frailty

Ultra-processed foods make up 70% of America’s food supply. Common foods in this category include:

• Frozen foods
• Sodas
• Hot dogs
• Deli meat
• Fast food
• Packaged cookies
• Cakes
• Salty snacks
• Plant-based milks
• Jarred sauces

Zhang specifically flags these ultra-processed foods as being most concerning for frailty:

• Sugary sweetened beverages. “They often only contain sugars, sodium, and food additives,” Zhang says. “Beverages can take up appetite and room to eat otherwise nutritious foods and drinks.”
• Packaged snack foods and instant ramen. “They often only contain sodium, unhealthy fats, and carbohydrates,” Zhang says. “Having them alone with no other nutritious sides can lead to overconsumption of salt and starch, which impose risks of cardiovascular health.”
• Processed meats. These are very high in salt, which increases risks of hypertension and cardiovascular disease, Zhang says.
• Low-calorie drinks and snacks. “These filler foods and drinks lead to inadequate intake of nutrients and calories to support muscle mass and weight maintenance,” Zhang says.

The takeaway

It’s difficult to avoid ultra-processed foods entirely, given how common they are—and Cording says that’s just fine. Instead, she recommends focusing on filling your plate with whole foods first.

“Consume a wide variety of nutrient-dense foods with health-protective properties,” she says. That means focusing on things like lean proteins, fruits and vegetables, and whole grains vs. things that come in a package. “These will crowd out ultra-processed foods that do not have health benefits to focus on those that are known to support health,” Cording says.

Johnson also suggests reading labels. “Choose foods that are lower in sugar, sodium,
and saturated fats,” she says.

Again, having some ultra-processed foods in your diet is unlikely to be problematic for your health. “They can be enjoyed in moderation and especially when paired with other nutritious foods,” Zhang says, noting that these foods are also more accessible and convenient for older adults. “We can use them strategically, for example cooking a pack of instant noodles with vegetables, eggs, and fish so that the meal is not only nutritious for an older adult, it is also more appealing and less work,” Zhang says.