We’ve all heard that some foods are bad for our health, but a recent study has quantified the damage—and it’s more alarming than you might think. Certain ultra-processed foods can actually shorten your life, with one common snack potentially taking 36 minutes off your lifespan every time you eat it. Yes, 36 minutes. Here’s what you need to know.
The Food That Costs You Time
In a study that began in 1995, nearly 540,000 people aged 50 to 71 were tracked for over 25 years to determine how their diets influenced their health and longevity. The researchers analyzed over 5,800 foods and compared them to disease rates and mortality. The results were shocking, especially when it comes to ultra-processed foods, which make up a significant portion of many people’s daily calories.
So, which foods have the most detrimental effect on your health? According to the study, two categories of ultra-processed foods stood out:
- Highly processed meats
- Sugary sodas
The real eye-opener? Foods like hot dogs, loaded with processed meat, are among the most dangerous. Just one hot dog can reduce your lifespan by 27 minutes. But wait, it gets worse. When you factor in the high sodium and saturated fats found in these quick bites, that number jumps to a whopping 36 minutes. And if you pair that hot dog with a soda, you’re looking at 48 minutes lost.
To make matters worse, many of us don’t stop at just one hot dog. So those small indulgences? They quickly add up.
The Foods That Add Time to Your Life
On the bright side, not all foods are out to steal your time. Some can actually add minutes to your life. For instance, eating certain types of fish can increase your life expectancy, while something as simple as a peanut butter and jelly sandwich (a classic American comfort food) can give you 32 minutes more. It might not be what you’d expect, but studies have shown that healthy fats and protein-rich foods like nuts and seeds can contribute to longevity.
Other beneficial foods on the list include fruits and vegetables, with fruits adding up to 10 minutes to your life. Incorporating these foods regularly into your diet can offer a nice balance to the food choices that take minutes away from your lifespan.
Why Ultra-Processed Foods Are So Harmful
It’s no surprise that foods high in sugar, salt, and saturated fats are bad for you. But the real danger lies in the additives and preservatives that are often present in ultra-processed foods. Many of these substances have unknown long-term health effects, and they’re not always listed clearly on labels. In fact, the French National Institute of Health and Medical Research (Inserm) regularly warns that these additives and contaminants can pose risks, especially when consumed over time.
It’s not just about the nutritional quality either—many of these foods are low in fiber and vitamins while being high in empty calories. This combination can lead to weight gain, metabolic disorders, and chronic diseases that shorten your life.
Striking the Right Balance
With ultra-processed foods making up about 75% of the average American’s diet, it’s clear that we’re consuming far too many of them. The key to improving health and extending lifespan is finding a balance. While it’s unrealistic to avoid all processed foods, choosing whole, natural foods over those packed with additives can make a huge difference.
The next time you’re deciding between a quick meal and something more wholesome, think about the time you’ll gain (or lose) with your choice. Your body will thank you for opting for healthier, more nutritious foods. And who knows? You might even gain a few extra minutes to enjoy life a little longer.
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Theo is a dynamic fitness coach who brings energy, realism, and flavor to healthy living. His content is about strong bodies, positive minds, and meals that fuel both.