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| The case against ultra-processed foods (UPFs) is pretty well established — heart disease, obesity, type 2 diabetes, and even some cancers. But new research suggests there’s another risk to add to the list: weaker bones. A large study links higher UPF consumption to lower bone mineral density and a greater risk of hip fractures, and not just in older adults.
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| Below, we break down what the research found, why it matters even if you’re under 65, and what dietitians say you can do about it, without changing your entire diet.
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Let’s look into it,
Tim Snaith
Newsletter Editor, Healthline
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Written by Tim Snaith
April 7, 2026 • 3 min read |
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| New research says yes, and the numbers are hard to ignore.
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| A study published in The British Journal of Nutrition followed over 160,000 adults for 12 years and found that higher intake of ultra-processed foods (UPF) was associated with lower bone mineral density at the hip and spine. For every 3.7 extra daily servings — roughly a frozen dinner, a soda, and a cookie — the risk of hip fracture rose by 10.5%.
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| What counts as ultra-processed? These are foods manufactured on an industrial scale that are typically high in sweeteners, salt, and unhealthy fats, and low in fiber and minerals. Think store-bought ready meals, breakfast cereals, sweetened drinks, and packaged snacks. They make up roughly 55% of total calories consumed by U.S. adults.
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| And this isn’t just a concern among older adults. The link to bone health was strongest in people under 65, possibly because younger digestive systems absorb more of the less-healthy stuff in UPFs. People who are underweight are also at greater risk.
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| Why it happens: UPFs tend to crowd out the nutrients bones need most, such as calcium, vitamin D, magnesium, and protein, while increasing inflammation, which can weaken bones over time.
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| Dietitian Theresa Gentile advises focusing on what you can add to your diet rather than what you can take away.
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Toss an egg and veggies into instant ramen.
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Stir fruit, nuts, and chia seed into instant oatmeal.
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Add a side salad to frozen pizza.
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| Small upgrades like these boost the nutritional value of convenience meals without having to ditch them entirely. Add regular resistance exercise, and your bones will thank you.
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com, and we’ll look into it for you! (Heads-up: We may use your response in an upcoming newsletter.)
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| What we’re digesting |
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