Researchers in China followed over 13,000 adults for 14 years to see if eating ultra-processed foods (like packaged snacks, instant noodles, and sugary drinks) affected their bone health. They found that people who ate more of these foods had higher chances of breaking bones. The risk increased as people ate more junk food—those eating the most had about 66% higher risk of fractures compared to those who rarely ate these foods. This connection was especially strong in rural areas. The study suggests that eating fewer processed foods might help protect our bones as we get older.
The Quick Take
- What they studied: Whether eating more ultra-processed foods (packaged and pre-made foods with lots of additives) increases the chance of breaking bones in adults
- Who participated: 13,194 Chinese adults who were tracked over 14 years through six different health surveys. Participants ranged from people who ate almost no processed foods to those who ate large amounts daily
- Key finding: Adults who ate the most ultra-processed foods (100+ grams per day) had about 66% higher odds of breaking bones compared to those who didn’t eat these foods. Even moderate amounts (50-99 grams daily) showed increased fracture risk. The risk kept getting higher as people ate more junk food
- What it means for you: Eating fewer packaged and processed foods may help keep your bones stronger as you age. This is especially important if you live in rural areas. However, this study shows a connection, not proof that junk food causes fractures—other factors matter too, like exercise and calcium intake
The Research Details
This was a long-term follow-up study where researchers tracked the same people over 14 years (1997-2011). Every few years, participants reported what they ate over three days, and researchers asked if they had broken any bones. The team classified foods into groups based on how processed they were, focusing on ultra-processed items like instant noodles, packaged snacks, and sugary drinks. They used advanced statistical methods to account for the fact that they were following the same people multiple times and adjusted for other factors that might affect bone health, like age, exercise, smoking, and overall diet quality.
Following the same people over many years is stronger evidence than just comparing different groups at one point in time. By tracking dietary changes and fractures together, researchers could see if eating more junk food actually came before bone breaks. Adjusting for other factors helps isolate the effect of processed foods specifically, rather than blaming other lifestyle differences
This study has good strengths: large number of participants, long follow-up period, and repeated measurements of diet and health. However, participants self-reported fractures and diet, which can be less accurate than medical records. The study was done in China, so results may not apply equally to other countries with different food systems. The connection was stronger in rural areas, suggesting location and food availability matter
What the Results Show
Ultra-processed food consumption in China more than tripled over the study period, rising from an average of 11.3 grams per person per day in 1997 to 41.5 grams in 2011. At the same time, bone fractures became more common, increasing from 2.6% of people in 1997 to 5.3% in 2011. When researchers looked at the connection between junk food and fractures, they found clear patterns: people eating 1-49 grams daily had 45% higher odds of fractures, those eating 50-99 grams had 62% higher odds, and those eating 100+ grams had 66% higher odds, all compared to people who didn’t eat these foods. The more processed food people ate, the higher their fracture risk climbed. This trend was statistically significant, meaning it’s unlikely to be due to chance.
An interesting finding was that the connection between junk food and fractures was much stronger in rural areas than in urban areas. In rural regions, eating more processed foods clearly increased fracture risk. In cities, this connection was weaker or not present. This suggests that where you live and what other foods are available might change how processed foods affect bone health. Rural residents may have fewer healthy food options, making processed foods a larger part of their diet
Previous research has shown that ultra-processed foods increase risks for heart disease, diabetes, and obesity. This study is among the first to connect these foods specifically to broken bones. The findings fit with what we know about how processed foods lack important nutrients for bone health, like calcium, vitamin D, and magnesium, while often containing high amounts of sodium and additives that may harm bones
The study relied on people remembering what they ate and self-reporting broken bones, which can be inaccurate. Some participants dropped out over the 14 years, which could affect results. The study shows association (two things happening together), not definite cause-and-effect. Other unmeasured factors could explain the connection. Results are from China and may not apply to other countries with different diets and healthcare systems
The Bottom Line
Based on this evidence (moderate confidence), consider reducing ultra-processed food consumption as part of bone health protection. Focus on eating whole foods like fresh fruits, vegetables, whole grains, dairy products, and lean proteins. This is especially important if you’re in a rural area with limited fresh food access. Combine dietary changes with weight-bearing exercise and adequate calcium and vitamin D intake for best bone health
This matters most for adults concerned about bone health, especially those over 40, people with family history of osteoporosis, and anyone eating large amounts of processed foods. Women approaching or in menopause should pay special attention. People in rural areas should be particularly mindful. Those with diagnosed bone conditions should discuss dietary changes with their doctor
Bone health changes happen gradually over months and years, not days or weeks. You might notice improved energy and digestion within weeks of eating less processed food, but bone strength improvements typically take 3-6 months to become measurable. Fracture prevention is a long-term investment in your health
Want to Apply This Research?
- Track daily ultra-processed food intake in grams or servings (aim to reduce from current level by 25% each month). Log specific items like instant noodles, packaged snacks, sugary drinks, and processed meats. Monitor alongside bone-healthy foods consumed (dairy, leafy greens, whole grains)
- Replace one ultra-processed food item daily with a whole food alternative. For example: swap instant noodles for homemade soup, packaged snacks for fresh fruit, or sugary drinks for water or tea. Track these swaps in the app to build momentum
- Weekly review of processed food consumption trends, monthly assessment of whole food intake increases, and quarterly check-ins on energy levels and overall wellness. Set reminders for bone-healthy meals and track any changes in joint or bone comfort over time
This study shows an association between ultra-processed food consumption and increased fracture risk but does not prove that processed foods directly cause fractures. Individual results vary based on genetics, exercise, calcium intake, and other factors. This information is for educational purposes and should not replace professional medical advice. If you have concerns about bone health, fracture risk, or are considering major dietary changes, consult with your healthcare provider or a registered dietitian, especially if you have existing bone conditions, take medications affecting bone health, or have other medical concerns.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.