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Medically Reviewed by Lucas Rosa, PhD in Biology

Modern diets heavily rely on highly processed foods, yet their effects on hormones create an increasing concern.

What Are Processed Foods?

Processed foods are foods that undergo mechanical, chemical, or thermal modifications that alter them from their natural state. While some processing can enhance food safety and convenience, excessive alterations – especially through the addition of artificial ingredients – can negatively impact health. (1)

These foods often contain sugar additives, preservatives, and unhealthy fats that can disrupt the body’s hormonal balance, leading to a range of health issues.

 

Types of Processed Foods

• Minimally Processed Foods: These include pre-cut vegetables, frozen fruits, and roasted nuts. They undergo minimal changes and retain most of their nutrients.
• Moderately Processed Foods: These contain foods such as canned beans, whole-grain bread, and yogurts with added probiotics. The food is altered but still provides nutritional benefits.
• Highly Processed Foods: These are the most concerning out of the three. Examples include packaged snacks, instant noodles, cereals, processed meats, and soda. They often contain high levels of artificial ingredients, unhealthy fats, and excessive sugar or sodium.

 

How Highly Processed Foods Impact Hormones

There are lots of processed foods nowadays, and the type that is most detrimental to hormonal health is highly processed food.

Highly processed foods don’t just affect your weight, they can throw hormones out of balance, leading to a variety of health issues. Understanding how highly processed foods impact different hormones can help you make informed dietary choices and protect your overall well-being. (2)

 

1. Blood Sugar Spikes and Insulin Resistance

Highly processed foods are loaded with refined sugars and simple carbohydrates which trigger sharp blood sugar spikes. In response, the body ramps up insulin production to stabilize blood sugar levels.

Repeated insulin surges over time can lead to insulin resistance, where cells gradually lose their sensitivity to insulin. This contributes to weight gain, metabolic syndrome, and an increased likelihood of type 2 diabetes.

A diet high in highly processed foods can make it harder for the body to regulate energy and fat storage, leading to long-term health problems like cardiovascular diseases and obesity. (3)

2. Disrupting Estrogen and Testosterone Balance

Highly processed foods, particularly those containing artificial preservatives, trans fats, or food packaging chemicals, introduce endocrine-disrupting chemicals (EDCs) into the body.

Canned foods and plastic packaging often contain chemicals like phthalates and bisphenol-A (BPA) which can mimic estrogen and disrupt hormonal balance. (4)

• In women, this can contribute to estrogen dominance, a condition linked to irregular menstrual cycles, fibroids, and increased risk of breast cancer.
• In men, high exposure to EDCs can lower testosterone levels, reducing fertility, muscle mass, and energy levels.

3. Impact on Thyroid Function

The thyroid gland plays a crucial role in controlling metabolism and maintaining energy balance. However, highly processed foods – particularly those rich in refined sugars and trans fats – can disrupt these glands. (5)

• Certain food additives, such as brominated vegetable oil (BVO) found in soft drinks, may disrupt thyroid hormone production, leading to hypothyroidism symptoms like fatigue, weight gain, and mood swings.
• Iodine-deficient diets, which are common among people consuming highly processed foods, can also negatively affect the thyroid, leading to an enlarged thyroid or hormonal imbalances.

4. Increased Cortisol and Stress Response

Highly processed foods, especially refined carbohydrates, can contribute to chronic stress by increasing cortisol levels. (6)

• Low-fiber, high-sugar foods lead to blood sugar crashes, which triggers a release of cortisol as the body tries to regain balance. Over time, high cortisol levels can lead to increased belly fat, anxiety, poor sleep, and weakened immune function.

5. Gut Health and Hormonal Disruption

The gut microbiome is crucial for hormone regulation, but highly processed foods loaded with artificial sweeteners, artificial preservatives, and emulsifiers can disturb its balance, resulting in:

• Impaired estrogen metabolism, contributing to estrogen dominance.
• Increased inflammation, which affects insulin function and cortisol regulation.
• Reduced serotonin production, impacting mood, sleep, and overall mental health.

A compromised gut microbiome can make it harder for the body to regulate hormones like estrogen, cortisol, and insulin which can contribute to a variety of health issues and disorders. (7)

 

Tips For Avoiding Highly Processed Foods

Read Ingredient Labels

Check ingredient lists carefully. Avoid products containing:

• Artificial sweeteners (aspartame, sucralose, saccharin, neotame, advantame, acesulfame potassium (Ace-K))
• Artificial Preservatives (BHA, BHT, sodium nitrate/nitrite, sodium benzoates, parabens)
• Hydrogenated Oils
• Trans Fats
• High-Fructose Corn Syrup

If an ingredient is difficult to pronounce or resembles a lab chemical, it’s most likely best to steer clear of it.

Choose Whole, Natural Foods

Prioritize natural proteins, fresh vegetables, fresh fruits, nuts, seeds, and natural whole grains. In general, these foods have less added ingredients than non-natural foods, but it is still important to check ingredient labels.

Cook From Home

Preparing meals at home allows you to choose fresh, whole, organic ingredients, which reduces exposure to hidden additives. Homemade meals are richer in nutrients and free from excess sugars, unhealthy fats, and artificial preservatives.

 

Incorporate Natural Sweets

Many candies, sweet snacks, and sweet drinks contain artificial preservatives and artificial sweeteners that could alter hormonal function.

Eating organic, natural sweets such as honey, fruit, maple syrup, or dark chocolate can give you sweetness without artificial additives, but be mindful of serving sizes because high sugar intake can lead to hormonal imbalances.

Replace Sugary Beverages

Sugary drinks like sodas and energy drinks often contain more sugar than what is recommended daily (8), and can contain hormone disrupting chemicals like BPA, so replacing these drinks with water, herbal teas, or fresh fruit-infused water can greatly help hormonal health.

Limit Consumption of Processed Meat

Processed meats (bacon, sausages, hot dogs, deli meats) often contain nitrates and artificial preservatives, which have been linked to hormonal disruption and increased cancer risk. Opt for organic,natural, grass-fed, nitrate-free meat options whenever possible.

 

Conclusion

Processed foods are convenient, but their impact on hormonal health is significant. From insulin resistance and estrogen imbalances to thyroid dysfunction and increased cortisol levels, these foods can disrupt the body’s hormonal balance.

By prioritizing whole, nutrient-dense foods and making mindful dietary choices, you can support your hormones and overall well-being. Reducing processed food intake not only improves hormone balance but also boosts energy levels, mental clarity, and long-term health.

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References:

1. Albuquerque TG, Bragotto APA, Costa HS. Processed Food: Nutrition, Safety, and Public Health. Int J Environ Res Public Health. 2022 Dec 7;19(24):16410. doi: 10.3390/ijerph192416410. PMID: 36554295; PMCID: PMC9778909. https://pmc.ncbi.nlm.nih.gov/articles/PMC9778909/ 
2. Paramasivam, A., Murugan, R., Jeraud, M., Dakkumadugula, A., Periyasamy, R., & Arjunan, S. (2024). Additives in Processed Foods as a Potential Source of Endocrine-Disrupting Chemicals: A Review. Journal of Xenobiotics, 14(4), 1697-1710. https://doi.org/10.3390/jox14040090
3. Du S, Sullivan VK, Fang M, Appel LJ, Selvin E, Rebholz CM. Ultra-processed food consumption and risk of diabetes: results from a population-based prospective cohort. Diabetologia. 2024 Oct;67(10):2225-2235. doi: 10.1007/s00125-024-06221-5. Epub 2024 Jul 13. PMID: 39001935; PMCID: PMC11559431. https://pubmed.ncbi.nlm.nih.gov/39001935/ 
4. Zhao H, Gui W, Liu S, Zhao F, Fan W, Jing F, Sun C. Ultra-processed foods intake and sex hormone levels among children and adolescents aged 6-19 years: a cross-sectional study. Front Nutr. 2024 Sep 6;11:1451481. doi: 10.3389/fnut.2024.1451481. PMID: 39309139; PMCID: PMC11412839. https://pmc.ncbi.nlm.nih.gov/articles/PMC11412839/
5. Shulhai, A.-M., Rotondo, R., Petraroli, M., Patianna, V., Predieri, B., Iughetti, L., Esposito, S., & Street, M. E. (2024). The Role of Nutrition on Thyroid Function. Nutrients, 16(15), 2496. https://doi.org/10.3390/nu16152496
6. Di Polito N, Stylianakis AA, Richardson R, Baker KD. Real-World Intake of Dietary Sugars Is Associated with Reduced Cortisol Reactivity Following an Acute Physiological Stressor. Nutrients. 2023 Jan 1;15(1):209. doi: 10.3390/nu15010209. PMID: 36615866; PMCID: PMC9823716. https://pmc.ncbi.nlm.nih.gov/articles/PMC9823716/ 
7. Cuevas-Sierra A, Milagro FI, Aranaz P, Martínez JA, Riezu-Boj JI. Gut Microbiota Differences According to Ultra-Processed Food Consumption in a Spanish Population. Nutrients. 2021 Aug 6;13(8):2710. doi: 10.3390/nu13082710. PMID: 34444870; PMCID: PMC8398738. https://pmc.ncbi.nlm.nih.gov/articles/PMC8398738/ 
8. National Health Service. “Sugar: The Facts.” NHS, 19 May 2023, www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/.