The list of harms that come from eating ultra-processed foods (UPF) keeps getting longer.

You know such food choices contribute to chronic inflammation, damage your gut biome, harm your immune system and cognition, and make you older than your calendar years. But (a slightly controversial) new piece of research adds one more serious threat to the list.

A study in the journal Thorax looked at data from the Prostate, Lung, Colorectal, and Ovarian (PLCO) Cancer Screening Trial that was conducted from 1993 to 2001 and found that people who ate the most ultra-processed foods were 41% more likely to be diagnosed with lung cancer than those who consumed the least amounts.

It’s true that some scientists are saying new studies need to be conducted before the UPF-cancer link can be confirmed, but if something triggers chronic inflammation, damages the gut, and deprives you of essential nutrients while feeding you colorings, emulsifiers, artificial flavors, and sweeteners — it would seem that the cancer risk is worth considering.

More than 50% of Americans' calories come from UPFs such as chips, crackers, and sweet treats; packaged breads, cereals, and processed meats; even flavored yogurts.

But there are tasty alternatives: fresh fruits and vegetables, skinless poultry and fatty fish, low and no-fat dairy and plant "milks" (unsweetened), and 100% whole grains such as oats, barley, bulgur, and millet.

Snack on nuts and dried fruits. Drink unsweetened water, black coffee, and tea.

Then take a deep breath (be glad you can) and dive into the recipes in my "What to Eat When Cookbook."