The following information is by Lily Nichols, American Nutritionist who has been researching all things nutrition and food in relation to pregnancy.
Need a little motivation to stick with real, nutrient-dense foods during pregnancy?
Below, I’ll give you an overview of some research on how ultraprocessed foods impact pregnancy outcomes, and the findings speak volumes about why food quality matters.
A comprehensive analysis of 22 studies (2019–2024) looked at how ultraprocessed food (UPF) intake during pregnancy affects outcomes for both mom and baby. PMID: 39662587
Note: Ultra-processed foods are industrial formulations made mostly from refined substances and additives (ingredients like white flour, refined sugars (such as high-fructose corn syrup), refined vegetable oils, emulsifiers, food dyes, etc.) with little to no intact whole food ingredients, designed to be highly palatable and shelf-stable.
What this research found for moms:
- UPFs were linked to a 48% greater risk of gestational diabetes, and those who developed GD had poorer blood sugar control if they ate a lot of UPFs.
- Across four large cohort studies (112,000+ participants), higher UPF intake was tied to a 28% higher risk of preeclampsia.
- Women who ate more UPFs were 31% more likely to exceed recommended weight gain in pregnancy.
- Biomarker data showed lower levels of key nutrients (carotenoids, vitamin A, selenium, and folate) and higher levels of inflammation and oxidative stress in those who ate more UPFs.
And for baby:
- Higher maternal UPF intake was associated with slower fetal growth, including smaller head circumference and femur length.
- At ages 4–5, kids whose moms had higher UPF intake scored lower on verbal tests and showed more ADHD-related symptoms.
- Maternal UPF intake was also linked to greater adiposity and metabolic disturbances in children.
What’s driving these patterns?
One big factor: UPFs displace nutrient‑dense whole foods. In all 9 studies that examined overall diet quality, women with the highest UPF intake consumed far less protein, fiber, zinc, magnesium, potassium, and vitamins A, C, D, B12, and folate, indicating lower overall diet quality. These “empty calories” mean less real food and therefore less of the building blocks that babies need for optimal development.
This review reinforces something you’ve heard from me before: diet quality matters. Swapping UPFs for whole, nutrient‑dense foods is one of the most powerful things you can do for yourself and your baby.
I know buying food has become more expensive than ever, so if you’re finding it a challenge, these days, I offer lots of tips in this article on budget-friendly prenatal nutrition. I want to stress, as always, that I’m not one for perfectionism. Rather, I want you to celebrate every bite of nutrient-dense food you eat. It really does make a difference, not only for baby, but how you feel too.
In Australia we face the same challenges relating to the glut of UPF available and whether it is convenience or just not knowing how to prepare fresh, whole foods these UPF are a huge problem – not only during pregnancy but for everyone at every age.
For personalised assessment and advice consult a qualified naturopath (who is also trained in nutrition).