You walk through the grocery store and see all those shiny packages of snacks, frozen meals, and drinks. They seem so convenient – just pop them in the microwave or open the bag and you’ve got an instant meal or snack. But have you ever wondered what ultraprocessed foods really are? And are they good or bad for your health? In this article, we’ll unpack what exactly makes a food “ultraprocessed” and look at the latest research on how these foods affect your body. You may be surprised at some of the potential risks of eating too many ultraprocessed foods. But don’t worry, we’ve also got some simple tips to help you cut back on the processed stuff and feel better. Let’s dig in and uncover the truth about these controversial foods. Ready to learn more? Keep reading to get the full scoop!
What Is Ultraprocessed Food?
Ultraprocessed foods are industrial formulations made mostly or entirely from substances extracted from foods, such as fats, starches, proteins and sugars, and then assembled into something edible. Think chips, pretzels, packaged breads, frozen dinners, hot dogs, chicken nuggets, soda, and sugary cereals.
Highly Processed Equals Highly Palatable
Food scientists have figured out how to manipulate ingredients like sugar, fat and salt to make ultraprocessed foods hyper-palatable, meaning they taste really, really good.
That’s by design. Food companies want you coming back for more, so they pack their products with enough of these yummy additives to keep you hooked.
Nutrient-Poor but Calorie-Dense
Ultraprocessed foods tend to be loaded with empty calories but low in nutrients. Refining grains and adding excess sugar or fat provides lots of energy but strips away fiber, vitamins and minerals. Studies show that over time, a diet high in ultraprocessed foods can lead to weight gain and health issues like diabetes, heart disease and gastrointestinal problems.
Read the Label
The best way to identify ultraprocessed foods is to read nutrition labels and ingredient lists. Look for a long list of unrecognizable ingredients, additives like colors or preservatives, excess sugar, salt or fat, and a lack of whole foods. If it’s packaged and has a shelf life of months or even years, chances are it’s highly processed. For your health, it’s best to limit ultraprocessed foods and instead choose more whole, minimally processed options. Your body and taste buds will thank you.
Common Types of Ultraprocessed Foods
Soft drinks and fruit juices
The single biggest source of sugar in the average diet, soft drinks and fruit juices provide empty calories but little nutrition. Some “fruit juices” contain little actual fruit juice and loads of added sugar, colorings and preservatives. ###
Fast food
From burgers and fries to chicken nuggets and tacos, fast food is designed to be hyper-palatable but offers little in the way of real nourishment. These foods are loaded with salt, fat and sugar and are low in nutrients. ###
Snack foods
Chips, candies, packaged cookies, snack cakes – these foods are engineered to be irresistible but offer no real nutrition. They are high in sugar, fat, and calories but low in nutrients.###
Frozen meals
Microwavable frozen dinners, pizzas and breakfast sandwiches are convenient but loaded with sodium, preservatives and fat. They tend to be low in nutrients, high in calories and lack fresh whole ingredients. ###
As you can see, many common ultraprocessed foods are high in sugar, fat and salt but low in nutrients. While eating them occasionally in moderation is fine, a diet high in these foods is linked to weight gain, obesity, type 2 diabetes, heart disease and other health issues. The key is to limit ultraprocessed foods and instead eat a balanced diet focused on fresh whole foods like fruits and vegetables, whole grains, legumes, nuts and lean proteins.
Pros of Ultraprocessed Foods
Ultraprocessed foods get a bad rap, but they’re not all bad. These highly processed, ready-to-eat or heat-and-eat foods offer some benefits in today’s fast-paced world.
Convenience
Ultraprocessed foods are designed to be convenient. They require minimal preparation and cooking, so they save you time and effort. After a long day at work or school, an ultraprocessed frozen meal or snack can be appealing. For people with mobility issues or disabilities, ultraprocessed options may be easier to make and eat independently.
Inexpensive
Ultraprocessed foods are usually very affordable, especially compared to whole foods. They’re cheap to produce and distribute, so companies can sell them at lower price points. For those on a tight budget or living in food deserts with limited access to fresh groceries, ultraprocessed foods may be one of the only affordable options.
Long shelf life
The high amounts of preservatives, fat, sugar and salt in ultraprocessed foods allow them to be shelf-stable for a long time. Although not the healthiest, their longevity makes them useful as emergency food supplies or when access to fresh food is limited. Non-perishable ultraprocessed foods can be stored for years and still be edible in a crisis.
Familiar and comforting
For many people, ultraprocessed foods evoke feelings of nostalgia and comfort. The flavors, smells and tastes of popular snack foods, candies and frozen meals from childhood can be soothing and pleasurable. While not the healthiest habit, enjoying ultraprocessed comfort foods from time to time is unlikely to cause harm for most adults. Moderation and balance are key.
Ultraprocessed foods absolutely have their place, but a diet high in these foods and low in whole foods is problematic. As with many things in life, moderation and balance are key to maximizing the pros and minimizing the cons.
Cons of Ultraprocessed Foods
Ultraprocessed foods may be convenient, but they come with some significant downsides. One of the biggest is that they tend to be low in nutrients but high in calories, sugar, fat, and salt. Many are made primarily from refined grains, sugar, and oils, with little nutritional value.
Empty calories
These foods are often described as having “empty calories” because they provide energy but lack vitamins, minerals, fiber, and other nutrients. Eating too many empty calories can lead to weight gain and obesity over time. They may fill you up temporarily but won’t satisfy your hunger as well as whole foods would.
Added sugar
Ultraprocessed foods are a major source of added sugar in the diet. Things like sugary cereals, cookies, candies, and sugary beverages can contain shocking amounts of added sugar – sometimes over 50 grams in a single serving. Too much added sugar is bad for your health and has been linked to weight gain, type 2 diabetes, heart disease, and other health issues.
High in sodium
Ultraprocessed foods are also usually loaded with sodium (salt). Things like frozen dinners, pizza, chips, and deli meats tend to be very high in sodium. While some sodium is necessary for health, too much can raise your blood pressure and lead to fluid retention. The Dietary Guidelines for Americans recommend limiting sodium to less than 2300 mg per day, but a single ultraprocessed meal can contain well over 1000 mg.
Unhealthy fats
Many ultraprocessed foods are also high in unhealthy fats like trans fats and high amounts of saturated fat from palm oil and coconut oil. Trans fats in particular raise “bad” LDL cholesterol and lower “good” HDL cholesterol, increasing the risk of heart disease. They provide no nutritional benefit and should be avoided.
While ultraprocessed foods can absolutely be part of an occasional balanced diet, they should not make up the bulk of what you eat every day. For the best health, focus on whole foods like fruits and vegetables, whole grains, legumes, nuts, and lean proteins. Limit ultraprocessed items to once in a while.
Health Effects of Eating Ultraprocessed Foods
Ultraprocessed foods are designed to be highly palatable, but they lack nutrients and are bad for your health. Eating too many of these foods can lead to weight gain and increase the risk of disease.
Weight Gain and Obesity
Ultraprocessed foods are usually high in calories, sugar, fat and salt but low in nutrients. They are engineered to be “hyper-palatable” by food scientists to make you crave more. This can lead to overeating and weight gain. Several studies show that consuming more ultraprocessed foods is linked to a higher body mass index (BMI) and a greater risk of obesity.
Chronic Disease Risk
A diet high in ultraprocessed foods may increase the risk of chronic diseases like diabetes, heart disease and some cancers. These foods often contain large amounts of added sugar, refined carbs, unhealthy fats and chemical additives. They lack fiber, vitamins and minerals. This nutritional profile can promote inflammation, insulin resistance and high cholesterol—all of which are risk factors for disease.
Nutritional Deficiencies
Because ultraprocessed foods are low in nutrients but high in empty calories, eating too much of them can lead to nutrient deficiencies. Essential vitamins and minerals like calcium, vitamin D, B vitamins, and zinc are often lacking in these foods. Over time, deficiencies in these nutrients can negatively impact your health and body functions.
Gut Health and Microbiome
Ultraprocessed foods contain little fiber but lots of artificial ingredients, emulsifiers and other additives. This can have a detrimental effect on your gut health and the good bacteria in your microbiome. Several studies show that consuming more ultraprocessed foods is linked to poorer gut health, digestive issues and changes in gut bacteria that can influence health and disease risk.
In summary, ultraprocessed foods should be consumed in moderation due to their potential negative health effects like weight gain, disease risk, nutritional deficiencies and poor gut health. For the most nutritious diet, focus on eating more whole foods like fruits and vegetables, lean proteins, whole grains, nuts and seeds.
Tips for Reducing Ultraprocessed Food Intake
Choose whole foods instead
Rather than grabbing a bag of chips or a frozen dinner, opt for whole foods like fresh fruits and vegetables, whole grains, and lean proteins. Stock your kitchen with staples like brown rice, quinoa, beans, lentils, and nuts. When you want something quick, you’ll have healthy ingredients on hand to make a simple meal.
Read nutrition labels
Get in the habit of checking nutrition labels when grocery shopping. Avoid products with a long list of unrecognizable ingredients, especially those with added sugars, unhealthy fats, and high amounts of sodium. If you can’t pronounce half the ingredients, chances are it’s ultraprocessed. Stick to options with whole food ingredients you recognize.
Cook more at home
Making meals at home using whole food ingredients is one of the best ways to avoid ultraprocessed options. Cooking doesn’t have to be complicated. Focus on simple recipes with few components, like a stir fry with vegetables and tofu over rice, a hearty chili, or omelets with veggies and avocado toast. Double recipes on the weekend to enjoy leftovers during the week when you’re busy.
Be mindful when dining out
When eating out, choose restaurants that use high quality ingredients and scratch cooking methods. Check the menu for meals labeled as gluten free, dairy free, or vegan, as these are less likely to contain ultraprocessed ingredients. Ask your server about how foods are prepared and request minimal processing and no added sugars or artificial additives. If options seem limited, get a salad, soup, or fresh veggie side along with a simply grilled protein.
Making a habit of avoiding ultraprocessed food may require a few lifestyle changes, but your health and waistline will benefit. Focus on cooking more at home, choosing whole foods, reading nutrition labels, and being selective when dining out. With time, eating unprocessed, nutritious food will become second nature.
Ultraprocessed Food Alternatives
Choosing whole foods over ultraprocessed options is one of the healthiest changes you can make. Here are some simple swaps to get you started:
Whole grains
Instead of sugary cereals and white bread, choose whole wheat bread, oats, quinoa, brown rice, and barley. Whole grains are packed with fiber, B vitamins and minerals. They help reduce heart disease risk and keep you feeling full.
Fruits and vegetables
When you crave something sweet, reach for fruit like berries, bananas and oranges. For savory snacks, snack on carrot and celery sticks, cherry tomatoes, snap peas or nuts. Produce provides antioxidants, vitamins and nutrients to boost your health.
Lean proteins
Swap hot dogs, bacon and breaded chicken nuggets for grilled chicken, fish, eggs, Greek yogurt or beans. These proteins are high in nutrients but low in unhealthy fats and preservatives. They give you energy and help build muscle.
Healthy fats
Use olive oil, nut butters or mashed avocado instead of margarine, lard and shortening. Healthy fats like these lower heart disease risk and cholesterol when consumed in moderation. They add flavor and richness to your diet.
Beverages
Drink water, milk, unsweetened beverages or tea rather than soda, fruit punch and sugary coffee drinks. These alternatives hydrate you without excess sugar and calories. Staying properly hydrated has many benefits like improved brain function, mood and metabolism.
Choosing a diet low in ultraprocessed foods and high in whole ingredients is one of the best things you can do for lifelong health and wellness. Your body and mind will thank you for making the switch to fresher, more nutritious alternatives.
Reading Nutrition Labels to Identify Ultraprocessed Foods
The easiest way to determine if a food is ultraprocessed is to read the ingredient list on the nutrition label. In general, the more ingredients on the list, the more processed the food. Look for ingredients you actually recognize and can pronounce. If the list contains artificial colors, preservatives, or chemicals you’ve never heard of, that’s a sign the food is highly processed.
Some specific things to watch out for include:
- Artificial colors like Red 40, Yellow 5, or Blue 1
- Preservatives such as BHT, BHA, or TBHQ
- Artificial sweeteners like aspartame, saccharin, or sucralose
The shorter the ingredients list and the more whole foods you see, the less processed the product. For example, compare the labels of plain yogurt versus yogurt with mix-ins. The plain yogurt will likely have just two or three ingredients: milk, live and active cultures, and sometimes sugar. The yogurt with mix-ins, on the other hand, can have 10 or more additives, especially in the flavored varieties.
When possible, choose options with:
• Whole foods like fruits, vegetables, grains, and legumes listed first.
• A moderate amount of natural sugar, fat, and salt. Ultraprocessed foods are often loaded with added sugar, fat, and sodium.
• No artificial colors, preservatives, or sweeteners.
• Limited or no trans fats. Partially hydrogenated oils are a source of unhealthy trans fats.
• Recognizable, pronounceable ingredients. Don’t buy anything with ingredients you can’t pronounce!
By carefully reading nutrition labels and avoiding artificial and chemical-sounding ingredients, you’ll be well on your way to cutting back on ultraprocessed foods and eating a healthier diet. The more you practice, the easier it will get to identify ultraprocessed imposters and choose whole, nutritious options.
FAQs About Ultraprocessed Foods
Ultraprocessed foods seem to be everywhere these days, but how much do you really know about them? Here are some common questions and answers to help clarify what ultraprocessed foods are and how they may impact your health.
What exactly are ultraprocessed foods?
Ultraprocessed foods are industrial formulations made mostly or entirely from substances derived from foods, but are so highly processed they tend to be unhealthy. Think frozen dinners, packaged pastries, sodas, chips, and candies.
Are ultraprocessed foods bad for you?
Ultraprocessed foods are often high in sugar, salt, fat and calories but low in nutrients. Eating too many of these foods has been linked to weight gain, obesity, and chronic diseases like diabetes, heart disease and cancer. However, ultraprocessed foods can absolutely be part of a balanced diet in moderation.
Should I avoid ultraprocessed foods completely?
Avoiding all ultraprocessed foods can be unrealistic and even unhealthy. The key is moderation and balance. Focus on eating more whole, unprocessed foods like fruits and vegetables, whole grains, and lean proteins. Limit ultraprocessed foods to occasional treats.
Are there healthier alternatives to ultraprocessed foods?
Yes, there are many healthier alternatives to choose from! Swap soda for sparkling water with fruit juice, chips for veggie sticks with hummus, frozen dinners for stir fries with rice and veggies, candy for fresh or dried fruit. Home cooked meals using whole food ingredients are always your healthiest option.
The bottom line is ultraprocessed foods should not make up the bulk of your diet. But with moderation and balance, you can absolutely enjoy them as occasional indulgences. The healthiest approach is focusing on nutritious, minimally processed whole foods for most of your meals, limiting ultraprocessed options to treats, and being mindful about your choices.
Conclusion
So where does this leave you? The bottom line is that ultraprocessed foods aren’t inherently bad, but they often lack nutrients and can lead to overeating. Moderation and balance is key. Be mindful of ingredients and nutrition facts. Try to limit ultraprocessed snacks and make more home-cooked meals when you can. Cooking doesn’t have to be complicated! There are plenty of quick, healthy recipes out there. Focus on eating more whole, minimally processed foods like fruits, veggies, beans, lentils, whole grains, nuts and seeds. Your body and taste buds will thank you. Ultraprocessed food isn’t the enemy, but home cooking is your friend.