Ultra-Processed Foods: What You Should Know

In recent years, ultra-processed foods (UPFs) have become a hot topic in nutrition and public health. Some experts argue that they are the major contributor to the rise in obesity and chronic disease, while others suggest that not all UPFs are equally harmful. So, what should you know? Let’s break it down.

What Are Ultra-Processed Foods?

The NOVA Food Classification System, developed by researchers in Brazil, groups foods into four categories based on their level of processing:

1. Unprocessed or Minimally Processed Foods: These include whole, natural foods that have undergone little to no processing, such as fresh fruits and vegetables, eggs, milk, raw meats, and whole grains. Some foods in this category may be washed, frozen, or pasteurized but retain their original structure and nutrients with no added salt, sugar, oils, or fats.
2. Processed Culinary Ingredients: This group consists of substances extracted from whole foods and used in cooking, like oils, butter, sugar, honey, maple syrup, and salt. These ingredients are often used in home kitchens or restaurants to prepare, cook, and season foods from group 1.
3. Processed Foods: These foods are made by combining whole foods with processed culinary ingredients. Examples include canned vegetables, cheese, salted nuts, freshly made bread, canned fish, and cured meats. While these foods have undergone some processing to increase their shelf life or enhance taste, they still retain most of their original nutritional value.
4. Ultra-Processed Foods (UPFs): These are industrial food products that are created with multiple ingredients and often additives that enhance flavor, add shelf-life, or make the product more convenient. Additives may include natural or artificial flavors, preservatives, stabilizers, emulsifiers, high fructose corn syrup, non-nutritive sweetener, and bulking or anti-caking agents. Common UPFs include:
   • Sugary cereals and breakfast bars
   • Commercial baked goods (breads, rolls, cakes, cookies)
   • Fatty, savory, sweet, or salty packaged snacks (chips, puffs, crackers, candy)
   • Instant noodles and canned soups
   • Processed meats (hot dogs, bacon, chicken nuggets, plant-based meat substitutes)
   • Frozen, ready-to-heat meals (frozen pizza)
   • Ice cream and frozen treats
   • Soda, sweetened beverages (such as juices), and carbonated soft drinks

Do Ultra-Processed Foods Affect Your Health?

Ultra-processed foods make up a significant portion of the American diet, accounting for 57% of daily calorie intake in adults and 67% in children. Given their recent widespread consumption, researchers have been investigating their potential health effects.

A 2024 study from Harvard T.H. Chan School of Public Health found that diets high in UPFs are linked to increased risks of all-cause mortality, cardiovascular disease-related deaths, mental health disorders, obesity, and type 2 diabetes. However, most of this research comes from observational studies, which can only show an association—not direct causation. While UPFs are consistently tied to poor health outcomes, more rigorous research is needed to determine whether they are the direct cause of these conditions.

Further research, such as a study published in Diabetes Care, also found that higher UPF consumption is associated with an increased risk of type 2 diabetes. However, the study highlighted an important distinction: not all UPFs have the same health effects. Certain ultra-processed foods, like whole grain cereals, whole wheat bread, yogurt, and dairy, were actually linked to a lower risk of diabetes in some groups.

Are All Ultra-Processed Foods Bad?

This reinforces an important point: not all ultra-processed foods are inherently unhealthy. While many UPFs strip away beneficial nutrients and add potentially harmful ingredients, others can still be part of a balanced diet.

A USDA-funded study, published in The Journal of Nutrition, found that it is possible to create a nutrient-dense diet while still consuming a high proportion of ultra-processed foods. Researchers designed a seven-day, 2,000-calorie diet based on Dietary Guidelines recommendations, with over 80% of the foods coming from the ultra-processed NOVA category 4. Surprisingly, this diet achieved a Healthy Eating Index (HEI) score of 86 out of 100—significantly higher than 59, the average HEI score among Americans.

It’s also important to note that the NOVA Food Classification System does not consider a food’s actual nutrient content, and some have started to challenge it as a research method. Meaning many foods that are classified as ultra-processed provide fiber, protein, vitamins, and minerals and can be a beneficial part of a balanced diet. For example:

• Whole-grain breakfast cereals
• 100% whole wheat bread and wraps
• Unsweetened plant-based milks
• Low-sodium canned beans and vegetables
• Plain Greek yogurt
• Tofu and tempeh
• Natural nut butters
• Some protein bars or shakes

How to Cut Back on Ultra-Processed Foods in Your Diet

Rather than try to eliminate UPFs entirely, focus rather on distinguishing between foods that offer essential nutrients and those with little to no health benefits. Consider these simple strategies:

1. Prioritize Whole Foods: Make unprocessed or minimally processed foods such as fresh fruits, vegetables, lean proteins, and whole grains the foundation of both your meals and snacks.
2. Read Nutrition Labels: UPFs often have long ingredient lists, but not all unfamiliar ingredients are harmful. Many vitamins and minerals are listed by their scientific names, which may look complex but actually contribute essential nutrients to the food. Instead of focusing solely on ingredient lists, pay attention to the saturated fat, salt, sugar, and fiber content found on the nutrition facts label.
3. Choose Healthier Packaged Foods: Opt for whole-grain options, unsweetened products, or more nutrient dense processed snacks. For example, swap out chips or cheesy puffs with raw veggies and whole grain crackers dipped in hummus.

The Bottom Line

Ultra-processed foods aren’t inherently bad but consuming them in excess, especially those high in added sugars, unhealthy fats, and sodium, can contribute to poor health outcomes. Rather than eliminating UPFs entirely, the key is to make informed choices, prioritizing nutrient-dense options while minimizing those with little to no nutritional value. A balanced diet can include some ultra-processed foods, as long as whole, minimally processed foods remain the foundation. By reading labels, choosing wisely, and focusing on overall diet quality, you can maintain a healthy eating pattern without unnecessary restrictions.