What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrially formulated products made with multiple ingredients and processes. They go far beyond basic cooking techniques like baking or fermenting. Instead, these foods are often designed to be long lasting, super tasty, and convenient.

They usually include ingredients you wouldn't find in a home kitchen, like:

• Preservatives to extend life time

• Artificial flavors and colors

• Sweeteners (both real and artificial)

• Emulsifiers, stabilizers, and thickeners to improve texture

They typically come in bright packaging, have long ingredient lists, and are ready for consumption, mostly pre-heated. In short: they’re more lab-built than kitchen-made.

Examples:

• Sugary breakfast cereals

• Soda

• Chips and candy

• Instant noodles

• Packaged cookies and pastries

• Fast food burgers and nuggets

But here’s the twist: some seemingly healthy items like whole-grain bread, plant-based meat, or protein shakes can also count as ultra-processed, depending on the definition used.

Why the Concern?

Studies link high intake of ultra-processed foods with health risks like obesity, heart disease, type 2 diabetes, and even cancer. In one NIH study, people who ate ultra-processed foods consumed more calories and gained more weight compared to those eating minimally processed meals.

These foods often:

• Are low in fiber and nutrients

• Are high in added sugars, salt, and unhealthy fats

• Are designed to be hyper-palatable (AKA. easy to overeat)

But here’s the Catch...

Not all ultra-processed foods are created equal. Some are clearly not great for you (hello, soda and cheese puffs). But others – like a fortified whole-grain cereal, a veggie burger, or canned bean soup – might actually be nutritious and helpful in your daily routine.

Fun fact: A study showed that a diet made mostly of ultra-processed foods still scored high on overall diet quality if those foods were well-chosen (think whole grains, veggies, legumes).

So no, not all UPFs are evil. Context matters.

How to Navigate it All (Without losing your mind)

Instead of stressing over every processed bite, try these tips:

• Eat more whole foods most of the time: fruits, veggies, whole grains, beans, nuts, fish, etc.

• Check the label: Look for short ingredient lists and minimal added sugar/salt.

• Snack smart: Swap chips for popcorn or nuts and candy for fruit or dark chocolate.

• Cook simply: Home-cooked doesn’t mean complicated. One-pot meals or veggie stir-fries go a long way.

• Don’t panic over the occasional treat: A frozen pizza night or store-bought granola bar won’t ruin your health.

As a final point:

Ultra-processed foods can be part of an unhealthy diet – especially when they’re loaded with sugar, salt, and fat. But not all UPFs are equally bad. Some are convenient, affordable, and even helpful (like frozen veggies or fortified cereals on a rainy and lazy day).

Instead of obsessing over labels, focus on the big picture: eat more real food, limit junk, and enjoy your meals. Healthy eating isn’t about being perfect – it’s about making better choices most of the time.

Sources:

• Harvard Health - What are ultra-processed foods and are they bad for our health?

• NIH - Ultra-processed diets cause overeating and weight gain

• WHO - Cancer risks linked to processed food intake

• Tufts University - Not all ultra-processed foods are created equal