What foods are ultra-processed, and what are their health risks?

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Just about any food we eat is processed to some degree, but what are the problems with ultra-processed foods? Recent research shows that ultra-processed foods (UPFs) can increase the risk of weight gain, chronic diseases, and inflammation. Learn how to spot ultra-processed products and find healthier swaps.

What foods are considered ultra-processed?

Ultra-processed foods go beyond basic processing like freezing or canning. They typically contain multiple ingredients, including artificial flavors, preservatives, sweeteners, and other additives designed to enhance taste and shelf life.

The most well-known food processing classification tool is the NOVA system, created by researchers at the University of São Paulo, Brazil. It classifies foods into four main categories based on their degree of processing:

Unprocessed or minimally processed foods: Natural foods that have undergone little or no processing.

Examples: Fresh and frozen fruits, vegetables, whole grains, nuts, fresh or frozen meat, eggs, and milk.
Processed culinary ingredients: Substances derived from unprocessed foods and used in cooking.

Examples: Oils, butter, sugar, and salt.
Processed foods: Foods that have been altered by adding ingredients like sugar, oil, or salt but still retain most of their original characteristics.

Examples: Canned vegetables and beans, cured meats, cheese, and bread.
Ultra-processed foods: Highly manufactured products that contain little to no whole food ingredients and often include additives for flavor, preservation, and texture.

Examples: Sugary cereals, sugary snacks, chips, soda, instant noodles, packaged baked goods, and pre-packaged meals.

What are health risks of ultra-processed foods?

UPFs are often highly palatable and are quick to eat and easy to digest. Multiple studies have linked the consumption of ultra-processed foods with an increased risk of weight gain and obesity. A 2019 study published in Cell Metabolism found that participants who ate a diet high in UPFs consumed more calories and gained more weight than those eating minimally processed foods, even when both diets had the same calorie content.

A research review published in The British Medical Journal found that individuals consuming more UPFs were at greater risk of cardiovascular disease, type 2 diabetes, certain cancers, and mental health conditions. The researchers speculate that UPFs may increase these risks due to poor nutritional quality, additives, and less consumption of higher-quality foods.

Gut health and inflammation

Another concerning area is the impact of ultra-processed foods on gut health. These foods often lack fiber and contain additives that can disrupt the gut microbiome, leading to inflammation and a weakened immune response. Chronic inflammation is a known contributor to many diseases, including diabetes and heart disease.

UPF Classification pitfalls

Not all foods in the same processing category demonstrate the same health risks. Although considered UPFs, cereals, whole-grain breads, and yogurt are associated with a lower type 2 diabetes risk. On the other hand, white rice, categorized as minimally processed, has been associated with a higher risk of type 2 diabetes.

The classification of ultra-processed does not factor in nutrient value. However, UPFs are often calorie-dense, low in essential nutrients, and high in unhealthy fats, sugar, and sodium. Yet some processed foods are nutritious, affordable, and convenient choices.

Examples of “processed” foods in a healthy diet:

Whole-grain bread: 100% whole-grain breads contain fiber, B-vitamins and magnesium.
Yogurt: Plain yogurt is low in sugar and high in protein and probiotics, promoting gut health.
Canned beans: A convenient source of plant-based protein, fiber, and essential vitamins and minerals.
Nut butters: When made with just nuts and a pinch of salt, nut spreads provide healthy fats and protein.
Tofu: Made from soybeans, tofu is a reliable and versatile protein source.
Canned and frozen fruits and vegetables: Fresh and affordable produce may not be available year-round in your region. People who eat more fruits and vegetables, including these “processed” versions, enjoy numerous health benefits.

How to eat less ultra-processed foods

Read labels: Look for foods with fewer ingredients and avoid those with many unfamiliar additives or preservatives.
Choose whole foods when possible: Minimally processed foods like fresh fruits, vegetables, whole grains, and lean proteins are nutrient-dense and support long-term health.
Prepare meals at home: Cooking at home gives you control over what goes into your food, making it easier to avoid ultra-processed ingredients.
Shop the perimeter: Grocery stores often place whole, less processed foods like produce, dairy, and fresh meat around the store’s edges.
Make simple swaps: Instead of chips, try air-popped popcorn. Swap sugary cereals for oats topped with fruit and nuts. Small changes like these add up.

Just one way to improve your health

Reducing your intake of ultra-processed foods is a powerful way to improve your health, but you can see benefits without eliminating them entirely. Start by making small changes, focusing on whole and minimally processed foods, and remember that balance is key.