Ultra-Processed Foods and How They Impact Your Health

Ultra-processed foods, such as packaged snacks, breakfast cereals, ready-made meals, and desserts, are mostly made of chemically modified substances extracted from food, including sugar, salt, fat, artificial colors and flavors, and preservatives. These foods typically contain minimal whole foods and only low amounts of vitamins and minerals. 

Consuming too much ultra-processed food could have health consequences. This is mainly due to the extra, modified ingredients they contain. 

The article will discuss ultra-processed foods, how they may affect health, and how to make better food choices.

What Are Ultra-Processed Foods? 

Nova, a food classification system developed by researchers at the University of São Paulo in Brazil and applied in scientific literature worldwide, assigns foods into one of four groups based on the extent of their processing. The four groups range from unprocessed foods to ultra-processed foods, as follows:

Group 1: Unprocessed or Minimally Processed Foods

These foods are considered natural foods and include edible parts of plants and animals. They are either unprocessed or minimally processed in a way that preserves their natural state. Their processes include cleaning, grinding, refrigerating, pasteurizing, freezing, fermenting, and packaging.

Most of these foods can be prepared or cooked at home or in a restaurant setting. Such foods include fresh and frozen fruits and vegetables, grains, meat, milk, and herbs. 

Group 2: Processed Culinary Ingredients 

Processed culinary ingredients include butter, oils, sugar, and salt. They are derived from nature through various processes, including refining, pressing, grinding, or drying.

By processing these ingredients, they become more suitable for home and restaurant use and can be used in various dishes, including stews and soups, bread, drinks, and desserts. Culinary ingredients are not meant to be consumed alone and are typically used with group 1 foods. 

Group 3: Processed Foods

Category 3 includes canned vegetables, fish and meats, fruit in syrup, cheese, and freshly made breads that are made using ingredients from groups 1 and 2. These foods are processed using preservation or cooking techniques and have added salts, sugars, and fats.

Most foods in group 3 consist of two or more ingredients and tend to be modified versions of foods from group 1. They can be eaten on their own or combined with other foods. The purpose of processing them is to modify or enhance their taste, texture, and durability.

Group 4: Ultra-Processed Foods 

Foods in group 4 undergo industrial processes. While containing minimal whole foods, they also contain additives, salt, sugar, and oils. They include energy sources and nutrients outside of culinary preparations, leaving very little intact of their group 1 states.

The purpose of ultra-processing is to create convenient, durable, and ready-to-consume foods. These foods are often made of low-cost ingredients, packaged attractively, and heavily marketed.

What Are Common Ultra-Processed Foods?

Ultra-processed foods are sometimes called highly processed foods because they have been significantly altered to include fats, sugars, salts, and hydrogenated oils. They also contain food substances rarely used in kitchens and additives whose function is to make the final product tastier or more attractive. These can easily be identified by reading the product's labeling.

The additional ingredients give the foods better taste and flavor, which makes people want them more. The additives and preservatives also make the foods shelf-stable, so they last longer and can be stored in a kitchen pantry.

Some examples of ultra-processed foods are:

• Chicken nuggets
• Fried chicken 
• Hot dogs
• Packaged soups
• Potato chips
• Soft drinks 
• Sweetened breakfast cereal 
• Cookies 
• Cheese crackers 
• Sodas and energy drinks 

Whenever possible, try to pick less-processed foods over ultra-processed ones. Consider the examples in the chart below. 

Are Ultra-Processed Foods Unhealthy?

A primary reason why these foods are considered unhealthy is because they tend to be high in calories, salt, sugar, and fats—all food items linked to weight gain and poor health outcomes.

According to a 2016 study published in the BMJ, the peer-reviewed journal of the British Medical Association, ultra-processed foods are the primary source of food calories in the United States.

These foods also contribute to nearly 90% of the energy Americans get from added sugars. The study’s authors suggest decreasing consumption of ultra-processed foods as an effective way to reduce sugar intake.

A 2019 study found that an ultra-processed diet significantly increased calories consumed, with consequential weight and body fat gain.

In this study, participants were given either ultra-processed meals or unprocessed meals for two weeks, with the meals matched for calories, energy density, macronutrients (protein, carbohydrate, fat), sugar, sodium, and fiber. They could eat as much or as little as they wanted.

After two weeks, the study participants eating ultra-processed foods gained about 2 pounds, while those eating unprocessed foods lost 2 pounds. Those eating the ultra-processed foods ate an average of 500 more calories per day. The researchers concluded that limiting the consumption of ultra-processed foods could be an effective strategy for preventing and treating obesity. 

A 2024 BMJ review of studies found that the greater exposure people have to ultra-processed foods, the higher their risk for adverse health outcomes is.

This includes cardiometabolic (heart, blood, and blood vessels) conditions and mental health disorders. This review also found high consumption of ultra-processed foods was linked to higher all-cause mortality (death due to any cause) outcomes. 

A 2019 study published in the BMJ found that eating ultra-processed foods increased the risk of heart disease. Researchers followed more than 105,000 adults for five years. They found that for every 10% increase in ultra-processed foods consumed, the risk of heart attack, stroke, and other serious cardiac events increased by 12%.

Consumption of ultra-processed foods is also linked to a higher risk for cancer, diabetes, dementia, and inflammatory bowel disease (Crohn’s disease or ulcerative colitis), as follows:

• Cancer: According to one 2018 large prospective study, a 10% increase in ultra-processed foods was associated with a greater than 10% overall cancer risk, specifically breast cancer.
• Diabetes: In a study reported in 2020 of more than 100,000 adults, researchers found a 10% increase in the consumption of ultra-processed foods was linked to a 15% higher risk for type 2 diabetes.
• Dementia: In a 2022 study of more than 70,000 people aged 55 and older, researchers found that a 10% increase in ultra-processed foods led to a 25% higher risk for dementia and a 14% higher risk for Alzheimer’s disease.
• Inflammatory bowel disease: According to a 2021 BMJ study, eating ultra-processed foods is associated with a higher risk for IBD. Here, researchers reviewed the dietary habits of more than 116,000 middle-aged and older adults worldwide over 10 years. They found those who ate one to four servings of ultra-processed foods per day had a 67% increased risk for IBD. For those eating five or more servings, the risk was even higher at 82%.

How Can You Avoid Ultra-Processed Foods?

It can be hard to avoid ultra-processed foods. Many of these options tend to be cheaper and more convenient than whole, unprocessed or minimally processed foods. Picking organic, plant-based, or all-natural options does not necessarily mean these products are not ultra-processed. 

One way to cut back or eliminate ultra-processed foods is to start by adding more whole and minimally processed foods to your diet. Eating more plant-based foods and less ultra-processed foods can improve your overall health and reduce your risk of severe health conditions like high blood pressure (hypertension), diabetes, and heart disease. 

Additional ways to reduce your intake of ultra-processed foods are:

• Pick processed foods with less fat, sugar, and salt: This can help you avoid ingredients that might lead to health problems. 
• Read food labels: When you grocery shop, always read nutrition and ingredients labels. Avoid food additives and preservatives like high fructose corn syrup, food dyes, hydrogenated oils, monosodium glutamate (MSG), sodium nitrate and sodium nitrite, and sulfites (i.e., bisulfite, sodium bisulfite, sodium sulfite, etc.).
• Shop healthier staples: Rather than buying ultra-processed foods, stock up on quinoa, brown rice, low or no-sodium nuts, seeds, and their butters, trail mixes without candy, and frozen and fresh fruits and vegetables. 
• Cook at home: By making meals at home, you eat more whole foods and get to control the amount of added fats, salts, and sugars, which you can't do when consuming prepared foods or restaurant meals. 
• Make your own snacks: Instead of buying sugary, salty, or fatty prepackaged snacks, make your own with dried fruits and nuts. You can also consider healthier snacking options like fresh fruits and vegetables, low-fat yogurt, or hard-boiled eggs.
• Make healthier alternatives to your favorite ultra-processed foods: You can avoid ultra-processed foods by making healthy versions of those foods. For example, if you like sweetened breakfast cereals, consider making yourself a bowl of oatmeal with rolled oats and honey. If you like fried chicken, roast some chicken from scratch. A healthy alternative to white bread is homemade whole-wheat bread.

A Word From Verywell

Start by checking the labels of foods you already have in your fridge and pantry. Being aware of what foods you like contain can help guide you toward making healthier choices at the grocery store.

— ROXANA EHSANI, RDN, MEDICAL EXPERT BOARD

Summary  

Avoiding or limiting ultra-processed foods, such as prepackaged snacks, ready-made meals, and breakfast cereals, may help you stay healthy and prevent chronic health conditions. These foods contain minimal whole foods and are mostly made of modified substances extracted from food, such as sugars, salts, fats, artificial colors and flavors, and preservatives.

Researchers have found various health risks related to these foods, including heart disease, mental health disorders, cancers, dementia, and diabetes. To reduce your risk for associated conditions, consider limiting or avoiding ultra-processed foods. 

You do not need to overhaul your diet all at once. Start by reading labels and avoiding foods containing high amounts of fats, salts, sugars, and other additives. When possible, choose whole foods and healthier snack options. 

Cooking at home can help you consume less fat and sugar. It also gives you an opportunity to make healthier versions of your favorite foods.