The Ultra-Processed Foods You Might Not Realize Are Ultra-Processed

The more sophisticated our food manufacturing becomes, the farther away we’re getting from having a diet of, well, food. Think about your favorite cheesy puffs or a hot dog — can you easily list all the ingredients in either one?

Recently there have been some alarming studies linking ultra-processed foods with increased risk of heart disease, Type 2 diabetes, obesity, gastrointestinal diseases, depression and early death. And if you’re someone who limits your consumption of what’s usually referred to as “junk food,” there are still many foods you might be eating frequently which fall in the ultra-processed category.

Sarah Herrington, a nutritionist at Brio-Medical Cancer Center, said ultra-processed foods affect every part of the body in negative ways. Noting that they’re “generally devoid of nutrients that catalyze the synthesis of neurotransmitters that promote our sense of well-being,” she also discussed how they affect our microbiome. “Both gut inflammation and diversity of microbes may be negatively impacted by the intake of ultra-processed foods,” she said. “And they tend to be high on the glycemic index, leading to fluctuations in blood glucose that can further promote feelings of anxiety.”

Noting that ultra-processed foods make up as much as 80% of the standard American diet, Dr. Jennie Stanford, an obesity medicine physician, said, “These ingredients cause inflammatory reactions within the body, which dysregulate metabolism, disrupt fat tissue and disturb neuroendocrine hormone balance.”

According to the Center for Epidemiological Studies in Health and Nutrition, ultra-processed foods are industrial formulations made entirely or mostly from substances extracted from foods, derived from food constituents or synthesized in laboratories from food substrates or other organic sources. Examples include fast food, soda, cookies, chips and ice cream — pretty much the usual suspects of the foods that experts are always telling us to watch out for.

“In general, most ultra-processed foods are lower in nutrients, and higher in problematic nutrients, such as high levels of calories, saturated fat, sugars and sodium,” said registered dietitian nutritionist (RDN) Sharon Palmer. “Their processing means that the carbohydrates are often more quickly absorbed into the bloodstream. These foods are typically lower in fiber, so they don’t provide the same satiety value.”

The distinction among these foods is important to consider, said Rebecca Russell, a functional medicine registered dietitian (RD). “Saying a food is ‘processed’ simply means that the food has been changed from its original state, which can even apply to fruits or vegetables that have been picked,” she explained. “Being ultra-processed involves more intensive processing, often including multiple steps and added chemicals that significantly alter the foods from its natural state.”

“I think a lot of people would be surprised that frozen ready-to-eat meals, breakfast cereals and bars, chicken nuggets, fish sticks, some plant-based milks and tofu fall into the ultra-processed category,” Palmer said.

Some food brands that try to claim a health halo or tout that it’s part of a popular diet might also be considered ultra-processed. Mackenzie Sehlke, executive director of Boulder County Farmers Markets, warns to beware of greenwashing and health halos in labeling like ”natural sodas,” “low-fat ice cream” and “gluten-free bacon.” “Those foods can still be highly processed and full of sugars and cholesterol,” she said.

And then there are the foods that promise to help you follow a certain type of popular diet. One example, Russell said: “Many products labeled as ‘keto’ can contain a lot of additives, sugars and unhealthy fats. If you see labels like ‘low sugar,’ ‘keto’ or other health claims, it’s a good idea to flip the package over and read the ingredient list on the back, because chances are they snuck in some unhealthy alternatives to back whatever claim is on the front.”

In the same way, Russell suggested paying closer attention to vegan foods. “Meat-alternative foods, which may be perceived as healthy, are often ultra-processed and contain many unhealthy ingredients,” she said.

Even if a food starts out as good nourishment, the road to ultra-processing can turn it into a poor choice. Cardiologist Dr. Steven Gundry offered this example: “Cassava root is great for you in its whole form for its prebiotic fiber, but cassava tortillas and pasta aren’t as beneficial because the cassava is ground up into a powder, removing the fiber, and your body quickly converts it to sugar.”

Jackie Bowen, executive director of the Clean Label Project, puts it this way: “While whole fruits and vegetables are good for you, when they’re ultra-processed into the form of a bar or a chip, they lose critical vitamins and fiber.”

It seems we always love to choose a “villain food” to pillory, perhaps because as long as we avoid that one thing, we can feel virtuous. But many experts caution against avoiding all foods labeled as ultra-processed.

“Just knowing how they’re made doesn’t automatically mean you need to avoid them,” said RDN Chelsey Amer. “Ultra-processed foods were created for convenience,” she said. “Most modern parents, for example, don’t have time to make tomato sauce from scratch, so jarred sauces are a good option for them. However, it’s important to fit these foods into an otherwise well-balanced diet with many minimally processed foods as well.”

“Eating ultra-processed foods occasionally won’t necessarily derail your health,” Russell said. “While the ingredients in these foods can be harmful, what’s often more concerning is the lack of essential nutrients they provide. If you do indulge in ultra-processed foods from time to time, try to balance your diet by making nutrient-dense choices with your other meals.”

Aim for better choices more consistently, urged these experts: “While it’s tough to avoid ultra-processed foods entirely, minimizing their intake is beneficial,” said gastroenterologist Dr. Andrew S. Boxer.

Look for foods that are more nutrient-rich in any category, Palmer suggested. “For example, if you like breakfast cereal, look for whole grain products with low added sugars. If you like plant-based milk, try soy milk that’s unsweetened.”

“Rather than focus on categories, I suggest focusing on your individual food choices,” she said. “Try to make them as nutritious as possible within your own diet style and limit these low-nutrient foods.” She also cautioned against demonizing certain food groups. “Some of them are traditional foods that are part of healthy cultural diets, such as tofu and soy milk, which are nutrient-rich and linked with health benefits.”

Another tip comes from interventional gastroenterologist Dr. Lance Uradoma, from the City of Hope Orange County. “Look at the grams of added salt and sugar listed on a label, and check to see if the daily value per serving is more than 20% per serving. If it is, that may be considered ultra-processed. Also pay attention to foods that are high in saturated fat, particularly hydrogenated fat, as these are linked to heart disease.”

“My best piece of advice when food shopping is to educate yourself,” said RD Barbara Ruhs. “While many experts used to say to avoid foods with long ingredient lists and ‘If you can’t read it, don’t eat it,’ there are many vitamins added to foods or ingredients listed on a label that just have difficult names. It would be a shame to avoid every single food with a long ingredient list, so learn how to read a label so you know what the ingredients listed mean.”

There’s a new website that may prove helpful, too, she said. “WiseCode has recently emerged as a leader in helping consumers decipher what is and isn’t as healthy when it comes to processed foods, using an algorithm to simplify the assessment of healthy or not-so-healthy. They recently published articles specifically on plant-based burgers and another on energy bars, which are two foods many health-minded consumers may eat at some point in a busy week.”