Ultra-Processed Food: What Are They and How to Make Healthier Choices
Ultra-processed food makes up of the food eaten in the United States. While some foods are fine in moderation, eating too much can affect your health. Here鈥檚 what you need to know about these foods鈥攁nd how to balance them in your diet.
What Are Ultra-Processed Foods?
Ultra-processed foods are made in factories using large-scale industrial methods. They are convenient to eat and designed to last a long time while tasting very appealing. But they often replace healthier, less processed foods.
These ultra-processed foods are often processed by breaking whole foods in parts by:
- Chemically modifying ingredients
- Mixing them with other substances
- Adding artificial colors or flavor enhancers
- Using specialized packaging
These foods are typically high in sugar, unhealthy fats, and salt鈥攁nd low in dietary fiber, protein, vitamins, and minerals. Research links ultra-processed food to including obesity, hypertension, coronary diseases, gastrointestinal disorders, and even .
How Does Food Processing Work?
Nearly all food undergoes a level of processing before consumption. The groups food by processing level:
- Unprocessed and Minimally Processed Food (Group 1)
Whole foods are altered by cutting, drying, crushing, grinding, roasting, refrigerating, or freezing鈥攚ithout added ingredients.
Example: A whole apple or dried apple slices.
- Processed Ingredients (Group 2)
Ingredients from group 1 combined with natural additives like oils, fats, sugar, salt, or other foods.
Example: Homemade applesauce with sugar and cinnamon.
- Processed Food (Group 3)
Group 1 or 2 foods preserved with salt and sugar using preservation methods like canning and fermentation to increase shelf life and enhance flavor.
Example: Applesauce that is canned or jarred and stored in a pantry.
- Ultra-Processed Food (Group 4)
Includes the above plus chemical modifications (such as pre-frying), unmodified and modified food substances, added preservatives, or other substances to better preserve the food and make it more shelf stable.
Example: Applesauce pouches or cups purchased at a store that may contain concentrates or preservatives to extend shelf-life.
How Do I Identify Ultra-Processed Food?
You won鈥檛 find processing details on a food label, but you can spot ultra-processed foods by scanning the ingredients list. Items in the middle or end of the list are usually common ultra-processed products.
These ingredients include items you wouldn鈥檛 normally use in a home kitchen, such as:
- Added sugars like high-fructose corn syrup and fruit juice concentrate
- Hydrogenated oils and unhealthy fats
- Added salts and sweeteners
- Additives to change taste, color, or texture like flavor enhancers, colors, emulsifiers, thickeners, etc.
- Preservatives to extend shelf life
Are All Ultra-Processed Foods Bad?
Not necessarily.
鈥淚t鈥檚 a term to define the literal techniques of processing that go into it,鈥 says Sofia Whitefields, MS, RDN a clinical dietitian at 91麻豆天美直播鈥檚 OSHER Center for Integrative Health. 鈥淚t鈥檚 not necessarily how nutritious the food is.鈥
For example, store-bought applesauce that includes thickeners and extra sugar, or sweetened almond milk with added protein, are technically ultra-processed food. While still nutritious, they can be considered ultra-processed because of added ingredients that you can鈥檛 typically find in your pantry.
And let鈥檚 face it鈥攁voiding processed food isn鈥檛 realistic.
鈥淲e can鈥檛 completely avoid processed foods,鈥 Whitefields says. 鈥淲e live in a society where people don鈥檛 have time to cook after a 12-hour shift.鈥
While 鈥渦ltra-processed鈥 is often associated with junk food, Whitefields believes the term often demonizes food that many people have access to. She educates her patients on how our bodies process these foods, and how to make better choices.
Managing Ultra-Processed Food in Your Diet
鈥淥ne of the biggest concerns with ultra-processed foods is that our body thinks they taste really good,鈥 Whitefields says. 鈥淭his overrides the natural ability of our body to say 鈥業鈥檓 full and satisfied.鈥欌
Whitefields points to that found people on an ultra-processed diet ate about 500 calories a day more than those on an unprocessed diet.
So, how do you balance ultra-processed food in your diet? Here are three strategies for balance:
- Watch portions. If you鈥檙e craving a crunch, swap chips for a balanced plate of sliced apples, peanut butter, and string cheese. This helps your brain recognize fullness and avoid overeating.
- Adjust meals. If frozen dinner is on the menu, choose one with less salt, sugar, and fat. Add fresh or frozen vegetables for more nutrition.
- Focus on what you should eat. Prioritize fruits, vegetables, lean meats, legumes, and whole grains. These foods are high in fiber, help balance blood sugar, and leave you feeling satisfied.
The Bottom Line
Finding the right balance with ultra-processed foods isn鈥檛 about perfection鈥攊t鈥檚 about making small, sustainable changes that work for your lifestyle. By being mindful of what鈥檚 on your plate and choosing options that nourish your body, you can enjoy convenience without sacrificing long-term health.
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