These days, the term “ultra-processed” often comes up in health news. There’s a growing number of studies that highlight the potential dangers of these foods. Some states, like California and Arizona, are taking action by looking into ultra-processed foods served in school lunches. People are also becoming more aware of synthetic dyes in their food.
Whether you realize it or not, ultra-processed foods are hard to escape. About 60% of the U.S. diet consists of these foods. It’s not surprising given how many everyday items are processed, like deli meats, packaged bread, sodas, chips, and even oat milk. A recent study found links between consuming just one serving of ultra-processed food daily and serious health issues like cardiovascular disease, obesity, and Type 2 diabetes.
You might wonder if eating chips now and then can really be that harmful. So, what are ultra-processed foods exactly?
Food is considered “processed” when it undergoes changes from its natural state. This includes washing, cooking, freezing, and packaging. For example, a turkey sandwich might contain processed bread, cheese, deli meat, and sauces. On the other hand, minimally processed foods are just slightly altered, like pre-cut vegetables or packaged milk.
In contrast, ultra-processed foods go through many manufacturing steps and often contain a long list of added ingredients. They typically have low nutrients and high amounts of sugar, fat, and salt. Examples include candies, sodas, and even items like breakfast cereals and plant-based meats that may seem healthier.
One way to classify foods is by using the NOVA system. It breaks down foods into four categories based on their processing level—from unprocessed to ultra-processed. Many processed foods are designed for convenience and a longer shelf life, but they don’t always have to be unhealthy. For instance, items like canned vegetables or frozen fruit can still be healthy choices.
But how harmful are ultra-processed foods? Research shows that diets high in these foods can lead to a variety of health issues, increasing the risk of serious conditions. This can be attributed to their low essential nutrients and high calorie counts, which may result in overeating, and their industrial ingredients that can disrupt gut health.
Some studies even suggest that specific ingredients in ultra-processed foods might be linked to serious diseases. For instance, certain cooking oils could potentially increase the risk of colon cancer, while others might contribute to cognitive decline and Alzheimer’s disease.
Yet, it’s crucial to look at the bigger picture. While you may want to limit ultra-processed foods, the focus should also be on the overall nutritional value of what you’re eating. A USDA study from 2023 showed that you can meet your dietary needs while getting a significant portion of your calories from ultra-processed foods. This challenges the common belief that all processed foods are inherently bad.
That means not every ultra-processed item is unhealthy. For instance, soy milk can be a great alternative for those with allergies or dietary preferences. Just because it’s processed doesn’t mean it lacks nutritional value.
When it comes to your own diet, if you’re consuming ultra-processed foods, pay attention to labels. Choose options with lower sodium, sugar, and unhealthy fats. And whenever possible, consider preparing meals at home. Cooking gives you control over ingredients and helps you make healthier choices.
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