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Scan any aisle in a convenience or grocery store, and those brightly packaged, bold-lettered, sweet-and-salty options are likely to be ultra-processed.
The term has been in the news a lot lately, as evidence suggests these foods are linked to chronic diseases such as diabetes, obesity, cancer, and autoimmune disorders like lupus and rheumatoid arthritis.
Experts say it’s not about making drastic changes, restrictions, or spending excess money on health foods, but about developing intentions and habits.
“There’s never any one food totally off the table,” said Chelsea Rourke, a dietitian at West Penn’s Autoimmunity Institute. “If you want something heavily processed like Oreos or soda, those things can still fit into a healthy diet, but it really comes down to quantity and frequency.”
What Are Ultra-Processed Foods?
Ultra-processed foods have been altered from their original state to enhance taste, appearance, and shelf life. While processed foods, such as frozen or canned items, are not inherently unhealthy, ultra-processed foods often contain additives like high fructose corn syrup, soy lecithin, and artificial dyes such as Red 40.
Ultra-processed foods were first categorized in 2009 using the Nova Food Classification System developed at the University of São Paulo, Brazil. This classification groups foods by their degree of processing and nutritional value.
“A lot of these ultra-processed foods really lack the things you get from whole foods, like protein and fiber, and key nutrients your body needs,” said Natalie Bruner, a registered dietitian at St. Clair Health. “You actually become hungrier because of this, which leads you to eat more.”
Studies support this claim. In a 2019 National Institutes of Health randomized control trial, participants consuming ultra-processed foods ate more and gained more weight compared to those consuming whole foods. A 2024 study by University of Tokyo researchers found similar results.
The Debate Over Ultra-Processed Foods
Despite growing concerns, experts are still debating the exact definition of ultra-processed foods.
“We’re still learning about ultra-processed foods,” said Kristina Petersen, associate professor of nutritional sciences at Penn State University. “The current definition includes additives and processing, and it conflates those two things.”
Some ingredients may be present for food safety rather than nutritional reasons, adding complexity to the discussion.
Why Do Ultra-Processed Foods Taste So Good?
Scientists believe people eat more ultra-processed foods due to how their chemical composition interacts with the brain’s reward system. Fatty, salty, and sugary foods stimulate dopamine, making them more appealing.
Over time, as with drugs, the brain becomes less sensitive to these foods, leading to increased cravings and overconsumption.
How Are Ultra-Processed Foods Linked to Disease?
Consuming ultra-processed foods frequently is linked to chronic inflammation, which contributes to various diseases.
“When you’re eating these ultra-processed foods all the time, it really does increase inflammation over time in your body,” said Bruner. “A little bit of inflammation is OK and natural. It’s when you have chronic inflammation that it starts to hurt your body.”
A 2021 review by New York University researchers linked ultra-processed foods to heart disease and diabetes. The study found that food processing degrades nutrient structure, which may impact absorption and overall health.
Additionally, emulsifiers like xanthan gum and carrageenan may disrupt gut health, affecting immune function since 70% of immune cells reside in the gut, according to UCLA Health.
High sugar content in ultra-processed foods also plays a role in disrupting blood glucose levels and insulin regulation, potentially contributing to chronic inflammation.
“These are [foods] we were never designed to break down,” Rourke explained. “Because they have a lot of added sugar, they dysregulate your blood glucose levels and can lead to chronic inflammation.”
Despite these associations, researchers caution against jumping to conclusions.
“We have to be mindful that higher intake of ultra-processed foods here may not be causing these diseases directly,” Petersen noted. Scientists are still investigating whether ultra-processed foods directly cause disease or if other factors contribute.
Healthier Alternatives
Many people rely on ultra-processed foods due to convenience and accessibility. However, dietitians suggest practical ways to incorporate whole foods into daily meals.
“With clients, I try to teach them different ways to incorporate convenience food with other whole-food options. If they’re eating a frozen food, they could combine that with a whole food, like a side salad,” said Jillian Lee Wagner, a registered dietitian specializing in intuitive eating.
When shopping, reading nutrition labels can help. Experts recommend limiting added sugars to no more than 10% of daily calories—about 10-20 grams of sugar per day for a 2,000-calorie diet.
For context, a 20-ounce bottle of Gatorade contains 36 grams of sugar, while a 19.6-ounce Cherry Coke has 70 grams.
“It’s more important to be looking at the added sugar section of the label versus trying to figure out if a food is ultra-processed,” said Petersen.
Making small changes, like swapping sugary breakfast cereals for granola with honey or plain shredded wheat, can have long-term benefits.
Ultimately, moderation is key.
“Most of us can agree that yogurt is a food that fits within a healthy diet,” Petersen said. “It’s important for people to be consuming yogurt versus worrying whether this product is ultra-processed or not.”
Disclaimer:
This article is for informational purposes only and should not be considered medical advice. Readers are encouraged to consult a healthcare professional or registered dietitian for personalized guidance on nutrition and dietary choices.
