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It’s no surprise that ultra-processed foods (UPF) are best eaten sparingly. They undergo multiple rounds of manufacturing, with factories infusing cheeses, cured meat, potato chips and more with additives that would never be found in the average household kitchen.
A CDC report recently revealed that Americans get more than 50 percent of their daily calories on average from highly processed foods. Kids and teens got about two-thirds of their calories from these foods from 2021 to 2023.
UPF-heavy diets have been linked to a laundry list of maladies, including obesity, heart disease, colorectal and breast cancers, diabetes and depression.
Researchers also determined in April that for every 10 percent more ultra-processed food added to a person’s diet, the risk of dying early from any cause jumped by three percent.
They further found that one in seven of nearly 1 million premature deaths in the US could be tied directly to ultra-processed foods like meats, candy, ice cream, and even some seemingly healthy salads and breads.
But not all ultra-processed foods are the same. Some UPFs, like frozen veggies, canned tomatoes, whole-grain bread, and Greek yogurt, are healthy swaps because their processing, including freezing and canning, preserves nutrients while avoiding risky additives.
Part of the appeal of UPFs is their accessibility. They are generally cheaper than unprocessed chicken, fresh fruit, and organic vegetables. They help families keep their grocery costs down and get dinner on the table quickly.
But experts argue that families do not have to sacrifice quality and nutrition for convenience. Canned low-sodium beans, frozen vegetables, and breads with a short ingredients label can be swapped out for some less-than-healthy pantry and freezer staples packed with sodium and preservatives.
Foods like pepperoni, chicken nuggets, syrup-packed canned fruit, frozen dinners, candy, store-bought breads, chips, and ice cream are classic ‘red flag’ ultra-processed foods—packed with additives, excess sugar, salt, or unhealthy fats
UPFs are difficult to avoid in the average American grocery store. They make up about 70 percent of the inventories.
The American Heart Association said in a study out last week: ‘Most of the foods containing industrial additives are also high in unhealthy fats, added sugars, and salt.
‘Although the additives are part of the issue, the main problem is that children and adults in the United States eat excessive amounts of nutritionally poor UPFs.’
The term ‘ultra-processed foods’ is an umbrella term that encompasses those items that have been pumped with preservatives, artificial colors, filler ingredients, emulsifiers, sweeteners, and flavoring.
‘However, not all UPFs are harmful,’ the AHA added.
‘Certain whole grain breads, low-sugar yogurts, tomato sauces, and nut or bean-based spreads are of better diet quality, have been associated with improved health outcomes, and are affordable, allowing possible inclusion in diets.’
Despite being ultra-processed, some of the best swaps for what most would consider ‘junk food’ contain fewer additives, including preservatives and colors, less added sugar, and lower sodium.
Frozen veggies and berries, canned tomatoes, whole grain bread, and unsweetened Greek yogurt all qualify as processed foods because they undergo innocuous, and in some cases beneficial, processes. These include flash-freezing, canning, mechanical straining in the case of yogurt, and enrichment with vitamins in whole grain bread.
UPFs typically have long ingredients list including hard-to-pronounce chemicals, artificial colors, and added sugars
The above CDC graph shows percentages of calories consumed from ultra-processed foods
Still, most UPFs on store shelves also contain more saturated fat, sodium, and sugar, all red flag ingredients.
Cured and processed meats such as pepperoni and chicken nuggets, canned fruits in syrup, frozen meals, candies and some breads, potato chips, ice cream, and more, are examples of ‘red flag’ foods.
‘Identifying high-risk UPF subgroups is essential to balancing nutritional goals with the need for accessible and appealing food options,’ the study said.
Nutritionists recommend people swap out red flag foods with UPFs that include beneficial ingredients like whole grains, beans, yogurt, or nuts, as well as fortified cereals, whole-grain breads, or plain yogurts.
These have been linked to better heart health compared to UPFs loaded with synthetic additives.
Whole grain breads are full of fiber that reduces the risk of colorectal cancer. Beans and nuts serve as the ideal protein-packed snacks, and unsweetened yogurt balances the body’s gut microbiome and improves overall gastrointestinal health.
Grace Derocha, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics told Real Simple: ‘The science recognizes the complexity—UPF is a broad category, and context matters. We should differentiate between ‘unhealthy UPFs’ and more wholesome packaged items.’
Over a dozen countries have officially advised against letting UPFs dominate one’s diet.
Some, like cities in Brazil have eliminated UPFs from foods served in schools while others, such as Colombia, tax them.
The EU, UK, Canada, and several Asian countries have outright banned certain ingredients that were recently prohibited in California.
The US has not established a formal definition of UPFs for regulatory purposes.
And experts at the AHA worry that establishing one that is overly broad could backfire, leading to the vast majority of foods in grocery stores being slapped with a label that warns they are highly-processed, confusing customers to the point of ignoring the warnings.
‘Food policy reform must consider the broader goals of the food system, including nutrition security, safety, and sustainability,’ the AHA said. ‘Although transformation of the food system is complex, it is achievable.’
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