Table of ContentsView AllTable of ContentsDefinitionCommon FoodsAre They Unhealthy?What to Substitute
Table of ContentsView All
View All
Table of Contents
Definition
Common Foods
Are They Unhealthy?
What to Substitute
Ultra-processed foods, such as packaged snacks, breakfast cereals, ready-made meals, and desserts, are mostly made of chemically modified substances extracted from food, including sugar, salt, fat, artificial colors and flavors, andpreservatives.These foods typically contain minimal whole foods and only low amounts of vitamins and minerals.
Consuming too much ultra-processed food could have health consequences. This is mainly due to the extra, modified ingredients they contain.
The article will discuss ultra-processed foods, how they may affect health, and how to make better food choices.
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What Are Ultra-Processed Foods?
What Are Processed Foods?
Group 1: Unprocessed or Minimally Processed Foods
These foods are considered natural foods and include edible parts of plants and animals. They are either unprocessed or minimally processed in a way that preserves their natural state. Their processes include cleaning, grinding, refrigerating, pasteurizing, freezing, fermenting, and packaging.
Most of these foods can be prepared or cooked at home or in a restaurant setting. Such foods include fresh and frozen fruits and vegetables, grains, meat, milk, and herbs.
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Group 2: Processed Culinary Ingredients
Processed culinary ingredients include butter, oils, sugar, and salt.They are derived from nature through various processes, including refining, pressing, grinding, or drying.
By processing these ingredients, they become more suitable for home and restaurant use and can be used in various dishes, including stews and soups, bread, drinks, and desserts. Culinary ingredients are not meant to be consumed alone and are typically used with group 1 foods.
Group 3: Processed Foods
Category 3 includes canned vegetables, fish and meats, fruit in syrup, cheese, and freshly made breads that are made using ingredients from groups 1 and 2. These foods are processed using preservation or cooking techniques and have added salts, sugars, and fats.
Most foods in group 3 consist of two or more ingredients and tend to be modified versions of foods from group 1. They can be eaten on their own or combined with other foods. The purpose of processing them is to modify or enhance their taste, texture, and durability.
Are Processed Foods Really That Bad?
Group 4: Ultra-Processed Foods
Foods in group 4 undergo industrial processes. While containing minimal whole foods, they also contain additives, salt, sugar, and oils. They include energy sources and nutrients outside of culinary preparations, leaving very little intact of their group 1 states.
The purpose of ultra-processing is to create convenient, durable, and ready-to-consume foods. These foods are often made of low-cost ingredients, packaged attractively, and heavily marketed.
Adverse Reactions to Food Additives and Preservatives
What Are Common Ultra-Processed Foods?
The additional ingredients give the foods better taste and flavor, which makes people want them more. The additives and preservatives also make the foods shelf-stable, so they last longer and can be stored in a kitchen pantry.
Some examples of ultra-processed foods are:
Whenever possible, try to pick less-processed foods over ultra-processed ones. Consider the examples in the chart below.
Are Ultra-Processed Foods Unhealthy?
A primary reason why these foods are considered unhealthy is because they tend to be high in calories, salt, sugar, and fats—all food items linked to weight gain and poor health outcomes.
According to a 2016 study published in theBMJ, the peer-reviewed journal of the British Medical Association, ultra-processed foods are the primary source offood caloriesin the United States.
These foods also contribute to nearly 90% of the energy Americans get from added sugars. The study’s authors suggest decreasing consumption of ultra-processed foods as an effective way to reduce sugar intake.
A 2019 study found that an ultra-processed diet significantly increased calories consumed, with consequential weight and body fat gain.
In this study, participants were given either ultra-processed meals or unprocessed meals for two weeks, with the meals matched for calories, energy density, macronutrients (protein,carbohydrate, fat), sugar, sodium, and fiber. They could eat as much or as little as they wanted.
After two weeks, the study participants eating ultra-processed foods gained about 2 pounds, while those eating unprocessed foods lost 2 pounds.Those eating the ultra-processed foods ate an average of 500 more calories per day. The researchers concluded that limiting the consumption of ultra-processed foods could be an effective strategy for preventing and treatingobesity.
A 2024BMJreview of studies found that the greater exposure people have to ultra-processed foods, the higher their risk for adverse health outcomes is.
This includes cardiometabolic (heart, blood, and blood vessels) conditions andmental health disorders. This review also found high consumption of ultra-processed foods was linked to higherall-cause mortality(death due to any cause) outcomes.
Consumption of ultra-processed foods is also linked to a higher risk forcancer,diabetes,dementia, andinflammatory bowel disease(Crohn’s diseaseorulcerative colitis), as follows:
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How Can You Avoid Ultra-Processed Foods?
It can be hard to avoid ultra-processed foods. Many of these options tend to be cheaper and more convenient thanwhole, unprocessed or minimally processed foods. Picking organic,plant-based, or all-natural options does not necessarily mean these products are not ultra-processed.
Additional ways to reduce your intake of ultra-processed foods are:
A Word From Verywell
—ROXANA EHSANI, RDN, MEDICAL EXPERT BOARD
Summary
Avoiding or limiting ultra-processed foods, such as prepackaged snacks, ready-made meals, and breakfast cereals, may help you stay healthy and prevent chronic health conditions. These foods contain minimal whole foods and are mostly made of modified substances extracted from food, such as sugars, salts, fats, artificial colors and flavors, and preservatives.
Researchers have found various health risks related to these foods, including heart disease, mental health disorders, cancers, dementia, and diabetes. To reduce your risk for associated conditions, consider limiting or avoiding ultra-processed foods.
Cooking at home can help you consume less fat and sugar. It also gives you an opportunity to make healthier versions of your favorite foods.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.What are ultra-processed foods and are they bad for our health?Costa CDS, Faria FR, Gabe KT, et al.Nova score for the consumption of ultra-processed foods: description and performance evaluation in Brazil.Rev Saude Publica. 2021;55:13. doi:10.11606/s1518-8787.2021055003588Harvard T.H. Chan School of Public Health.Food processing and health.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762USDA Food Safely and Inspection Service.Self-stable food safety.Martínez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA.Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study.BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892Hall KD, Ayuketah A, Brychta R, et al.Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake.Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008Lane MM, Gamage E, Du S, et al.Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé).BMJ. 2019;365:l1451. Published 2019 May 29. doi:10.1136/bmj.l1451Fiolet T, Srour B, Sellem L, et al.Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort.BMJ. 2018;360:k322. doi:10.1136/bmj.k322Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultraprocessed food consumption and risk of type 2 diabetes among participants of the Nutrinet-Santé prospective cohort.JAMA Intern Med. 2020;180(2):283-291. doi:10.1001/jamainternmed.2019.5942Li H, Li S, Yang H, et al.Association of ultraprocessed food consumption with risk of dementia: a prospective cohort study.Neurology. 2022;99(10):e1056-e1066. doi:10.1212/WNL.0000000000200871Narula N, Wong ECL, Dehghan M, et al.Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study.BMJ. 2021;374:n1554. doi:10.1136/bmj.n1554Harvard Health Publishing.The best ways to identify processed foods.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing.What are ultra-processed foods and are they bad for our health?Costa CDS, Faria FR, Gabe KT, et al.Nova score for the consumption of ultra-processed foods: description and performance evaluation in Brazil.Rev Saude Publica. 2021;55:13. doi:10.11606/s1518-8787.2021055003588Harvard T.H. Chan School of Public Health.Food processing and health.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762USDA Food Safely and Inspection Service.Self-stable food safety.Martínez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA.Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study.BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892Hall KD, Ayuketah A, Brychta R, et al.Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake.Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008Lane MM, Gamage E, Du S, et al.Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé).BMJ. 2019;365:l1451. Published 2019 May 29. doi:10.1136/bmj.l1451Fiolet T, Srour B, Sellem L, et al.Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort.BMJ. 2018;360:k322. doi:10.1136/bmj.k322Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultraprocessed food consumption and risk of type 2 diabetes among participants of the Nutrinet-Santé prospective cohort.JAMA Intern Med. 2020;180(2):283-291. doi:10.1001/jamainternmed.2019.5942Li H, Li S, Yang H, et al.Association of ultraprocessed food consumption with risk of dementia: a prospective cohort study.Neurology. 2022;99(10):e1056-e1066. doi:10.1212/WNL.0000000000200871Narula N, Wong ECL, Dehghan M, et al.Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study.BMJ. 2021;374:n1554. doi:10.1136/bmj.n1554Harvard Health Publishing.The best ways to identify processed foods.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing.What are ultra-processed foods and are they bad for our health?Costa CDS, Faria FR, Gabe KT, et al.Nova score for the consumption of ultra-processed foods: description and performance evaluation in Brazil.Rev Saude Publica. 2021;55:13. doi:10.11606/s1518-8787.2021055003588Harvard T.H. Chan School of Public Health.Food processing and health.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762USDA Food Safely and Inspection Service.Self-stable food safety.Martínez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA.Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study.BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892Hall KD, Ayuketah A, Brychta R, et al.Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake.Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008Lane MM, Gamage E, Du S, et al.Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé).BMJ. 2019;365:l1451. Published 2019 May 29. doi:10.1136/bmj.l1451Fiolet T, Srour B, Sellem L, et al.Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort.BMJ. 2018;360:k322. doi:10.1136/bmj.k322Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultraprocessed food consumption and risk of type 2 diabetes among participants of the Nutrinet-Santé prospective cohort.JAMA Intern Med. 2020;180(2):283-291. doi:10.1001/jamainternmed.2019.5942Li H, Li S, Yang H, et al.Association of ultraprocessed food consumption with risk of dementia: a prospective cohort study.Neurology. 2022;99(10):e1056-e1066. doi:10.1212/WNL.0000000000200871Narula N, Wong ECL, Dehghan M, et al.Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study.BMJ. 2021;374:n1554. doi:10.1136/bmj.n1554Harvard Health Publishing.The best ways to identify processed foods.
Harvard Health Publishing.What are ultra-processed foods and are they bad for our health?
Costa CDS, Faria FR, Gabe KT, et al.Nova score for the consumption of ultra-processed foods: description and performance evaluation in Brazil.Rev Saude Publica. 2021;55:13. doi:10.11606/s1518-8787.2021055003588
Harvard T.H. Chan School of Public Health.Food processing and health.
Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762
USDA Food Safely and Inspection Service.Self-stable food safety.
Martínez Steele E, Baraldi LG, Louzada ML, Moubarac JC, Mozaffarian D, Monteiro CA.Ultra-processed foods and added sugars in the US diet: evidence from a nationally representative cross-sectional study.BMJ Open. 2016;6(3):e009892. doi:10.1136/bmjopen-2015-009892
Hall KD, Ayuketah A, Brychta R, et al.Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake.Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008
Lane MM, Gamage E, Du S, et al.Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310
Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé).BMJ. 2019;365:l1451. Published 2019 May 29. doi:10.1136/bmj.l1451
Fiolet T, Srour B, Sellem L, et al.Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort.BMJ. 2018;360:k322. doi:10.1136/bmj.k322
Srour B, Fezeu LK, Kesse-Guyot E, et al.Ultraprocessed food consumption and risk of type 2 diabetes among participants of the Nutrinet-Santé prospective cohort.JAMA Intern Med. 2020;180(2):283-291. doi:10.1001/jamainternmed.2019.5942
Li H, Li S, Yang H, et al.Association of ultraprocessed food consumption with risk of dementia: a prospective cohort study.Neurology. 2022;99(10):e1056-e1066. doi:10.1212/WNL.0000000000200871
Narula N, Wong ECL, Dehghan M, et al.Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study.BMJ. 2021;374:n1554. doi:10.1136/bmj.n1554
Harvard Health Publishing.The best ways to identify processed foods.
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