Most people realize that candy, packaged snacks, and soft drinks are ultra-processed foods, but other common examples of UPFs include cold cuts, breakfast cereals (even non-colorful ones), ice cream, instant soups, frozen pizza, chicken nuggets, and ready-to-eat microwavable meals. The category even includes foods that many consider part of a healthy diet, like protein bars/shakes, turkey bacon, cheeses made with emulsifiers, industrially processed whole-wheat bread, and yogurts that use artificial flavors, sweeteners, and other additives.
The problem isn’t just the multitude of questionable additives found in many ultra-processed foods—it’s what’s NOT in many of these foods. “Because they’re often void of real nutrients, your body stays hungry—not for more calories, but for the nutrients it actually needs to run your biological functions,” says licensed nutritionist Linda Lin. “Your cells are starving for minerals, amino acids, and fatty acids, not just energy. So you keep eating, hoping to feel satisfied, but never truly getting there.”
At the same time, ultra-processed foods hijack hormones like leptin and ghrelin, throwing off your feelings of hunger and fullness so you don’t stop eating when you otherwise would. The lack of fiber in many of these foods also changes how our bodies process them. “Ultra-processed foods are digested super quickly, causing blood sugar spikes followed by crashes that lead to more cravings,” Lin says.
Industrially processed foods can also have negative health effects beyond increasing the risk of weight gain and obesity. Experts agree that consumption of ultra-processed foods is taking a wide-ranging toll on public health, with studies linking them to an array of chronic diseases and adverse health outcomes. That includes an increased risk of type 2 diabetes, higher risk of cardiovascular disease, and even an increased risk of cancer.
Of course, many ultra-processed foods are convenient, tasty, and affordable. While it’s generally considered OK to enjoy them as a small part of a healthy diet, gradually reducing our intake of ultra-processed foods can begin a powerful shift in the direction of better health outcomes. “You don’t have to throw out your entire pantry overnight, just make one swap at a time,” says certified nutritionist and health coach Terry Tateossian. Instead of reaching for ready-to-eat convenience foods, aim for meals made of mostly whole foods from groups 1, 2, and 3, including plenty of fresh fruits and vegetables and whole grains.
When it comes to packaged foods, scan food labels with an eye toward short ingredient lists. “A simple rule of thumb: If the ingredient list has more than five items, or includes things you can’t pronounce, it’s probably ultra-processed,” Tateossian says. She suggests shopping the perimeter of the grocery store, where the real food lives: produce, fish, unprocessed meat, eggs. “I also recommend batch-prepping protein a few times a week: Grill chicken, bake salmon, or roast tofu, so you always have something ready to build quick, nutrient-dense meals,” Tateossian says. “For snacks, keep it simple: plain Greek yogurt with berries, roasted edamame, or veggies with hummus. One of my favorite tips is to look for foods with single-ingredient labels: “broccoli,” “almonds,” “eggs.” When you start there and add one habit at a time, you naturally crowd out the ultra-processed foods without feeling deprived, and you’ll feel the difference in your energy, mood, and hormones within weeks.”
