It’s hard to escape ultraprocessed foods these days. A whopping 70% of our food supply is ultra-processed in the U.S. And unfortunately, quantity doesn’t necessarily mean quality when it comes to these food and drink options.
Many studies have linked ultraprocessed foods to an increased risk for serious health conditions such as obesity, Type 2 diabetes and cardiovascular disease — the number one cause of death for women in the U.S. And one recent study found that consuming ultraprocessed foods increased the risk for ovarian cancer by nearly 20%.
So, given the fact that ultraprocessed foods seem to have more red flags than your ex, why can’t we quit them? It has a lot to do with convenience and marketing. For many people, grabbing a frozen pizza is easier than preparing fresh foods. And popular brands, attractive packaging and advertising campaigns help sell ultraprocessed foods around the globe.
What is ultraprocessed food?
Ultraprocessed products are a bit of a Franken-food. Making them requires several stages of processing, which can include chemically modifying substances like sugar and oil and applying industrial techniques like high-pressure shaping. It’s common for ultraprocessed foods to include additives such as artificial flavors, colors and sweeteners to make the product look and taste good.
This is a long way of saying that ultraprocessed foods contain ingredients you wouldn’t find in most kitchens — unless your kitchen doubles as a lab (e.g., high-fructose corn syrup, hydrogenated oil, red dye 40, etc.).
Together, the ingredients and industrial manufacturing processes create products that are convenient (typically ready-to-eat or heat), have a long shelf life and attract the senses. But when compared to whole foods that aren’t processed or are minimally processed, ultraprocessed foods are associated with a whole list of health concerns.
Why are ultraprocessed foods bad for you?
The research behind ultraprocessed foods is complicated. Although it’s clear that diets rich in ultraprocessed foods can lead to increased health risks, research is still ongoing regarding a clear reason as to why ultraprocessed foods have a negative effect on health.
We do know that ultraprocessed foods tend to be higher in fat, added sugar and salt compared to unprocessed or minimally processed foods like fruit and vegetables. Ultraprocessed foods are also lower in vitamins and minerals and fiber — all things our bodies need from food.
The type of ultraprocessed foods we eat may have something to do with the increase in disease. One study found that people who consumed processed meats and sugar had an increased risk for cardiovascular conditions, but people who ate bread and yogurt, which are also ultraprocessed foods, had a lower risk.
Studies also show that ultraprocessed foods are associated with health conditions such as cancer, obesity and even premature death. One recent study found that women and people assigned female at birth (AFAB) who drank more than two servings of ultraprocessed sugary beverages a day had a 63% increased risk of early death, compared to women who had less than one ultraprocessed drink a month.
Ultraprocessed foods are designed to be pleasing to the palate, so you instinctively want to eat more (I see you nacho-cheese chips). Studies have found that ultraprocessed foods can lead to food addiction among people living with overweight and obesity.
Research also suggests that the industrial processes make ultraprocessed foods quicker and easier to digest than whole foods. This may cause your stomach to skip sending the “Hey, I’m full!” signal to your brain.
The additives in ultraprocessed foods can also have a negative impact on gut health and disrupt your gut microbiome. This can cause inflammation, lower levels of the good gut bacteria and throw off the gut-brain connection that contributes to good brain function.
Read: Gut Health and Brain Health. What’s the Connection? >>
Ultraprocessed food and mental health
Ultraprocessed foods can affect your mental health in different ways. The high amounts of sugar and carbohydrates in ultraprocessed foods can lead to spikes in blood sugar, which can affect brain cell reaction over time. This could potentially affect brain function and contribute to cognitive decline.
For women and people AFAB, ultraprocessed foods may be particularly dangerous regarding mental health. A 2023 study of 21,000 women ages 42 to 62 found that participants who ate at least nine servings of ultraprocessed foods a day were 50% more likely to develop depression than the women who ate a max of four servings per day.
Ultraprocessed food list
If you’re headed down the grocery aisle and wondering if your favorite product is ultraprocessed, the first thing to do is check the label. If the item has a long list of ingredients — more than five — it’s probably an ultraprocessed food or drink. Or, as mentioned before, think about your kitchen. Would you find that ingredient in there? And any color additives are a big red flag.
By now you’re probably not ultra-surprised to learn there are many different types of ultraprocessed foods out there ranging from fizzy soft drinks to ready-to-eat items.
Examples of ultraprocessed foods can include:
- Breakfast cereals and starchy food (prepackaged bread and buns)
- Baby formula
- Sugary products (ice cream, pastries, dairy desserts)
- Candy
- Dehydrated soup
- Margarine and other spreads
- Processed meat and fish products (lunch meat, chicken nuggets, hot dogs)
- Soda and sweetened drinks
- Diet beverages
- Vegan meat and cheese
How to cut back on eating ultraprocessed foods
It’s not realistic to go cold turkey and cut ultraprocessed foods completely out of your life. But there are steps you can take to reduce the amount of ultraprocessed foods you eat.
- Shop the perimeter of the grocery store first for whole foods like fresh vegetables and fruits in the produce section
- Make more meals at home using fresh ingredients and healthy proteins
- Compare labels and choose items with fewer ingredients
- Make your own salad dressing
- Look for plain, no sugar added alternatives in the grocery store
Ultraprocessed foods may be everywhere, but whole foods are always ultra-cool and better for your physical and mental health.
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