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Walk down any grocery aisle, and you’ll see them everywhere — brightly packaged snacks, sodas, frozen meals, and cereals that promise convenience and flavor. Ultra‑processed foods (UPFs) are dominating modern diets.

Let’s unpack the research behind UPFs and learn how we can support healthier diet patterns in the real world without guilt or fear.

What Are Processed Foods?

There’s no universal definition of the term processed foods. Processed food also doesn’t mean ultra-processed food, even though many use these terms interchangeably.

You should consider food along a spectrum from unprocessed to ultra-processed. The Nova system listed below classifies foods based on their degree of processing. It doesn’t classify them based on how healthy or unhealthy they are:

• Unprocessed foods — These foods don’t undergo any changes from their natural state. Examples include fruits, vegetables, and oats.
• Minimally processed foods — These foods are close to their natural state. Washing, cutting, pasteurizing, fermenting, freezing, or packaging them can alter them without eliminating their original nutrients. They don’t have any added oils, fats, sugar, or other substances.
• Processed culinary ingredients — Pressing, grinding, crushing, or other processes extracted these products from natural foods. Examples include butter, salt, honey, and maple syrup. In moderation and with minimally processed foods or unprocessed foods, these ingredients can contribute to a more diverse diet. They can do this without compromising nutritional content.
• Processed foods — These foods have added ingredients (salt, oil, or sugar). They’re there to enhance taste or improve shelf life while still keeping much of their nutritional value. Examples include canned beans, frozen vegetables, cheese, canned fish, and bread.
• Ultra‑processed foods — These industrially manufactured products include refined ingredients and additives. Examples include soda, candy, packaged snacks, instant noodles, sweetened cereals, frozen pizza, and energy bars. Their manufacturers aim to make them as tasty, convenient, and long‑lasting as possible. But they may lose nutrients in the process.

Ultra‑processed foods include refined foods. They also include altered ingredients. These include:

• Artificial additives — Flavor enhancers, food dyes, stabilizers, and preservatives change taste, texture, and durability.
• Modified starches — Processed carbohydrates thicken or stabilize foods, far removed from whole grains or root vegetables.
• Refined flours — White flour loses bran and germ during processing, reducing fiber and vitamins.
• Refined oils — Hydrogenated or industrial seed oils, often modified to improve shelf life, have links to unhealthy fats.
• Refined sugars — Manufacturers of high‑fructose corn syrup and white sugar strip them of fiber and nutrients.

UPFs aren’t “good” or “bad.” They’re not nutritionally equal. The processing itself isn’t always harmful all on its own.

A Brief History of Ultra‑Processed Foods

Ultra-processed foods make up nearly 60% of the average American diet. This is the case despite Americans’ perception of them. Looking back at how ultra‑processed foods developed helps explain their powerful role in today’s eating habits.

Early preservation

Food processing as we know it today started in the late 1800s and early 1900s. It focused mainly on safety and storage.

Canning, pasteurization, and refrigeration allowed foods to last longer. They also reduced the risk of spoilage. These methods were necessary for feeding growing urban populations.

Post‑World War II expansion

Industrial food production accelerated after the 1940s. Advances in chemistry and engineering led to the creation of additives and stabilizers.

They also led to the development of artificial flavorings. Packaged snacks, frozen meals, and instant products became popular. This was because families sought convenience.

Rise of global corporations

Multinational food companies were producing and marketing UPFs worldwide by the 1970s and 1980s. Aggressive advertising campaigns promoted sugary drinks and fast food as modern and desirable. These campaigns also promoted packaged snacks.

Are All Processed Foods Unhealthy?

Not all processed foods are created equal. Fortunately, processed foods can play a role in a healthy diet pattern. Frozen vegetables, canned beans, and plain yogurt are examples of nutritious processed items.

Infant formula is an ultra-processed food. But many parents rely on it to properly nourish their children. This is especially the case when breastfeeding isn’t an option.

More negative health outcomes in children are likely without infant formula. These can include malnutrition and cognitive developmental delay.

Another example of an ultra-processed food is protein powders. Many consumers opt for protein powders. They do this to enrich their diet and meet their nutritional needs.

We should strive to eat minimally processed foods more often. Occasionally indulging in an ultra-processed food is perfectly fine. You can and should enjoy this without guilt.

Fearmongering about processed foods may lead to unnecessary shame and anxiety around eating. Consider the overall diet pattern and reason for consuming the processed food.

Healthy eating is a matter of budget and access to fresh foods. Many working families also have limited time to prepare food. A dietitian can help provide individualized nutrition advice on which foods can meet your nutritional needs.

Health risks of UPFs

UPF health risks aren’t the result of one single ingredient. They’re cheap and convenient. They’re also engineered for taste.

Their overall design makes them easy to overconsume while offering little nutritional value. This pattern increases the risk of obesity and heart disease. It also increases the risk of type 2 diabetes and certain cancers.

UPFs share several features that directly affect the body:

• Excess salt — High sodium levels strain the cardiovascular system. This can raise blood pressure and contribute to hypertension.
• High calories, low nutrients — UPFs provide lots of energy but few vitamins and minerals. They also contain little fiber. This makes weight gain more likely.
• Hyper-palatability — Manufacturers engineer UPFs to taste so appealing that people often eat or drink more than they need.
• Refined sugars and starches — Eating these over time can lead to insulin resistance. It can also lead to type 2 diabetes.
• Unhealthy fats — Hydrogenated oils and trans fats raise low-density lipoprotein (LDL, or “bad”) cholesterol. They also lower high-density lipoprotein (HDL, or “good”) cholesterol. This increases heart disease risk.

Tips for Choosing Healthier Packaged Foods

You don’t need to avoid all packaged foods to eat well. The real skill is learning how to spot healthier options.

You can make small changes that add up over time. For example:

• Choose whole foods — Fresh fruits, vegetables, and lean proteins undergo minimal processing. They also come packed with nutrients. Don’t feel afraid to purchase canned, fresh, or frozen options.
• Cook at home — Making meals from scratch gives you control over ingredients and reduces reliance on UPFs.
• Limit sugary drinks — Water, tea, and sparkling water cut excess sugar.

Overall, the research on processed foods is ongoing. You shouldn’t oversimplify it. Everyone has different food preferences, nutritional needs, financial budgets, and access to food.

Healthy eating is about finding a balance. It’s not just the presence of processed foods. It’s the overall pattern of your diet and lifestyle that matters.