What Makes a Food Ultra-Processed?
Many people are now paying attention to the advice to limit ultra-processed foods in their diets. While concerns about these foods have grown, it is important to remember that not every item found in the middle aisles of a grocery store increases the risk for serious health problems like heart disease, cancer, or type 2 diabetes. Even packaged foods with unfamiliar or hard-to-pronounce ingredients are not always dangerous.
Research shows that eating too many ultra processed foods can lead to certain health issues, but that does not mean every processed food is harmful. Some processed products have little to no effect on health, and others may only be a risk when eaten in large quantities. Some processed foods might even offer health benefits.
The Different Levels of Food Processing
When people talk about processed foods, it helps to know that processing isn’t all the same. Food processing exists on a scale, from very simple to extremely complex. Experts sort processed foods into four main types, depending on how much they have been changed from their natural form:
Unprocessed and Minimally Changed Foods
These foods are either completely natural or have only been changed a little. Examples include fresh apples, plain yogurt, plain popcorn, eggs, or milk that’s only been pasteurized or frozen. Chopped vegetables and frozen fruits also belong here.
Basic Culinary Ingredients
Producers make these by extracting parts from natural foods. These items include things like table sugar, oils, butter, and salt. People often use them when preparing homemade foods rather than eating them alone.
Processed Foods
In this type, foods from the first group are mixed with ingredients from the second group. Examples include canned beans, cheese, salted nuts, and simple breads. These foods often come in packages, but they don’t have many complex additives.
Ultra-Processed Foods
Companies significantly change these foods through industrial methods. They usually contain five or more ingredients, many of which you wouldn’t find at home. Additives such as stabilizers, preservatives, flavors, and colors are common. Ultra-processed foods tend to have plenty of sugar, unhealthy fats, and salt but lack many of the original food’s nutrients.
This classification can help shoppers understand where foods like frozen yogurt, packaged snacks, crackers, and many fast-food items fit. Ultra-processed foods often look and taste appealing, but the high level of alteration can remove natural nutrients.
How the NOVA System Sorts Foods
Scientists developed the NOVA Food Classification System to help people judge how much a food has been changed from its original state. The NOVA system organizes all foods into four groups, each defined by how processed they are.
| Group | Description | Common Examples |
|---|---|---|
| 1. Natural or Minimally Changed Foods | Foods that are either direct from nature or changed just a little (such as peeling, freezing, or grinding). | Fresh veggies, frozen fruit, unsalted nuts, plain milk, eggs |
| 2. Ingredients from Natural Sources | Extracted items used in cooking but not eaten alone. | Sugar, vegetable oil, honey, salt |
| 3. Processed Foods | Foods that include both Group 1 and Group 2 items, often preserved or seasoned. | Bread made at home, cheese, canned vegetables, smoked fish |
| 4. Ultra-Processed Foods | Heavily engineered foods with additives and few whole-food components. | Potato chips, packaged snack cakes, sweetened cereals, fast food, soft drinks |
Ultra-processed foods are popular because people can eat them right away and store them for a long time. Manufacturers use substances like high-fructose corn syrup, hydrogenated oils, artificial flavors, and food dyes to make these foods. These items are not something you would find in your kitchen at home.
Packaged snacks, dairy-based desserts, crackers, many types of fast food, and energy bars are well-known ultra-processed foods. Even some breakfast cereals fall into this group if they contain many additives or lots of sugar and salt. When people choose less processed foods, especially those closer to their original form, they get more real nutrients and fewer artificial additives.
How Do Highly Processed Foods Impact Your Health?
Eating a lot of ultra-processed foods can cause several health concerns. Many studies show that high intake can increase the risk of heart disease, stroke, type 2 diabetes, nonalcoholic fatty liver disease, and obesity. These foods are also tied to higher chances of developing some cancers, such as colorectal cancer. Possible health problems related to ultra-processed foods include:
- Obesity and overweight
- Heart disease (including heart attacks)
- Type 2 diabetes
- High blood pressure
- Stroke
- Depression and anxiety
- Lower “good” HDL cholesterol
- Colorectal cancer
Ultra-processed foods often contain extra sugars, unhealthy fats, artificial additives, and low fiber. These ingredients may make people feel less full and more likely to overeat, which raises certain health risks. Not all foods in this group are equal.
Factory-made whole-grain breads may be ultra-processed, but they don’t increase the risk of cancer or heart disease. In fact, eating whole-grain choices can help lower the risk of diabetes, heart disease, and obesity.
Are Certain Processed Food Components Worse for Health?
Ingredients Linked to Higher Cancer Chances
Some ingredients in processed foods can increase cancer risk. Processed meats like hot dogs, bacon, and sausages often use curing, smoking, or fermenting. These methods create chemicals such as N-nitroso compounds (NOCs) and polycyclic aromatic hydrocarbons (PAHs), which can cause cancer.
When people fry foods at high heat, such as certain snacks and fast foods, chemicals like acrylamide and heterocyclic amines (HCAs) can form and raise cancer concerns. Drinking alcohol regularly can also increase the risk for several types of cancer.
| Ingredient | Possible Cancer-Related Chemicals | Common Foods |
|---|---|---|
| Processed meats | NOC, PAH | Bacon, hot dogs, sausages |
| Fried foods | Acrylamide, HCA | Potato chips, fried chicken |
| Alcohol | Acetaldehyde (from alcohol breakdown) | Beer, wine, spirits |
Low-nutrient foods high in added sugar and fat may also raise cancer risk over time by causing weight gain.
Substances That Can Interfere With Hormones
Some packaging and food-processing chemicals can disrupt the body’s hormone system. Manufacturers use Bisphenol A (BPA) and its alternatives BPS and BPF in plastics and linings for cans or bottles.
These chemicals can leach into food and act like hormones such as estrogen, which may affect the body’s balance over time. Researchers continue to debate the safety of these chemicals, but some lab studies link them to problems like insulin resistance and higher diabetes risk.
Components That Can Lead to Excess Weight Gain
Manufacturers often add high amounts of salt, sugars, and unhealthy fats to highly processed foods. They use high-fructose corn syrup as a sweetener in breakfast cereals, baked goods, and sodas. These blends make foods tastier and easier to overeat. Other common ingredients include:
- Artificial sweeteners (aspartame, sucralose).
- Emulsifiers and thickeners improve texture and shelf life.
- Monosodium glutamate (MSG), BHT, TBHQ, and artificial flavors and colors (like Red 40).
These additives can increase cravings and encourage larger portions, raising the risk of obesity.
| Ingredient | Found In | Effect |
|---|---|---|
| Added sugars/High fructose corn syrup | Sodas, cereals, desserts | Increases calorie intake |
| Artificial colors/flavors | Candy, snacks, some cereals | Enhances taste, appeal |
| Emulsifiers | Ice cream, dressings, breads | Changes texture, may affect gut health |
Ways to Evaluate Processed Foods
When deciding what processed foods to buy and eat, consider both the benefits and drawbacks. Some processed items, like already-chopped vegetables or fillets of fish, save time and effort, making it easier to include healthy foods in your diet.
On the other hand, some processing methods can remove nutrients or add extra ingredients that are not as good for you. Start by checking the ingredient list. Foods with whole grains, vegetables, or other nutrient-rich ingredients listed first are usually better choices. If white flour, added sugar, or salt appear at the top, and healthier ingredients are farther down, it may be better to look for another option.
Shorter ingredient lists with familiar words often mean that the food is less processed. Here is a simple table to help you look for what should or should not be at the top of the ingredient list:
| Try to Find | Try to Limit |
|---|---|
| Whole grains (whole wheat, brown rice) | Refined grains (white flour) |
| Vegetables, beans, legumes | Added sugars |
| Healthy fats (olive oil, nuts) | Hydrogenated oils |
| Lean protein | High sodium |
Think about the context. Sometimes, a very processed food can serve a purpose. For example, athletes might use sports drinks or energy gels during long events, while most people do better with water as a daily drink. How often you eat a food also matters. Foods eaten every day, like soft drinks or snack foods, have a bigger impact on health than treats you eat only occasionally. Swapping out foods you eat often for healthier options can make a real difference.
A balanced diet helps, too. If most meals include fresh produce, whole grains, lean protein, and healthy fats, there is room for small amounts of processed snacks or sweets. Eating a variety of less-processed foods builds a strong foundation and makes the occasional treat less of an issue. If you find it easy to eat only a small amount of something, like a piece of candy or a handful of chips, those foods can fit into your home in small quantities. If it’s hard to stop at one serving, it might be better not to keep these foods at home.
The World Health Organization suggests limiting foods high in sodium, sugar, and unhealthy fats. Choosing products with whole-food ingredients and healthy fats, such as olive oil and nuts, can better support your health. By paying attention to the ingredient list, context, frequency, and portion sizes, you can make balanced choices with processed foods. Simple swaps and reading labels can help you eat better without feeling restricted.
