Introduction to Ultraprocessed Foods
More than half of the calories Americans eat daily come from ultraprocessed foods — and that’s not a good thing. These foods, such as cereals, candy and frozen meals, have been linked to adverse health outcomes, including diabetes, heart disease, cancer and premature death, TODAY.com previously reported.
Understanding the Difference
That’s why most dietitians and doctors will encourage you to limit the ultraprocessed food in your diet, but in order to do that, you need to know how it differs from just processed food.
Spotting the difference comes down to your familiarity with ingredients labels, Dr. Ian Smith, physician and author of “Eat Your Age,” said in a recent TODAY segment.
Diet Tip of the Day: How to Distinguish Ultraprocessed and Processed Foods
“Ultraprocessed means (the food) has more than five ingredients,” Smith explained. “Whereas processed (foods) typically have two or three ingredients that are recognizable.”
Processed foods are minimally altered from their natural state — think sliced fruit, bottled milk, packaged beef, canned veggies.
If you’re still unsure, check the ingredients label for alcohol sugar substitutes, like erythritol and xylitol, and other ingredients with long and difficult-to-read names.
"If you can’t pronounce (the words), it’s probably not great,” he added.
For easy nutritious meal plans that can help you get more whole and minimally processed foods into your diet, download the Start TODAY app.
Why it Matters
While ultraprocessed foods can help you meet dietary goals in a time crunch, experts recommend a diet full of mostly whole foods to optimize your health.
Ultraprocessed foods are often loaded with sugar and sodium and offer little nutritional value.
Research has shown that ultraprocessed foods can increase your blood sugar and cardiovascular disease risk, said Smith. A 2024 study looked at 200,000 U.S. adults and found than those who consumed the most ultraprocessed foods were 11% more likely to develop cardiovascular disease and 16% more likely to develop coronary artery disease that those who consumed less.
Eating ultraprocessed foods in excess has also been linked to 32 different health conditions, including cancer, obesity and poor mental health in a 2024 study found. Other observational studies have also associated ultraprocessed foods with overeating and cognitive decline.
How to Get Started
Since it’s unlikely that you’ll be able to completely cut ultraprocessed foods out of your life, it’s best to be mindful of “budgets and time constraints,” Kristin Kirkpatrick, registered dietitian, previously reported for TODAY.com.
Instead, look out for the healthiest ultraprocessed foods you can. For example, cereals and whole grains offer the micronutrients we need, and French fries you make at home by slicing potatoes will be less processed than those from a fast-food restaurant.
For the majority of your meals, try to stick to whole foods that are minimally processed, which preserves their nutrients.
Conclusion
In conclusion, being able to distinguish between processed and ultraprocessed foods is crucial for maintaining a healthy diet. By understanding the differences and making informed choices, individuals can reduce their risk of various health conditions and promote overall well-being.
FAQs
Q: What is the main difference between processed and ultraprocessed foods?
A: The main difference is the number of ingredients and the level of processing. Ultraprocessed foods have more than five ingredients and are highly processed, whereas processed foods have fewer ingredients and are minimally altered from their natural state.
Q: How can I identify ultraprocessed foods?
A: Check the ingredients label for alcohol sugar substitutes, like erythritol and xylitol, and other ingredients with long and difficult-to-read names. If you can’t pronounce the words, it’s probably not great.
Q: What are the health risks associated with ultraprocessed foods?
A: Ultraprocessed foods have been linked to various health conditions, including diabetes, heart disease, cancer, and premature death. They can also increase blood sugar and cardiovascular disease risk, and are associated with overeating and cognitive decline.
