Introduction to Ultraprocessed Foods

The Trump administration’s quest to “Make America Healthy Again” has put ultraprocessed foods in the spotlight. Robert F. Kennedy Jr., the nation’s new health secretary, has cited “highly chemically processed foods” as a chief culprit behind an epidemic of chronic disease in the U.S., including ailments such as obesity, diabetes, and autoimmune disorders. Such foods are “poisoning” people, particularly children, Kennedy said during Senate confirmation hearings. He has vowed to work to remove such foods from federal programs such as the Supplemental Nutrition Assistance Program, or SNAP.

What are Ultraprocessed Foods?

Most foods are processed, whether it’s by freezing, grinding, fermentation, pasteurization, or other means. In 2009, Brazilian epidemiologist Carlos Monteiro and colleagues first proposed a system that classifies foods according to the amount of processing they undergo, not by nutrient content. At the top of the four-tier scale are foods created through industrial processes and with ingredients such as additives, colors, and preservatives that you couldn’t duplicate in a home kitchen, said Kevin Hall, a researcher who focuses on metabolism and diet at the National Institutes of Health.

Classification of Ultraprocessed Foods

These foods are often made to be both cheap and irresistibly delicious, said Dr. Neena Prasad, director of the Bloomberg Philanthropies’ Food Policy Program. “They have just the right combination of sugar, salt, and fat and you just can’t stop eating them,” Prasad said. However, the level of processing alone doesn’t determine whether a food is unhealthy or not, Hall noted. Whole-grain bread, yogurt, tofu, and infant formula are all highly processed, for instance, but they’re also nutritious.

Are Ultraprocessed Foods Harmful?

Many studies suggest that diets high in such foods are linked to negative health outcomes. But these kinds of studies can’t say whether the foods themselves are the cause of the negative effects — or whether there’s something else about the people who eat these foods that might be responsible. Ultraprocessed foods, as a group, tend to have higher amounts of sodium, saturated fat, and sugar, and tend to be lower in fiber and protein. It’s not clear whether it’s just these nutrients that are driving the effects.

Research on Ultraprocessed Foods

Hall and his colleagues were the first to conduct a small but influential experiment that directly compared the results of eating similar diets made of ultraprocessed versus unprocessed foods. Published in 2019, the research included 20 adults who went to live at an NIH center for a month. They received diets of ultraprocessed and unprocessed foods matched for calories, sugar, fat, fiber, and macronutrients for two weeks each and were told to eat as much as they liked. When participants ate the diet of ultraprocessed foods, they consumed about 500 calories per day more than when they ate unprocessed foods, researchers found — and they gained an average of about 2 pounds (1 kilogram) during the study period. When they ate only unprocessed foods for the same amount of time, they lost about 2 pounds (1 kilogram).

Should Ultraprocessed Foods be Regulated?

Some advocates, like Prasad, argue that the large body of research linking ultraprocessed foods to poor health should be more than enough to spur government and industry to change policies. She calls for actions such as increased taxes on sugary drinks, stricter sodium restrictions for manufacturers, and cracking down on marketing of such foods to children. “Do we want to risk our kids getting sicker while we wait for this perfect evidence to emerge?” Prasad said.

Regulation and Policy

Last year, former FDA Commissioner Robert Califf broached the subject, telling a conference of food policy experts that ultraprocessed foods are “one of the most complex things I’ve ever dealt with.” But, he concluded, “We’ve got to have the scientific basis and then we’ve got to follow through.”

How Should Consumers Manage Ultraprocessed Foods at Home?

In countries like the U.S., it’s hard to avoid highly processed foods — and it’s not clear which ones should be targeted, said Aviva Musicus, science director for the Center for Science in the Public Interest, which advocates for food policies. “The range of ultraprocessed foods is just so wide,” she said. Instead, it’s better to be mindful of the ingredients in foods. Check the labels and make choices that align with the current dietary guidelines, she suggested.

Consumer Advice

“We have really good evidence that added sugar is not great for us. We have evidence that high-sodium foods are not great for us,” she said. “We have great evidence that fruits and vegetables which are minimally processed are really good for us.” It’s essential not to vilify certain foods, she added. Many consumers don’t have the time or money to cook most meals from scratch. “Foods should be joyous and delicious and shouldn’t involve moral judgment,” Musicus said.

Conclusion

Ultraprocessed foods make up a significant portion of the U.S. diet, and their impact on health is a topic of ongoing debate. While some research suggests a link between these foods and negative health outcomes, more definitive studies are needed to fully understand their effects. Consumers can take steps to manage their intake of ultraprocessed foods by being mindful of ingredients and choosing whole, minimally processed foods whenever possible.

FAQs

• Q: What are ultraprocessed foods?
  A: Ultraprocessed foods are those that have been created through industrial processes and contain ingredients such as additives, colors, and preservatives.
• Q: Are all processed foods unhealthy?
  A: No, not all processed foods are unhealthy. Some, like whole-grain bread and yogurt, can be part of a nutritious diet.
• Q: How can I manage my intake of ultraprocessed foods?
  A: Check food labels, choose whole, minimally processed foods, and be mindful of added sugars, sodium, and saturated fats.
• Q: Should ultraprocessed foods be regulated?
  A: Some advocates argue that regulation is necessary to protect public health, while others believe more research is needed before taking policy action.
• Q: Can I still enjoy ultraprocessed foods as part of a healthy diet?
  A: Yes, moderation is key. It’s essential to balance ultraprocessed foods with a variety of whole, nutritious foods.