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. 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.
Understanding the Difference
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 segment. “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.
Identifying Ultraprocessed Foods
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, consider downloading a reliable nutrition 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 that those who consumed the most ultraprocessed foods were 11% more likely to develop cardiovascular disease and 16% more likely to develop coronary artery disease than those who consumed less.
Health Risks Associated with Ultraprocessed Foods
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. 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. 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, understanding the difference between ultraprocessed and processed foods is crucial for making healthier dietary choices. By being aware of the ingredients and nutritional value of the foods we eat, we can reduce our risk of developing chronic diseases and improve our overall health. It’s about making informed choices and finding a balance that works for our lifestyles.
FAQs
Q: What are ultraprocessed foods?
A: Ultraprocessed foods are foods that have been significantly altered from their natural state and contain more than five ingredients, often including additives and preservatives.
Q: How do I identify ultraprocessed foods?
A: Check the ingredients label for alcohol sugar substitutes, long and difficult-to-read names, and more than five ingredients.
Q: What are the health risks associated with ultraprocessed foods?
A: Ultraprocessed foods have been linked to an increased risk of diabetes, heart disease, cancer, and premature death, among other health conditions.
Q: How can I reduce my consumption of ultraprocessed foods?
A: Start by being mindful of your food choices, reading ingredients labels, and opting for whole, minimally processed foods whenever possible. Consider meal planning and prep to make healthier choices more accessible.
