Are Ultra-Processed Foods Really That Bad for You?

Ultra-processed foods have become the latest villain in the wellness world. And sure, while most of us can agree that eating pizza or French fries every day isn’t the healthiest choice, is it really so bad to eat that granola bar for breakfast or those chips with lunch?  

Not all ultra-processed foods are created equal. Read on to learn what ultra-processed foods actually are, which ones to avoid and which ones can actually be part of healthy eating habits.  

What are ultra-processed foods, really?

Before we go into which ultra-processed foods are best (and worst), it’s important to clarify what the term actually means, since there are lots of different definitions floating around on the internet.  

Ultra-processed foods are typically defined by how they’re made and what is added to them, often using the the popular NOVA classification system created by researchers, says Christine Stirparo, RDN, a dietitian nutritionist at UW Medicine Primary Care.

The NOVA classification system includes four broad categories of foods:  

• Unprocessed or minimally processed: Fresh or frozen fruits, vegetables and grains; meat, poultry and fish; pasta and rice; and pasteurized dairy milk. This includes whole foods that are roasted, boiled or fermented without alcohol or other additives.
• Minimally processed ingredients: Plant oils, salt, sugar and spices that are used in cooking and baking.
• Processed: Cheese, canned goods, whole wheat pasta, homemade bread and baked goods, dark chocolate, and other foods that have additives like salt or sugar.
• Ultra-processed: Sausage, hot dogs and store-bought burger patties; most store-bought bread and baked goods; canned soups; premade meals (including frozen); margarine; soda; candy and other foods that have additives like artificial coloring and flavoring, high-fructose corn syrup, hydrogenated oils or things that change the texture and consistency of the food.

“However, a caveat is that the classification is just based on processing, so it doesn’t take into account the nutritional quality of the foods,” says Stirparo. “There are foods that are in group 4 that are still nutritionally beneficial.” 

Is it always bad to eat ultra-processed foods?

First, let’s be clear: We’re not going to tell you that any food is bad. (Unless you’re allergic to it, of course.) If you look forward to family pizza and movie nights or grabbing a burger after a hike, more power to you.

Rather than saying all ultra-processed foods are always a bad choice, it’s important to recognize that they do serve a purpose. They’re convenient for people with busy lives. They’re helpful for people who have mobility or mental health issues and can’t cook at home all the time.  

"A lot of processed foods came out after World War II, which helped give women more freedom since they didn't have to spend as much time in the kitchen,” Stirparo adds.  

That said, research throughout the years has suggested there are some serious health risks with eating lots of ultra-processed foods. This can be due to additives, higher concentrations of things like fat, salt, and sugar, and because people eat them instead of more nutrient-dense foods. Regularly eating ultra-processed foods can put someone at increased risk for heart disease, mental health conditions, dementia and type 2 diabetes, just to name a few.

But why or how ultra-processed foods increase the likelihood of getting these conditions still isn’t fully understood, so more research is needed.  

“One thing we definitely know, though, is if you’re eating a lot of ultra-processed foods, they’re taking the place of nutrient-dense whole foods, so you’re getting calories but not getting all the nutrients you need,” says Stirparo.  

That means regularly eating ultra-processed foods like sausage, soda, high-sugar baked goods and candy bars, and fried foods isn’t in your best interest health-wise because they’re taking the place of foods that have more fiber, healthy fats, vitamins and minerals.  

Which ultra-processed foods are OK to eat?  

Again, it goes back to nutrients. These are some ultra-processed foods that still have some nutritional value:  

• Flavored yogurt: It has added sugar, but retains protein and calcium
• Breakfast cereals: More added sugar, but they are fortified with vitamins and minerals, and may also contain fiber
• Plant-based milks: For people who are lactose intolerant, vegetarian or vegan
• Some store-bought bread: If it has whole grains and a decent amount of fiber
• Ready-to-eat meals: Can still contain protein, fiber, vitamins and minerals  
• Protein powders: Obviously, these have lots of protein and can make a nice addition to whole-food smoothies

Stirparo recommends 80% of what you eat being from NOVA groups one through three, with an emphasis on whole foods. The remaining 20% can be ultra-processed foods.

To make sure you’re getting those nutrients, aim to eat 5 servings of fruits and veggies each day. Regularly try to add these foods to your meals and snacks, as well:  

• Whole grains: Oats, brown rice, quinoa, farro, multi-grain bread
• Beans, legumes and lentils
• Nuts and seeds
• Dairy: Milk, yogurt, cottage cheese

“Think about what to include in your diet versus what to cut out, and look at what you’re eating as a whole, not what you eat on a specific day,” Stirparo says.