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We all know that ultraprocessed foods aren’t the healthiest choice, but not all ultraprocessed foods have the same impact on our health. It can depend on how much a food is processed and for what purpose. In fact, some ultraprocessed foods can even be good for you.
One of the most thorough studies to look at which ultraprocessed foods have the most harmful health effects was in September 2024. It looked at more than 200,000 U.S.
adults and which of their dietary habits were associated with a greater risk of cardiovascular disease. The group that consumed the most ultraprocessed foods was 11% more likely to develop cardiovascular disease and 16% more likely to develop coronary artery disease than those who consumed the least ultraprocessed foods. The researchers also conducted another analysis, where they looked at a total of about 1.
25 million adults. The findings on coronary artery and cardiovascular disease were similar, but it also pointed to an increase risk of stroke by 9% for those who consumed the most ultraprocessed foods. And there were two types of processed foods that drove most of the health risks: sugary drinks and processed meat, poultry and fish.
On the other hand, breakfast cereals, flavored yogurts, frozen yogurt and packaged snacks like popcorn and crackers were linked to a reduce risk of cardiovascular disease. It's important to note, however, that the study doesn't prove that these foods cause these health problems — just that there's an association. Many other studies of ultaprocessed foods have found that processed meats and beverages in particular can increase risk of health problems.
presented in July 2024 at the American Society for Nutrition meeting based on over 500,000 adults found that eating more ultraprocessed foods was linked to increase in death from any cause, as well as death from heart disease and diabetes. One in May followed more than 100,000 people for 30 years who'd never had cancer, heart disease or diabetes. The data looked at lifestyle and dietary habits, and tracked how their health changed.
Study authors concluded that eating more ultraprocessed food led to a slightly higher risk of death, but that certain types of processed foods had an especially strong link. Ultraprocessed foods are easy to grab in the grocery store without realizing it. So what are some examples of processed foods? And how do they impact your health? Here's what to know.
Ultraprocessed foods have undergone an extensive transformation of the original food and often contain only extractions of it. A 2019 commentary in the defined ultraprocessed foods as “industrial formulations of processed food substances (oils, fats, sugars, starch, protein isolates) that contain little or no whole food and typically include flavorings, colorings, emulsifiers, and other cosmetic additives.” Registered dietitian Vanessa Rissetto, founder of Culina Health, said on that some of the hallmarks of ultraprocessed food include "many additives, coloring (and) flavors.
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We're trying to extend shelf life, prevent from spoilage, (boost) convenience, change the texture and the mouth feel. So that's where you would see things that are altered from their natural state." She added that ultraprocessed foods are often designed to be addictive, with lots of added sugar, fat and salt.
Examples include meat products like ham, chicken nuggets and hot dogs, potato chips, soda, commercial bread, candy, vegan cheese or meats, and more. , on the other hand, has undergone only some processing from its original, natural state. This could be adding salt, sugar or other additives to ensure freshness.
Examples include fruit juice, refined flour, and beans, fresh bread, cheese and pre-cut fruits and vegetables. "Canned vegetables or meats that have been cured, that is also considered processed," Rissetto explained. Whole foods, as the name implies, have gone through either no or minimal processing.
A key indicator of whole foods is that most to all of their nutrient density (vitamins, minerals and fiber) remains intact. Examples include steel-cut oats, whole fruits and vegetables, raw nuts and , grains such as quinoa or wild rice, dry beans and legumes, fatty wild fish, lean poultry or meat, and yogurt. Rissetto used different types of yogurt to distinguish between whole, processed and ultraprocessed foods: Whole milk yogurt is considered a whole food; low-fat yogurt is considered lightly processed; yogurt with sweetener and flavorings is considered ultraprocessed, even though it's not devoid of nutritional value.
A handful of corn chips during a football game or a store-bought cookie after dinner won’t make a huge difference in your overall health. However, when these foods become staples in your diet, research shows that adverse physical and mental health implications may arise. In fact, one February 2024 study found that .
A 2022 cross-sectional examination in the journal found that individuals who consumed the greatest amount of ultraprocessed foods were significantly more likely to report mild and more anxious days per month. The authors noted that the associations with adverse mental health outcomes and ultraprocessed foods might be due to higher amounts of biologically active food additives and low-essential nutrients. published in the August 2023 issue of the Journal of Affective Disorders found that high consumption of ultra-processed foods is associated with depressive symptoms, especially in people with obesity.
"If you're not feeling good, if you're eating processed foods all the time, you're not sleeping well, there's all of these other cascade effects that negatively impact your health," Rissetto said. A 2022 study published in found that men who ate a large amount of ultraprocessed foods had a 29% greater risk of than those who had smaller amounts. The men with the highest ultraprocessed-food intake ate mostly ready-to-eat products derived from meat, poultry or fish.
Another found that consumption of highly processed foods was linked with higher mortality risk, especially from cardiovascular disease. Excess ultraprocessed food consumption has also been linked to obesity, heart disease, nonalcoholic fatty liver disease and early death. Recent research on ultraprocessed foods clearly shows the greater the consumption, the greater the risk.
That means that occasionally having ultraprocessed food is not likely to lead to early death — rather, it’s when you're eating these foods much more than nutrient-rich whole foods that it becomes a problem. A good rule is to make 85% of your diet nutrient-dense and consider the remaining 15% percent your allowance for everything else. The goal should be finding a ratio that's sustainable, not perfect.
"Choose whole foods, be less reliant on convenience foods. Plan ahead," Rissetto advised. "If you plan ahead, then you're not going to grab these quick things.
Less is more — less ingredients, study the labels. But remember, you can have ultraprocessed foods sometimes, but what you eat does matter, so be mindful of that." Completely avoiding all ultraprocessed foods may not be realistic for everyone due to budget or time constraints.
So it’s important to assess the level of processing and nutritional value. Some and may be considered ultraprocessed, but they can still contain important micro and macronutrients. And the level of processing can vary even among sources of the same food.
For example, a burger cooked at home has different nutritional value and processing from one bought frozen from the store, which is different from those sold at a fast-food restaurants. Processing of general snack foods may vary as well based on brand. If you're looking to avoid ultraprocessed foods, skip those that meet these factors: It would be close to impossible to list every ultraprocessed food, as you'll find dozens upon dozens of examples in your average grocery store.
But here are some of the most accessible examples: Not all ultraprocessed foods are equally harmful to your health. In fact, some research has drawn distinctions among the different types and their health impact. Studies have found the following ultraprocessed foods may be associated with higher risk of death: However, more research is needed to more fully understand which ultraprocessed foods are most harmful and why.
Kristin Kirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. Follow Kristin while she works to help people live longer and better , with the world’s greatest need in mind, good health.
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