Ultra-processed Food: WHY should we care and WHY does it matter?

America’s food supply, as well as our recent conversations around food, have become increasingly dominated by ultra-processed foods (UPFs). UPFs are industrially manufactured products containing multiple ingredients and additives such as preservatives, sweeteners, colorings and emulsifiers. These foods are designed to be convenient, palatable and affordable but often lack essential nutrients and are linked to various chronic diseases.

As we hear and learn more about UPFs in the media and scientific literature, we felt it would be timely to review the difference between ultra-processed, processed and unprocessed foods. While it is tempting to “throw the baby out with the bathwater,” we hope this review can help to provide some balance and guidance for both eating and shopping habits in our ultra-processed world.

Understanding Food Processing Levels

Foods can be categorized based on their level of processing:

• Unprocessed Foods: These are foods that have undergone minimal changes, such as washing, cutting or freezing, without the addition of substances not found in the food itself. Examples include fresh fruits, vegetables, whole grains and unprocessed meats.
• Minimally Processed Foods: These foods have been altered from their original form through methods like canning, smoking or fermentation. Examples include canned vegetables, cheeses, cured meats and even convenient food such as Larabars.
• Ultra-Processed Foods (UPFs): These are industrially manufactured products that contain multiple ingredients and additives not typically found in home kitchens. They often lack essential nutrients and are linked to various chronic diseases. Examples include sugary beverages (sodas), packaged snacks and ready-to-eat meals.

Health Implications of Ultra-Processed Foods

Consuming UPFs has been linked to several chronic health conditions:

• Obesity and Weight Gain: Diets high in UPFs are associated with increased caloric intake and a higher risk of obesity. These foods are designed to be highly palatable, often combining high levels of sugar, fat and salt, which can lead to overeating. Additionally, they often lack fiber and protein, which are essential for promoting the feeling of fullness (satiety) while helping to regulate appetite. 
• Type 2 Diabetes: A 2023 meta-analysis found that each 10% increase in UPF consumption led to a 12% higher risk for type 2 diabetes. These foods often have a higher glycemic index, leading to rapid spikes in blood sugar, a leading contributor to the development of type 2 diabetes. They also often contain additives such as emulsifiers and artificial sweeteners that may disrupt the gut microbiome and metabolic processes, contributing to an increased risk in developing type 2 diabetes and insulin resistance.
• Cardiovascular Disease: UPFs often contain high levels of sugar (often in the form of high fructose corn syrup) and high levels of unhealthy fats, which can negatively impact lipid levels and sizes. The high content of added sugars in many UPFs can contribute to obesity, inflammation, and high blood pressure, all of which are known risk factors for heart and vascular disease.
• Cancer: High consumption of UPFs has been associated with an increased risk of various cancers, including colorectal and pancreatic cancers. People who consume 10% more UPFs have an increased risk of overall cancer and breast cancer, along with a 23% higher risk of head and neck cancer and a 24% higher risk of esophageal adenocarcinoma.
• Mental Health Disorders: Diets high in UPFs have been linked to mental health issues such as depression and anxiety. The high levels of sugar and unhealthy fats in these foods can lead to inflammation and oxidative stress, which may affect brain function and mood regulation.

What Can We Do as Consumers to Prioritize Health?

To mitigate the health risks associated with UPFs, consider the following strategies:

• Read Labels Carefully: Examine ingredient lists for additives, preservatives and unfamiliar substances. A great rule of thumb is to opt for packaged foods with fewer ingredients, all of which you can identify and pronounce. Foods with long ingredient lists, especially those containing artificial sweeteners, preservatives and emulsifiers, are likely to be ultra-processed and not helpful for our health.
• Choose Whole Foods When Possible: Opt for fresh fruits, vegetables, whole grains, lean proteins and healthy fats. These foods are unprocessed or minimally processed and retain their nutrient density while promoting satiety through fiber and protein consumption.
• Cook at Home More Frequently: While this call to action is not a mandate to cook all foods from scratch, preparing meals at home allows for better control over ingredients and processing. Home-cooked meals are typically lower in added sugars, unhealthy fats and sodium compared to restaurant or takeout options.
• Be Mindful of Marketing: Be cautious of products labeled as “low-fat,” “sugar-free” or “fortified with vitamins and minerals.” These claims can sometimes mask the extensive processing involved, so careful reading of the ingredient list is always vital.

By making informed dietary choices and reducing the intake of ultra-processed foods, we can all significantly lower our risk of developing chronic disease and improve our overall health.