Ultra-processed foods have become a popular topic of conversation, and a growing concern in public health. These foods are associated with worse diet quality and a long, ever-expanding list of adverse health outcomes. But what classifies as an ultra-processed food?
Nearly 75% of the U.S. food supply is estimated to be ultra-processed.
Food label education is important, but the new Dietary Guidelines for Americans shift toward practical, behavior-based counseling strategies. Most people assume “ultra-processed” means any packaged foods, which can create confusion or guilt. Using the plain-language definition based on the NOVA food classification system: These foods typically contain ingredients not used in home cooking (eg, maltodextrin, hydrogenated oils and flavor enhancers); are examples of industrial formulations rather than traditional foods; and are crafted specifically for enhanced taste and convenience. An easy rule: If it looks nothing like its original food and has a long ingredient list, it is ultra-processed.
Screening questions consumers can ask themselves while grocery shopping:
- Would my grandmother recognize this as food?
- Could I prepare something similar at home?
- Are most ingredients foods or chemicals?
Most of us tend to achieve better results when guidance is given as “add more whole foods” rather than “stay away from processed foods.” We should promote swap strategies, not restrictions. The focus is on substitutions, not elimination of foods.
Ultra-processed foods also reduce satiety, because industrial processing alters their structure, making them softer and easier to eat and digest. This leads to a faster rate of consumption, which can override natural fullness signals and cause people to overeat. Additionally, ultra-processed foods often contain additives and have lower levels of fiber, leading to less sustained fullness.
Not all ultra-processed foods are equally concerning for health.
Many ultra-processed foods are junk foods, but many others are products that we use all the time to feed our families, and we incorporate them into the meals that we cook every day.
Prepackaged whole grain breads, many yogurts, instant oatmeal, and jarred pasta sauces are all ultra-processed foods, but have lower levels of saturated fats and added sugars while still containing a plethora of nutrients that help reduce disease risk. Baked beans, which contain protein, fiber, and minerals like iron and potassium, are ultra-processed, but consumption of beans has been shown to support heart health by lowering cholesterol, improve digestive health through fiber, and help stabilize blood sugar. Dairy alternatives like soy milk and or meat alternatives—these are ultra-processed and can be beneficial. It’s a balancing act. It’s important to identify foods that are of most concern for health.
One criticism regarding the debate on ultra-processed foods is that we are focusing too heavily on processing and not enough on nutritional value, undermining efforts to improve global nutrition through fortified, shelf-stable products, especially in low-income regions. You don’t want to throw the baby out with the bathwater. Highly processed food has helped us feed a lot more people and reach populations that wouldn’t otherwise get a lot of food. We need to learn what it is about the ultra-processed foods that is harming our health and address those issues.
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