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Ultra-Processed Foods: What They Are & Why You Should Cut Back

Nutrition

Ultra-processed foods are the standard in U.S. culture, the rule rather than the exception. As ultra-processed foods increasingly comprise more of the average diet, the rates of obesity and chronic disease follow suit. But what is considered ultra-processed food, and how do they differ from other processed food?

Today’s article will delve into your questions about ultra-processed foods, their health risks, and how to reduce them in your diet. Specifically, we’ll explore these topics:

What Are Ultra-Processed Foods?

Ultra-processed food is the modern term for “junk food.” They are highly processed, packaged items containing lists of ingredients derived from industrial processes, such as high-fructose corn syrup, chemical preservatives, hydrogenated oils, artificial flavors, artificial colors, and artificial sweeteners. In other words, you can’t make these foods from typical ingredients in your kitchen.  

Ultra-processed food is the modern term for “junk food.” They are highly processed, packaged items containing lists of ingredients derived from industrial processes, such as high-fructose corn syrup, chemical preservatives, hydrogenated oils, artificial flavors, artificial colors, and artificial sweeteners. In other words, you can’t make these foods from typical ingredients in your kitchen.  

Often, ultra-processed foods (UPFs) are convenient, widely available, contain low-cost ingredients, have a long shelf-life, and produce high-profit margins for the food processing industry. They are also highly palatable but stripped of meaningful nutrition, which we’ll discuss more below. 

Examples of ultra-processed foods include:

However, not all food processing or processed foods are bad. For example, minimally processed foods, such as drying beans, pressing olives into olive oil, or making cheese from milk are not the same thing. Also, ultra-processed foods are not packaged items made from single ingredients, such as a bar made with dried fruit and nuts. You can make all these foods at home but often choose not to for quality and convenience. 

How Much Ultra-Processed Food We Eat

Recent data suggest that adults in the U.S. obtain 57% of their daily calories from ultra-processed foods. It’s even more staggering for children, as 67% of their daily calories come from ultra-processed foods. These numbers have increased over the last couple of decades and continue to grow. 

Recent data suggest that adults in the U.S. obtain 57% of their daily calories from ultra-processed foods. It’s even more staggering for children, as 67% of their daily calories come from ultra-processed foods. These numbers have increased over the last couple of decades and continue to grow. 

Why Ultra-Processed Foods Are Harmful

Ultra-processed foods are high in calories but offer little to no nutritional value in terms of essential amino acids, essential fats, vitamins, and minerals, which is why consuming excessive amounts is problematic. Ultra-processed foods often displace more nutritious options, potentially leading to nutrient deficiencies. 

Additionally, ultra-processed foods are designed in laboratories to be hyper-palatable and stimulate the brain’s reward center. They interfere with hunger and fullness cues; instead of feeling full and satisfied from an ultra-processed item, you may feel the urge to continue eating. It’s easy to become addicted and overeat. 

These foods are particularly problematic for those who are food insecure and don’t have access to more nutritious options. Government subsidies and policy help ensure ultra-processed foods remain cheap and widely available. Marketing campaigns often disguise ultra-processed foods as healthy. 

The bottom line: Food companies design ultra-processed foods for overconsumption and profit, not health.  

The bottom line: Food companies design ultra-processed foods for overconsumption and profit, not health.  

Health Risks Linked to Processed Foods

The more processed foods you eat, the greater your risk for chronic disease and poor health outcomes, including:

How to Cut Back on Processed Foods 

Reducing processed foods in favor of minimally or non-processed foods (whole foods) is one of the best things you can do to address a health concern and improve overall health. It’s not always easy and requires more time and commitment, but it’s worth it! Here are some ways to cut back:

The Fork offers personalized, functional medicine to support your health goals from all angles, including nutrition and lifestyle. If you’re stuck and need the next steps, why wait longer to feel better? We can help today!

References

  1. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J. C., Louzada, M. L., Rauber, F., Khandpur, N., Cediel, G., Neri, D., Martinez-Steele, E., Baraldi, L. G., & Jaime, P. C. (2019). Ultra-processed foods: what they are and how to identify them. Public health nutrition, 22(5), 936–941. 
  2. Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW. Ultra-processed food consumption among US adults from 2001 to 2018. Am J Clin Nutr. 2022;115(1):211-221. 
  3. Gearhardt AN, Schulte EM. Is Food Addictive? A Review of the Science. Annu Rev Nutr. 2021;41:387-410. 
  4. Lane, M. M., Gamage, E., Du, S., Ashtree, D. N., McGuinness, A. J., Gauci, S., Baker, P., Lawrence, M., Rebholz, C. M., Srour, B., Touvier, M., Jacka, F. N., O'Neil, A., Segasby, T., & Marx, W. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ (Clinical research ed.), 384, e077310. 
  5. Lane MM, Davis JA, Beattie S, et al. Ultraprocessed food and chronic noncommunicable diseases: A systematic review and meta-analysis of 43 observational studies. Obes Rev. 2021;22(3):e13146. 

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