Your Common-Sense Guide to Processed and Ultra-Processed Foods

Why Does it Matter?

An occasional Oreo or Coca-Cola can be a nice treat. But when ultra-processed foods make up most of the calories we eat, that is a problem. These foods typically are:

• High in added sugars, sodium and unhealthy fats
• Low in fiber, vitamins and essential nutrients
• More calorie-dense than minimally processed foods

Not surprisingly, ultra-processed foods and obesity and weight gain go hand in hand. Research also shows that diets high in these foods lead to many health problems, including depression, Type 2 diabetes and early death. A 2024 review found that eating just one additional serving a day increased the risk of death from cardiovascular disease by 50%. Cardiovascular disease includes heart attacks, stroke, clogged arteries and peripheral artery disease.

What are Processed and Ultra-Processed Foods?

Most of the food we buy at the grocery store is processed, meaning it is no longer in its original state. Processing can involve anything from washing and chopping to adding chemicals to enhance flavor, increase shelf-life and make the food more convenient to eat.

Ultra-processed food relies on several processing steps with multiple ingredients, such as:

• Artificial colors, flavors and sweeteners
• Preservatives
• Thickeners

 Less processed food is generally better for your body than ultra-processed food. However, some ultra-processed foods, such as certain yogurts and whole-grain breads and cereals, may help reduce your risk for chronic diseases like colon cancer.

Be a Savvy Food Consumer

Unfortunately, food labels do not come right out and tell you whether a product is ultra-processed or that an ultra-processed food is particularly harmful. The U.S. Food and Drug Administration is taking steps to help consumers make more informed decisions about their food choices. For now, we need to be savvy shoppers.

“Food labels contain the information you need to identify ultra-processed foods, but you need to know what to look for,” said Mr. Doscher. “Watch for added sugars, fats and salt, which contribute to poor health.”

• Ultra-processed foods typically contain a long list of ingredients. If you do not recognize many of the ingredients on the label, that is usually a red flag.
• Avoid foods with additives and preservatives such as high fructose corn syrup, hydrogenated oils, food dyes, monosodium glutamate, sodium nitrates, sodium nitrites and sulfites (sulfur dioxide, sodium bisulfite and sodium sulfite).
• Choose foods that are lower in saturated fats and do not contain trans fats (“hydrogenated” oils).
• Look for low or reduced-sodium foods.

It can be difficult to avoid ultra-processed food when you are eating out. At a restaurant, look for fresh ingredients and avoid anything fried, sweetened or containing low-fiber grains (white bread). Keep in mind that even “healthy options” like salads, can contain ultra-processed ingredients, such as croutons and dressing.

Why Are These Foods So Prevalent?

There are many reasons we reach for ultra-processed foods. We love the convenience of popping a Lunchables® into our child’s backpack or grabbing a granola bar on the go. A glazed donut is so much tastier than bran cereal. And it is fun to dine at a restaurant with friends without worrying about nutritional facts.

Yet, ultra-processed foods are a significant barrier to living a longer, healthier life. You do not have to eliminate all ultra-processed foods from your diet. But if you can make them the exception rather than the rule, you will be well on your way to lowering your risk for disease and enjoying better health.

Find Care at Catholic Health

Your primary care doctor is your best resource for healthier eating and long-term health. 

Find a Catholic Health physician near you. Or call 866-MY-LI-DOC (866-695-4362).