Ultra-processed foods (UPFs), characterized by their extensive manufacturing and the inclusion of artificial ingredients, added sugars, unhealthy fats, sodium, and preservatives, have become a dominant part of the average diet, particularly in the United States, where they account for approximately 60% of consumption. A growing body of research consistently links a high intake of these foods to a wide array of significant health concerns, including an increased risk of obesity, cardiovascular disease, type 2 diabetes, various cancers, and other metabolic disorders. This has led to considerable discussion and concern regarding their impact on public health.

However, the category of ultra-processed foods is remarkably broad, encompassing items from salty snacks and deli meats to seemingly healthier options like certain breads and yogurts. Experts caution against making blanket condemnations of all UPFs, as some items, despite their processing, can still offer valuable nutrients. Valerie Sullivan, PhD, MHS, RDN, assistant scientist at the Johns Hopkins Bloomberg School of Public Health, noted that many UPFs contain valuable nutrients, leading to hesitation in making sweeping recommendations against consuming all of them.

Despite this nuance, consistent evidence points to certain ultra-processed foods as significant contributors to poor health outcomes. A September 2024 study involving over 200,000 U.S. adults specifically identified the potential worst offenders for cardiovascular health, offering guidance for those looking to reduce their intake. In December, another small pilot study published in Obesity Science and Practice provided compelling insights into the immediate benefits of reducing UPF consumption. Participants who cut their ultra-processed food intake by nearly 50% experienced significant health improvements, including increased energy, an average weight loss of 7.7 pounds, a 50% reduction in sugar consumption, a 37% decrease in saturated fat, and a 28% drop in sodium intake. They also reported better skin, reduced limb swelling, and improved mood. These findings highlight the potential for substantial health gains from even moderate reductions.

Experts identify several categories of ultra-processed foods that should be prioritized for reduction due to their consistent links to adverse health outcomes:

• Processed Meats: Mingyang Song, ScD, an associate professor at Harvard, identifies processed meats as a top priority due to their consistent link to major causes of death. Despite containing protein and sometimes iron, these meats, such as bacon, sausage, hot dogs, ham, and lunch meats, are high in sodium and saturated fat. The September 2024 study directly associated them with cardiovascular problems, and the International Agency for Research on Cancer classifies them as carcinogens. Healthier alternatives include baked or grilled poultry, fish, and lean red meats. Small amounts can be used for flavor rather than as the main component of a meal.
• Sugar-Sweetened Beverages: Drinks like soda, sweet teas, energy drinks, and fruit cocktails are widely recognized for their links to weight gain, obesity, diabetes, heart disease, and metabolic disorders, as noted by Song. Bonnie Liebman, MS, Director of Nutrition for the Center for Science in the Public Interest, also points out their contribution to tooth decay. These beverages were also cited as major contributors to poor cardiovascular health in the September study. While diet beverages may seem appealing, Sullivan advises caution due to their own associated health concerns. Instead, water (plain or infused), unsweetened teas, or naturally flavored sparkling water are recommended.
• Commercially Fried Foods: Sullivan explains that commercially fried foods, including french fries, packaged chips, donuts, and meat or fish nuggets, offer little nutritional value while being calorie-dense and loaded with added fats, salt, and sometimes artificial flavors and preservatives. The deep-frying process itself can create potentially carcinogenic substances. Swapping frying for baking, such as roasted potatoes instead of french fries, is a healthier alternative.

However, it's crucial to acknowledge the nuanced perspective that not all ultra-processed foods are universally detrimental. A 2024 study in The Lancet Regional Health—Americas found that some ultra-processed foods, including certain breads, cold cereals, yogurt, dairy desserts, and savory snacks, were not associated with poor cardiovascular health in the same way as sugar-sweetened beverages and processed meats. Bonnie Taub-Dix, RDN, author and podcast host, emphasizes that some UPFs offer convenience and affordability, helping to meet dietary needs, and advises against universally maligning them.

Certain ultra-processed foods, when selected carefully, can still offer health benefits:

• Whole Grain Bread: Although processed, whole grain breads retain valuable nutrients like fiber, B vitamins, and essential minerals, supporting digestion and reducing heart disease risk. Look for whole grains as the first ingredient, a short ingredient list with recognizable additions, and oils like olive oil over soybean oil.
• Grass-Fed Processed Meats: Timothy Yeatman, MD, FACS, suggests grass-fed processed meats as a better choice, citing research showing higher levels of heart-healthy omega-3 fatty acids and alpha-linoleic acids compared to grain-fed versions.
• Hummus: While some hummus varieties are ultra-processed with added preservatives and flavorings, a simple chickpea-based hummus provides fiber and protein. Opt for versions made with olive oil or high-oleic sunflower oil, which contain beneficial omega-9 fats with potential anti-inflammatory and anti-cancer properties.
• Yogurt: Even sweetened yogurt can be an excellent source of probiotics, calcium, and protein, with consumption linked to a reduced risk of type 2 diabetes and lower all-cause mortality. Choosing minimally processed plain Greek yogurt and adding fresh fruit or a touch of honey is recommended.
• Canned Beans: Canned beans, though sometimes considered ultra-processed depending on preparation, are highly nutritious, offering plant-based protein, fiber, and essential nutrients like iron and magnesium. Selecting low-sodium versions and rinsing them can reduce sodium content by up to 40%.

Reducing ultra-processed food intake can be challenging due to their accessibility, affordability, and sometimes addictive nature. Experts recommend a gradual approach to create sustainable habits. Key strategies include prioritizing whole foods such as fresh fruits, vegetables, whole grains, lean proteins, nuts, and seeds, aiming for half a plate of produce at each meal. Reading food labels to identify unfamiliar additives and long ingredient lists is crucial. Cooking at home offers greater control over ingredients, and meal planning in advance can prevent impulse purchases of unhealthy options. Staying hydrated is also important, as cravings can sometimes be mistaken for thirst. Despite the clear health benefits, U.S. nutrition guidelines currently lack specific recommendations for reducing UPF consumption, a gap that researchers attribute to food industry lobbying, highlighting a critical need for effective, evidence-based interventions and future guideline changes.