You know the drill: you’re in a rush, you’re hungry, and you grab the closest thing that looks like food. But wait – what you just grabbed might be ultra-processed, and that’s not doing your body any favors. These foods are packed with artificial ingredients that can have some pretty negative effects on your health.
Understanding the food processing spectrum
So, how do you know what’s ultra-processed and what’s not? “Processed food” has a bad reputation to be sure, but it’s important to know that not all processed foods are the same. It’s not just about avoiding all processed foods – it’s about understanding the difference between minimally processed options and ultra-processed foods. For example, from your body’s point of view, there’s a big difference between a bag of frozen broccoli and a box of frozen pizza.
Let’s break down the difference between ultra-processed, processed, and minimally processed foods—and why cutting back on the ultra-processed stuff is one of the best moves you can make for your health.
When it comes to food processing, experts generally break things down into four categories:
Unprocessed or minimally processed foods: These are foods in their original state or close to it. Unprocessed foods are untouched—nothing added, just fresh from nature. Minimally processed foods might be washed, chopped, frozen, or cooked, but nothing extra is added. Think fruits, vegetables, whole grains, beans, meat, fish, eggs, milk, fresh juices, plain yogurt, nuts, seeds, herbs, spices, tea, coffee, and water. These are the building blocks of a healthy diet.
Processed culinary ingredients: These are substances we get from natural foods—usually by pressing, grinding, or refining—that help us prepare meals. They’re not eaten on their own and don’t offer much nutrition, but they’re used to cook. Just go easy on them. Examples include oils, butter, sugar, honey, syrup, starches, and salt. Processed foods: These are natural foods with salt, sugar, oil, or other ingredients added to preserve them or boost flavor. Methods like canning, smoking, or fermenting are common. They’re often eaten with meals or as snacks. While some processed foods are fine in moderation, others can sneak in extra fat, sugar, or sodium. Examples include canned veggies in brine, fruit packed in syrup, smoked meats, and freshly baked breads or cheeses. Ultra-processed foods: These are the ones to watch out for. Ultra-processed foods go through heavy industrial processing and often contain ingredients you wouldn’t use in your own kitchen—like emulsifiers, artificial sweeteners, colors, and preservatives. Whole foods are broken down and reassembled into products that are convenient and long-lasting, but not great for your health. Think sodas, chips, candy, packaged baked goods, margarine, sugary cereals, sweetened yogurts, frozen meals, instant noodles, and reconstituted meats like hot dogs and chicken nuggets.
Ultra-processed foods are taking over our diet
It’s no mystery why ultra-processed foods are so popular, and why people often end up eating more of them than they realize. For starters, they’re quick and convenient, which fits perfectly into busy schedules. They’re also engineered to be super tasty and satisfying, making them hard to resist once you start. On top of that, these foods are heavily marketed, especially to kids and teens, which can shape preferences from a really young age. Unfortunately, our growing love affair with ultra-processed foods is showing up in the numbers. A 2022 study looking at dietary habits from over 40,000 U.S. adults between 2001 and 2018 found that the percentage of daily calories coming from ultra-processed foods jumped from 53.5 percent to 57 percent. At the same time, the intake of minimally processed, nutritious foods dropped from 32.7 percent to 27.4 percent. That shift is concerning, especially since ultra-processed foods have been linked to a higher risk of chronic diseases.
The not-so-pretty truth: the health risks of ultra-processed foods
Ultra-processed foods aren’t just packed with sugar, salt, and unhealthy fats — they also tend to crowd out more nourishing foods like fruits, veggies, whole grains, and legumes. That means the more ultra-processed options you eat, the less room there is for foods that deliver essential vitamins, minerals, fiber, and antioxidants. Over time, this imbalance can seriously affect your health. So, what does eating too many ultra-processed foods mean for your body? Overweight or obesity One review from 2020 pulled together findings from 43 different studies to better understand how ultra-processed food intake relates to weight gain and cardiometabolic health. Most of the studies pointed in the same direction: people who ate more ultra-processed food tended to gain more weight. For instance, one study looked at nearly 12,000 adults and tracked how much of their daily diet came from ultra-processed foods. After almost four years, those who got the highest percentage of their calories from ultra-processed foods — between 31 and 74 percent — gained more weight and inches around the waist each year than those who ate less than 18 percent. They also had a 27% higher risk of being overweight or obese and a 33% higher risk of adding belly fat. That extra weight around the middle matters — it’s often a sign of visceral fat, the type that surrounds your organs and can raise your risk of things like high blood pressure, type 2 diabetes, and heart disease. Cardiometabolic disease The same review also found a strong link between eating more ultra-processed foods and a higher chance of developing metabolic syndrome — a group of risk factors like high blood pressure, high blood sugar, and belly fat that set the stage for heart disease, diabetes, and stroke. One study looked at over 6,000 U.S. adults and found that people who got more than 71% of their daily calories from ultra-processed foods had a 28% greater chance of having metabolic syndrome compared to those who kept that number under 40%. And for every 10% increase in ultra-processed food intake, the odds of developing metabolic syndrome rose by 4%. Another study followed almost 15,000 adults in Spain for over nine years and found that those who ate five servings of ultra-processed foods daily had a 21% higher risk of developing high blood pressure than those who only ate about two servings a day. That makes sense when you consider that over 70% of the sodium in our diets comes from salt added to packaged, processed, and restaurant foods — and excess sodium can push up blood pressure, making the heart work harder and raising the risk for heart attack, stroke, and kidney damage. Cancer In a large French study involving more than 100,000 adults, researchers tracked participants’ diets over several years and looked at links between ultra-processed food intake and cancer risk. The findings were clear: the more ultra-processed foods people ate, the higher their overall cancer risk. Every 10% increase in ultra-processed foods in the diet was linked to a 12% higher risk of developing any type of cancer, and an 11% higher risk of postmenopausal breast cancer. On the flip side, the more minimally processed foods people ate, the lower their risk. Just a 10% increase in unprocessed foods was linked to a 9% lower risk of overall cancer and a 58% lower risk of breast cancer. Type 2 diabetes One large U.S. study followed nearly 200,000 healthy adults over 30 years to explore how different types and amounts of ultra-processed foods affected the risk of developing type 2 diabetes. It found that people who ate 10 servings a day of ultra-processed foods had a 56% higher risk of developing diabetes than those who ate just 3.3 servings. Each additional daily serving raised the risk by another 5%. The type of ultra-processed food also mattered. Risk was highest among those who ate more processed sauces, spreads, sugary drinks, meat-based products like sausages and nuggets, and ready-made meals. But surprisingly, some ultra-processed foods — like whole-grain cereals, dark breads, yogurt, and even sweet snacks — were linked to a slightly lower risk of diabetes. That shows not all processed foods affect the body in the same way, and some may be better choices than others. Mortality Lastly, researchers tracked nearly 19,000 U.S. adults for up to 19 years to see how their diets influenced long-term health. Over that time, people who consumed the most ultra-processed foods — between five and 30 servings a day — had a 31% higher risk of dying from any cause than those who ate fewer than three servings daily. And heart disease was one of the leading causes of death among them. So while convenience and taste might make ultra-processed foods tempting, regularly reaching for them can take a toll on your health in the long run. Swapping even a few servings a day for whole or minimally processed options could make a meaningful difference.
How to spot an ultra-processed food: become a label detective
Looking for a quick and easy way to improve your health? Chia seeds might be just what you need! These tiny seeds, used for centuries by ancient civilizations like the Mayas and Aztecs, are packed with nutrients that can benefit your body and mind. Let’s explore why chia seeds are so good for you and how you can easily add them to your daily routine.
As an example, a simple loaf of bread might contain flour, water, salt, and yeast. This bread is processed but not ultra-processed. But if the ingredient list includes things like emulsifiers, colors, or artificial flavors, that’s an indicator that it’s ultra-processed.
Processed doesn't always mean bad
With so much buzz around the downsides of ultra-processed foods, it’s easy to think all processed foods are bad news. But the truth is, not all processing is a bad thing. In fact, some processed foods can actually make it easier to eat a healthy, balanced diet. Compared to ultra-processed options, many processed foods are packed with nutrients, and they can help fill in gaps where your diet might fall short. Think about milk or juice that’s been fortified with calcium and vitamin D, or breakfast cereals that offer iron and fiber. Even canned fruit in its own juice can be a handy stand-in for fresh, and things like bagged spinach or pre-cut veggies can save time while still being super nutritious. There are plenty of processed foods that totally belong in a healthy eating routine, like whole wheat bread, canned fish, frozen or canned beans, extra-virgin olive oil, rolled oats, and tofu.
Simple steps to reduce ultra-processed foods in your diet
Looking to cut back on the ultra-processed foods on your plate? Follow these simple tips to…
Healthy fats (Omega-3s): Chia seeds are loaded with omega-3 fatty acids. These are “good fats” that your body can’t make on its own. Omega-3s are crucial for building healthy cells, providing energy, and supporting your heart, blood vessels, lungs, and immune system.
Complete protein: Chia seeds contain all the essential amino acids, making them a complete protein source. Protein is vital for building and repairing tissues, supporting your metabolism, and even playing a role in how your nervous system functions. One of the key amino acids in chia seeds, glutamate, is particularly important for your heart and hormones.
Fiber: Chia seeds are an excellent source of insoluble fiber. This type of fiber doesn’t dissolve in water and acts like a “broom” for your digestive system, helping to prevent constipation. Fiber also helps you feel full and satisfied after eating, which can be helpful if you’re trying to lose weight. Plus, it supports the growth of good bacteria in your gut.
Antioxidants: Chia seeds are packed with antioxidants, particularly polyphenols. These compounds help protect your body from free radicals – unstable molecules that can damage your cells and contribute to various health problems. By reducing free radical activity, antioxidants can lower your risk of chronic diseases like type 2 diabetes and even age-related cognitive decline.
References: 1. https://www.fao.org/3/ca5644en/ca5644en.pdf 2. https://www.mdpi.com/2072-6643/12/7/1955 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282862/ 4. https://www.sciencedirect.com/science/article/abs/pii/S0091743519301720?via%3Dihub 5. https://www.cambridge.org/core/journals/public-health-nutrition/article/ultraprocessed-food-intake-and-mortality-in-the-usa-results-from-the-third-national-health-and-nutrition-examination-survey-nhanes-iii-19881994/A7397BE094681B0817E24E335F7AFEAD