Why to Rethink Ultra-processed Foods

Keep ultra-processed foods off your plate to feel your best.

When hunger hits and you need a snack, you might be tempted to pop a frozen pizza in the oven. Or maybe some instant noodles hit the spot. And you might decide to wash it down with a soft drink. These are all convenient and affordable options. But what do these pantry staples have in common, besides tasting good? They’re all part of a category of cuisine known as ultra-processed foods.

What are ultra-processed foods?

You may hear the terms processed food and ultra-processed food used interchangeably. But they mean different things. So, what’s the difference between processed and ultra-processed food? Their ingredients.

“Processed foods refer to any food that has been altered from its natural state,” says Emily Black, RD, director of food service nutrition at Geisinger.

Most foods are processed in some way, including many that we generally recognize as healthful. Beans are dried or canned. Vegetables are chopped and frozen. Milk is pasteurized, skimmed and cultured for yogurt and cheese.

And there’s a whole spectrum of processed foods. Minimally processed items, like shelled nuts, exist at one end. Ultra-processed or highly processed items like frozen pizza and packaged cookies are at the other.

“Foods which generally fall into the ultra-processed category are high in added salt, fat, sugar or preservatives,” Ms. Black says.

Examples of ultra-processed foods include:

Chips
Candy
Instant soups
Packaged snacks
Frozen foods like chicken nuggets and burritos
Sweetened cereal
Energy drinks
Fast food

Why avoid ultra-processed foods?

Life is busy. But consider these things before you decide what to eat.

Little nutritional value

“Ultra-processed foods not only tend to be high in sugar and salt, they also lack many nutrients, like fiber and protein,” Ms. Black says. If ultra-processed foods are a big part of your diet, you’re likely leaving out healthier items.

Increased health risks

A healthy lifestyle has room for all types of foods. Eating ultra-processed foods regularly, however, can put you at risk for a number of health conditions, including:

Heart disease
High blood pressure
Increased cholesterol
Cancer
Type 2 diabetes

Weight gain

Because they’re designed to taste good, you may eat more than you normally would. That can lead to weight gain.

Eating large quantities of ultra-processed foods can also lead to:

Nutrient deficiencies
Imbalance of healthy gut bacteria
Joint pain

What to eat instead

Looking to avoid more processed items? Getting started is easy.

“Try to incorporate minimally processed foods whenever possible,” says Ms. Black. That means use whole ingredients that you have at home instead of convenient or “quick” foods.

Consider packing your plate with these healthier alternatives instead.

Change your breakfast cereal

Want a healthy (and tasty) alternative to sugar-sweetened breakfast cereal? Try a bowl of instant, rolled or steel cut oats instead. Toss in a handful of fresh or frozen berries and some raw honey for a touch of sweetness. If cold cereal is what you prefer, just look for cereals that are made with whole grains and have minimal amounts of added sugar, with grams in the single digits.

Big gains with whole grains

Are you a white rice and bread devotee? Give your body a nutritional boost with some whole grains instead. Whole grains such as brown rice and whole wheat bread are made with grains that haven’t been stripped of their fibrous layers, which are packed with vitamins and minerals.

Say goodbye to regular burger buns. Pair your burger with a whole wheat bun instead. Use brown rice when possible (instant brown rice is just as nutritious as the slow-cooking kind). A bonus? Whole grains are packed with fiber, which can help you stay full longer and keep your blood sugar stable.

Rethink snack time

We all love chips and dip. But before you reach for your favorite sour cream and onion or salt and vinegar snacks, consider a healthier alternative. Swap your beloved crunchy munchies with some dry roasted nuts. Don’t want nuts? “Try some raw vegetables with hummus or salsa,” Ms. Black suggests.

Most important, be intentional with your snacks. Consider how hungry you feel and your motivation for eating. Ask yourself, are you eating something because you are in the mood to enjoy it or just because it’s in front of you?

Defy dessert

Have a hankering for something sweet to round out your day? Instead of your usual ice cream, why not enjoy some low-fat Greek yogurt? Top your yogurt with your favorite fresh fruit for a sweet, healthy treat. Even better, Ms. Black notes that Greek yogurt is packed with protein, calcium and other nutrients. “Calcium helps build healthy bones and teeth,” Ms. Black says.

If you still want to go for the ice cream, start with a small portion. A little can go a long way to satisfy a craving.

Remember, while ultra-processed items shouldn’t make up the majority of your diet, there is room for all types of food in an overall healthy lifestyle.

With a few healthy swaps, you can eat your way to better health.