Ultra-Processed Foods: Are They Bad for Your Health?

Published date: May 16, 2025 |

Estimated read time: 5 minutes |

Authored by:

AdventHealth

Topics:

Public Health

A woman reading a product nutrition label at the store.

When it comes to busy mornings, quick weeknight dinners and easy grab-and-go snacks, people often reach for convenient, ready-to-eat options. In our fast-paced world, having low-fuss options is great for convenience’s sake, but have you ever wondered how it may affect your health?

We’re here to help you learn more about your food choices and uncover the details of ultra-processed foods.

What Are Ultra-Processed Foods?

Ultra-processed foods are made with uncommon ingredients that you wouldn’t typically find in your kitchen pantry, like flavor enhancers, preservatives and artificial flavors and colors. These products are often high in calories but low in essential nutrients like fiber, vitamins and minerals, and they’re made to remain shelf stable for an extended period.

What We Know About the Health Risk of Ultra-Processed Foods

Ultra-processed foods are convenient, easy to make and usually taste great. However, these foods contain a lot of additives and high levels of sodium, sugar and saturated fats. We also know that a diet rich in saturated fats, salt and added sugar can lead to serious long-term health concerns, including Type 2 diabetes, obesity, heart disease, certain cancers and even mental health issues like anxiety and depression. Cutting back on these foods can be one way to reduce your risk of developing one or more of these chronic conditions.

How to Identify Ultra-Processed Foods

Identifying ultra-processed foods may not come easily to everyone, especially when you’re first beginning. Here are some key characteristics of ultra-processed foods you can look for the next time you visit the grocery store:

Additives: Does the product contain artificial colors, flavors, sweeteners, emulsifiers and preservatives? Look for words like “hydrogenated oil,” “high fructose corn syrup” and “modified food starch.”
Expiration date: Does the product have a long shelf life? Besides processed canned foods like beans or vegetables, most products with longer shelf lives (like packaged snacks and microwavable meals) are ultra-processed items.
Ingredients: Does the item contain a lengthy list of ingredients, some of which you may not even be able to pronounce?
Nutrition label: Does the product have a lot of added salt, sugar and/or saturated fats?

Pay close attention to the ingredients and nutrition labels on products. While most foods are classified as “processed” to some extent, ultra-processed foods contain extra ingredients intended to keep your food fresher longer, as well as artificial colors, flavors and sweeteners designed to make the product look and taste more appealing.

How do ultra-processed foods compare nutritionally to whole foods?: Ultra-processed foods typically have more calories and a higher percentage of sugar, salt and saturated fat. They have a higher energy density and a lower satiety than whole foods, meaning that to feel content, you’ll often need to eat a larger portion.
Do ultra-processed foods cause weight gain or inflammation?: Yes, eating ultra-processed foods frequently can contribute to both weight gain and inflammation due to the high amount of sugars, fats and salt, as well as the additives used while processing.
Do processed foods stunt growth?: While eating processed foods won’t directly cause a delay in a child’s growth, a diet consisting of mostly ultra-processed meals can contribute to nutrient deficiencies over time. Processed foods are typically lower in essential nutrients, like fiber, protein and vitamins — all essential elements to support a growing child’s development. We know ensuring a child maintains a well-balanced diet can be difficult at times, especially if they’re a picky eater, have avoidant/restrictive food intake disorder (ARFID) or are allergic to certain foods. Your child’s pediatrician will always offer guidance and support and can recommend a good children’s multivitamin, if necessary.
Is it OK to eat processed food once in a while?: While minimizing your consumption of ultra-processed foods is better for your long-term health, it’s important to maintain realistic expectations for yourself, as it can feel like an enormous change. Immediately cutting out all ultra-processed foods entirely might feel seamless for some people, but it can be a lofty goal for others. Ultimately, it’s about making steps in a positive direction for your whole health — body, mind and spirit.

Examples of Ultra-Processed Foods (and What to Eat Instead)

The list below details a few types of ultra-processed foods and healthier swaps you can make if you’re looking to improve your eating habits.

Ultra-Processed	A Less Processed Option	A Better-for-You Alternative
Deep-fried foods, like French fries	Air-fried fries	Homemade, oven-baked potato wedges or fries
Hotdogs, sausages and deli meats (even the plant-based versions)	Lean meats, such as chicken or turkey	Whole food plant-based protein sources, such as nuts and legumes
Ice cream	Yogurt or a fruit smoothie	Fresh fruit
Instant noodles	Whole grain or chickpea pasta	Spiralized vegetables, like zucchini or squash
Packaged cheese slices, spreads and canned cheese	Blocks of fresh-made cheese, such as cheddar or mozzarella	Fresh soft cheeses like feta, ricotta and cottage cheese
Sodas and other sugary drinks	Juices without artificial colors, flavors or added sugar	Fresh-pressed juice, coconut water or water
Store-bought white bread	Store-bought whole grain bread	Homemade whole grain bread
Queso and other store-bought dips	Homemade cheese sauces and dips	Guacamole, salsa or hummus

Even if you want to minimize your consumption of ultra-processed foods, you don’t need to completely transform your diet overnight. Instead, start by finding alternatives to one or two foods at a time. Take peanut butter, for example: Read the ingredients of the jar in your pantry or on the grocery store shelf; if there are preservatives, hydrogenated oils and added sugar, consider choosing an alternative brand that’s more natural with fewer ingredients. Or, for another alternative, you can make your own by combining just roasted peanuts and a pinch of salt in a food processor and processing until smooth.

A Healthier You Starts With Your Mindset

Your frame of mind is the key to making healthier choices for life, which is why understanding the foods you eat helps you make more conscious decisions over time. Here are some helpful tips:

Know that it’s OK to start small; make the changes you can now, with the goal of further improvement when you’re able.
Plan ahead by making a weekly calendar of your meals to avoid impulse choices.
Take your time at the grocery store and read product labels and ingredient lists.
Think about how the foods you eat make you feel (sluggish vs. energized, bloated vs. refreshed).

Your primary care provider or a dietitian can also provide helpful insights on choosing less-processed foods.

We’re Here for Your Whole Health

Your well-being is our highest priority. If you want to cut back on ultra-processed foods and begin working toward healthier habits, learn more about our wellness care. Our expert team offers a whole-person approach to care to help you take charge of your health and live a happier, more fulfilling life.