Processed foods are a common part of the modern diet, but what exactly are ultra-processed foods, and why should we be concerned about them? It’s easy to think of brightly colored cereals or fast-food burgers when we hear “processed food.” However, the reality, as explained by experts like dietitian Lindsey Wohlford, is that food processing encompasses any alteration from a food’s natural state. This broad definition makes it crucial to distinguish between simply processed foods and those that are ultra-processed and potentially harmful to our health.
Understanding the spectrum of food processing is key. On one end, we have minimally processed foods like whole grains and fresh fruits – foods close to their natural form. In the middle are processed foods like canned vegetables or pasteurized milk, which undergo some changes but still retain recognizable whole food components. But at the far end of this spectrum lie ultra-processed foods.
These are not just “processed”; they are engineered food products, often described by Wohlford as “food-based products.” Ultra-processed foods are manufactured primarily from food extracts and additives, often created in labs rather than kitchens. They are typically loaded with ingredients like oils, fats, sugars, starch, and sodium, while being stripped of beneficial nutrients. These foods have been increasingly linked to various health problems, including weight gain, heart disease, type 2 diabetes, dementia, and even cancer.
While completely avoiding all processed foods in today’s world is nearly impossible, the focus should be on minimizing the consumption of ultra-processed options and prioritizing whole, minimally processed foods. To help you navigate the grocery aisles, here are seven common examples of ultra-processed foods to be mindful of:
Common Examples of Ultra-Processed Foods
Packaged Snacks: Chips, Cookies, and Crackers
Pre-packaged snacks are incredibly convenient, especially when you’re on the go. Chips, cookies, crackers, and similar items are staples in many pantries. However, these are prime examples of ultra-processed foods.
Alt text: An aisle in a grocery store filled with various packaged snacks, illustrating a wide selection of ultra-processed food options.
When time is short and the snack aisle is tempting, it’s essential to become a label reader. Wohlford advises checking the ingredient list to ensure you recognize most items. Opt for snacks with shorter ingredient lists and those where ingredients are closer to their natural state.
Consider crackers as an example. A cracker made with just whole wheat, oil, and salt is still processed, but significantly less so than one packed with refined flours and a long list of chemical additives. Generally, the fewer ingredients, the less processed the food. A product with 10, 15, or even 20 ingredients is highly likely to be ultra-processed.
For healthier snacking, keep fruits, vegetables, nuts, and hard-boiled eggs readily available at home. These whole food options are quick, nutritious, and naturally unprocessed.
Packaged Bread: Sliced Bread, Buns, and Baked Goods
The shelf life of bread can be a significant clue to its level of processing. Mass-produced sliced bread, buns, and many baked goods often boast extended “best if used by” dates, sometimes lasting a week or more after production. This longevity is often achieved through additives and preservatives, signaling that these are examples of ultra-processed foods. In contrast, freshly baked bread without preservatives typically stays fresh for only three to five days.
Alt text: Supermarket shelf displaying numerous loaves of packaged sliced bread, emphasizing the abundance of ultra-processed bread choices available to consumers.
If bread products have preservatives to extend their shelf life, they are highly likely to be ultra-processed. Look for bread from local bakeries or consider baking your own to control ingredients and minimize processing.
Breakfast Cereal: Sugary and Refined Grain Varieties
Breakfast cereal, often marketed as a quick and healthy morning option, can unfortunately be another significant source of ultra-processed foods. Many popular breakfast cereals are loaded with added sugars and made from ultra-refined grains, diminishing their nutritional value.
Alt text: A vibrant display of breakfast cereal boxes in a grocery store, illustrating the wide variety of sugary and ultra-processed cereals that are commonly available.
Instead of sugary cereals, opt for oatmeal or whole-grain cereals with minimal added sugar and recognizable ingredients. Reading the nutrition label and ingredient list is crucial when choosing a healthier breakfast cereal.
Processed Meat: Lunch Meats, Hot Dogs, Bacon, and Sausage
Meat processing exists on a spectrum. Fresh cuts of meat like steak or fish are considered minimally processed. However, processed meats, including lunch meats, hot dogs, bacon, sausage, jerky, and any meat altered for shape, flavor, or preservation, fall firmly into the category of ultra-processed foods.
Alt text: A deli counter showcasing various processed meats, including hot dogs, bacon, and sausages, emphasizing the range of ultra-processed meat products.
These ultra-processed meats often contain added preservatives like nitrites and nitrates, which have been linked to an increased risk of colorectal cancer. Health organizations like MD Anderson and the American Institute for Cancer Research recommend minimizing or avoiding processed meat consumption and choosing fresh, unprocessed meat options instead.
Condiments: Ketchup, Salad Dressings, and Sauces
Condiments might seem like minor additions to meals, but they can also be sneaky sources of ultra-processed foods. Shelf-stable ketchup, salad dressings, and sauces frequently contain numerous additives, sugars, and preservatives.
Alt text: A supermarket shelf filled with bottles of various condiments, highlighting the diverse range of ultra-processed condiments available to consumers.
Examine the ingredient list and “best if used by” date for condiments. Long ingredient lists with unrecognizable components or extremely long shelf lives are red flags. Consider making your own vinaigrettes or choosing simpler condiment options with fewer additives.
Sweetened and Alcoholic Beverages: Soda, Juice, Sports Drinks, and Many Alcohols
Sugary drinks like soda, juice (even 100% juice can be high in natural sugars and often processed), and sports drinks are clear examples of ultra-processed foods. They are often packed with added sugars, artificial colors, and flavorings.
Alt text: A refrigerated display case filled with various sugary drinks, such as sodas, juice boxes, and sports drinks, illustrating the prevalence of ultra-processed beverages.
Surprisingly, alcoholic beverages also often fall into the ultra-processed category. While alcohol can naturally ferment, most commercial alcoholic drinks undergo extensive manufacturing processes. Regardless of the type, alcohol consumption is linked to an increased risk of several cancers. For cancer prevention, limiting or avoiding alcohol is recommended.
Candy and Desserts: Store-Bought Ice Cream, Cakes, and Cookies
If you have a sweet tooth, it’s important to recognize that candy and many store-bought desserts, including ice cream, cakes, and cookies, are frequently examples of ultra-processed foods.
Alt text: A display of various candies and desserts, including ice cream, cakes, and cookies, showcasing the wide array of ultra-processed sweet treats available.
Check ingredient lists and “best by” dates for these treats. Pre-packaged and manufactured desserts are highly likely to be ultra-processed. For healthier dessert options, choose fresh fruit or homemade desserts using whole or minimally processed ingredients like fruit crisps made with whole grain oats and cinnamon. Creating sweet treats from whole foods can be both satisfying and beneficial for your health.
By understanding what examples of ultra-processed foods look like and becoming a mindful consumer, you can make informed choices to reduce your intake of these products and prioritize a diet rich in whole, minimally processed foods for better health and well-being.
