What “Ultraprocessed” Really Means

There are many definitions out there, but here’s the simple way to think about ultraprocessed foods

• Processed foods: Foods changed from their natural state (like canned beans, frozen veggies, or bread).
• Ultraprocessed foods: Products made with many added ingredients—such as flavorings, dyes, preservatives, and extra sugar or fat. Examples include chips, candy, sodas, sugary cereals, packaged desserts, bacon, and hot dogs.

Why They Matter for Your Health

Eating too many ultraprocessed foods can:

• Raise blood sugar and blood pressure
• Increase the risk of diabetes, heart disease, and weight gain
• Crowd out healthier foods like fruits, vegetables, and whole grains

Not all processed foods are bad. A loaf of 100% whole-grain bread or a bag of frozen vegetables can still be a healthy choice. The biggest concerns are ultraprocessed meats (bacon, sausage, hot dogs) and sugary drinks and desserts.

Simple Tips for Spotting Ultraprocessed Foods

• Read the ingredient list: If it looks like a recipe you’d cook at home, it’s probably fine. If it’s full of chemical-sounding names, it’s likely ultraprocessed.
• Watch for added sugar, salt, and saturated fat.

Ingredients to Watch Out For

When you read a nutrition label, be cautious if you see lots of these:

• Added sugars: high-fructose corn syrup, cane sugar, corn syrup solids, maltodextrin
• Artificial sweeteners: aspartame, sucralose, saccharin
• Preservatives: sodium nitrate, sodium benzoate, BHA, BHT
• Colorings: Red 40, Yellow 5, Blue 1
• Flavor enhancers: monosodium glutamate (MSG), disodium inosinate, autolyzed yeast extract
• Unfamiliar “chemical-sounding” names you wouldn’t use in your own kitchen

Quick rule of thumb: The longer the ingredient list, the more likely it’s ultraprocessed.

Foods to Limit or Avoid

Try to cut back on these common ultraprocessed foods:

• Sugary drinks: soda, sweetened teas, energy drinks
• Packaged desserts: cookies, cakes, candy bars
• Chips and salty snacks: potato chips, cheese puffs
• Breakfast cereals with lots of sugar
• Processed meats: bacon, sausage, hot dogs, deli meats
• Instant noodles and boxed meals with long ingredient lists
• Frozen dinners with sauces, additives, or lots of sodium

What You Can Do

• Choose fresh or frozen fruits and vegetables more often.
• Pick whole grains (like oatmeal, brown rice, or 100% whole-grain bread).
• Swap soda for water, infused water, or unsweetened tea.
• Limit bacon, sausage, and hot dogs to rare occasions.

Bottom Line

You don’t have to cut out every processed food. The goal is to eat less ultraprocessed food and build most of your meals around simple, whole ingredients.💚