Are Ultraprocessed Foods Good or Bad?

Understanding ultraprocessed foods is tricky. Even experts don’t fully agree on what specifically they are and if they’re good or bad.

Here’s what is known about the impact of ultraprocessed foods, or UPFs, on health:

• Eating more ultraprocessed foods is linked to higher risk for heart disease.
• The average person in the U.S. eats too many. More than 50% of daily calories in the average U.S. diet come from ultraprocessed foods.
• Most ultraprocessed foods are high in saturated fat, added sugars and salt (or HFSS) and are commonly called “junk” food. These aren’t healthy and should be limited. This may include foods such as frozen pizzas, sugary drinks, packaged cookies, frozen desserts or boxed pasta meals.
• Some ultraprocessed foods have higher nutritional value and are OK as part of an overall healthy diet. These include whole-grain breads, low-sugar yogurt and nut spreads.

In addition to knowing which UPFs may be better than others, a big challenge with ultraprocessed foods is that they can displace or replace more healthful foods. Meaning, if you fill up on “junk” you might not have room for the healthier foods.

The recommendation to limit intake of ultraprocessed foods reinforces the long-standing nutrition guidance to limit unhealthy fats, added sugars and sodium. An overall healthy diet pattern should focus on eating healthier options such as vegetables, fruits, whole grains, beans, nuts, seeds, healthy nontropical oils and lean proteins.

What are ultraprocessed foods?

Most foods are processed – changed, prepared or packaged – in some way before we eat them.

There are several classification systems nutrition scientists may use to define if a food is considered “ultraprocessed.” The most common and widely used system is called Nova. According to the Nova system, UPFs are industrially processed products made with additives or ingredients not commonly used in home cooking. The nutritional value of foods is not considered in the Nova classification.

Why might ultraprocessed foods be bad?

A lot of research is being done to learn more about how ultraprocessed foods impact health.

A few of the possibilities on how some UPFs may contribute to poorer health:

• May displace or replace healthier foods
• Could lead to eating too many calories
• May result in eating too much saturated fat, added sugars or sodium (HFSS)
• May influence how the brain responds to these foods
• Changed textures may trigger the brain to stay hungry even after eating
• Potentially disrupt blood sugar
• Possibly disrupt your microbiome, or gut health
• Could cause exposure to toxins

What are the risks and benefits of ultraprocessed foods?

Processing and ultraprocessing can be beneficial but may also pose risks

Processing food can improve shelf life, convenience and the taste of certain products. It often lowers the cost of foods, making them more affordable. Certain food processing methods can also result in preservation of nutritional, functional and sensory qualities. Some techniques allow for year-round availability and convenience, and antioxidants can be used to prevent spoilage and offer nutrient fortification.

However, not all processing methods may be beneficial. Certain additives and industrial processing techniques may have negative health effects. For example, high-heat treatments may generate harmful compounds, or packaging materials may introduce contaminants such as microplastics, which are linked to obesity, inflammation and other problems.

How can I tell if a certain ultraprocessed food is harmful or not?

It can be difficult. Sometimes you can’t find out how a specific food has been processed because U.S. manufacturers are not required to disclose processing techniques or cosmetic additive quantities.

It’s important to remember that most ultraprocessed foods are also high in saturated fats, added sugar and salt (HFSS), but not all UPFs are “junk foods.” A limited number of processed foods have positive nutritional value and, therefore, may be part of an overall healthy diet. If you include ultraprocessed foods in your diet, choose those low in HFSS.

Further research is needed to learn whether ultraprocessed foods are harmful to health, apart from poor nutritional value. Scientists are examining whether certain additives, certain processing techniques that change food structure, a specific amount of ultraprocessed foods consumption or some combination of all of these are harmful to health. In short, is it the lack of nutrients or the processing itself (or both) that may be the cause for concern?

Are ultraprocessed foods addictive?

People who eat more ultraprocessed foods may tend to eat more calories overall. Scientists are studying whether ultraprocessed foods high in saturated fat, added sugars and sodium may mimic addictive substances in some people, and if they do, how they may do so.

One direction researchers are exploring is the idea that ultraprocessed foods can be designed, through combinations of textures and nutrients, to be hyperpalatable, which means “beyond normally pleasing to the taste.” Basically, it tastes too good to be right. And perhaps it isn’t right. These excessively appetizing foods may trigger the reward center of the brain, which could cause someone to eat faster, potentially leading to overeating and weight gain.

Another theory looks at how industrial processing may change the cellular structure of food. Many ultraprocessed foods are low in fiber and water – a property that extends shelf life but may also lead to overeating. Emerging research shows that when fiber is removed from a food, the refined ingredient is quickly absorbed, which may trick the brain into thinking you’re hungry, leading to overeating.