5 ways ultra-processed foods can affect your health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
You've likely heard that ultra-processed foods are bad for you, but do you know why? Explore the 5 health effects of this food group and how to find a better balance.
When it comes to grabbing a quick snack, sometimes convenience is king. Ultra-processed foods save us time when we’re busy and often satisfy cravings with their addictive flavors. Plus, they’re usually cheaper than fresh, whole foods and store for long periods of time. (Hello jumbo pack of Oreos!)
But while these grab-and-go snacks or meals may feel like a quick fix for hunger or convenience, the long-term physical and mental health effects of these foods can add up in ways that are hard to ignore.
But don’t stress, you don’t need to overhaul your diet overnight or feel guilty about every packaged snack you eat. Learning more about how ultra-processed foods affect your health can help you consider what small, manageable changes you can make to feel better and live healthier.
Here’s what you need to know.
What are ultra-processed foods?
Ultra-processed foods are any foods that have been heavily altered from their natural state through industrial processing — not just chips and cookies! Think of foods that don’t really look or taste anything like the original ingredients they came from. Even certain “healthy snacks” like fruit leathers, veggie sticks, or granola bars can be ultraprocessed.
These products are often loaded with things like added sugars, unhealthy fats, salt, artificial colors, flavors, and preservatives to make them taste good and last longer on the shelf.
The NOVA food classification system, a widely recognized framework used by nutrition experts, categorizes foods based on the degree of processing they undergo. According to this system, ultra-processed foods are industrially formulated, meaning they’re created using substances you wouldn’t typically find in a home kitchen. These might include things like hydrogenated oils, modified starches, or synthetic flavorings. This industrial formulation makes ultra-processed foods distinctly different from fresh or minimally processed foods, like whole fruits, vegetables, meats, and grains.
A fresh apple is unprocessed, and applesauce might be minimally processed if it has no added ingredients. But a packaged apple-flavored snack with added sugars, artificial flavors, and preservatives is considered ultra-processed.
Some telltale signs of ultra-processed foods include:
Long ingredient lists: If the label looks more like a chemistry textbook than a recipe, it’s probably ultra-processed.
Additives you don’t recognize: Ingredients like high-fructose corn syrup, maltodextrin, or artificial dyes are common.
Highly altered textures and flavors: These foods, from potato chips to processed cheese, are designed to be extra crunchy, creamy, or sweet — sometimes unnaturally so.
7 examples of ultra-processed foods
Ultra-processed foods are usually cheap, convenient, and made to appeal to our cravings. They’re also heavily marketed, making it easy to think of them as a normal part of a balanced diet. But just because they’re everywhere doesn’t mean they’re the best choice for your health.
These seven common examples can help you recognize ultra-processed foods more easily.
Packaged snacks: Chips, pretzels, and flavored crackers are some of the most common ultra-processed foods. They’re often loaded with salt, artificial flavors, and preservatives to keep them tasting good and shelf-stable for months. Even snacks labeled as low-fat or baked may still be ultra-processed.
Sweetened breakfast cereals: Colorful cereals marketed to kids (and let’s be honest, adults too) are usually ultra-processed. They contain added sugars, artificial colors, and sometimes synthetic vitamins to make them seem more nutritious.
Instant meals: Think ramen noodles, microwave dinners, and instant soups. These products are designed to be quick and easy to serve, but they’re often packed with sodium, unhealthy fats, and additives to enhance flavor and texture.
Sugary drinks: Sodas, energy drinks, and even some flavored waters fall into this category. They’re ultra-processed because they often contain high-fructose corn syrup, artificial sweeteners, and added flavors.
Pre-packaged desserts: Store-bought cookies, cakes, and pastries might be tempting, but they’re classic examples of ultra-processed foods. They often contain trans fats, artificial flavors, and way more sugar than you’d ever use if you were baking at home.
Fast food: From burgers and fries to fried chicken and pizza, fast food is often made using ultra-processed ingredients. It’s designed to be tasty and convenient but is usually high in calories, sodium, and unhealthy fats.
“Healthy” processed foods: This one can be tricky. Protein bars, plant-based meat alternatives, and flavored yogurts might sound healthy, but they can be just as processed as their junk food counterparts. Always check the labels — many of these products rely heavily on artificial additives to mimic flavors and textures.
Why are ultra-processed foods bad for you?
Ultra-processed foods might be convenient, but they often come with a hidden cost — your health. And it’s not just about gaining weight or the long-term impacts of eating junk food. These foods are often designed to be addictive, making you want more while delivering very little in the way of real nutrition.
Here’s a closer look at how ultra-processed foods can harm your health.
Weight gain and obesity
Ultra-processed foods are often packed with empty calories. They’re high in added sugars and unhealthy fats, which make them calorie-dense but not very filling. Without enough fiber or protein, these foods don’t keep you satisfied for long, so you’re more likely to overeat.
Studies have consistently shown a strong link between diets rich in ultra-processed foods and rising obesity rates. And obesity can impact your mental health, here’s 5 effects to know about.
Higher risk of chronic diseases
A diet high in ultra-processed foods can increase your chances of developing serious health conditions like heart disease, type 2 diabetes, and even certain types of cancer.
Why? These foods are often loaded with sodium, trans fats, and added sugars, which can lead to high blood pressure, elevated cholesterol levels, and inflammation in the body. Over time, this takes a toll on your heart and other organs.
Poor gut health
Your gut is home to trillions of bacteria that play a big role in your digestion, immunity, and even mood. Ultra-processed foods, which lack fiber and are full of artificial additives, can disrupt this delicate balance.
This can lead to inflammation, digestive discomfort, and even conditions like irritable bowel syndrome (IBS).
Impact on mental health
It’s not just your body that feels the effects of ultra-processed foods — your mind can suffer too. Diets high in these foods are linked to an increased risk of depression, anxiety, stress, and mood swings.
The blood sugar spikes and crashes caused by sugary, processed foods can leave you feeling tired, irritable, and low. Plus, a lack of essential nutrients can further impact brain function and mood.
💙 In need of some immediate relief? Try listening to Jay Shetty’s Pump The Brakes on Stress.
Nutritional deficiencies
Ultra-processed foods may be fortified with vitamins and minerals, but they often fall short of providing the real nutrition your body needs. When you rely heavily on these foods, you miss out on the benefits of whole, nutrient-dense options like fruits, vegetables, and lean proteins.
Over time, this can lead to deficiencies in key nutrients like iron, calcium, and vitamin D, most worryingly in children.
How to cut out ultra-processed foods: 7 tips to help you find more balance
We know all of this can be a lot to take in so take a deep breath and remember that you don’t have to give up all your favorites overnight! Small, consistent changes, like choosing fresh fruit over packaged snacks or making your own meals, can make a big difference over time.
Here’s seven tips to help you find a little more balance in your daily diet.
1. Plan your meals each week
One of the biggest reasons people rely on ultra-processed foods is convenience. When life gets busy, grabbing something pre-packaged or ordering takeout feels easier than cooking. Meal planning can help you avoid this trap by giving you a clear idea of what to eat each day.
What to do:
Set aside time once a week to plan your meals and snacks.
Choose simple recipes with whole ingredients that you enjoy.
Prep ingredients in advance, like chopping veggies or cooking grains, so meals come together faster during the week.
2. Shop smarter (and don’t shop hungry)
The grocery store can be a minefield of ultra-processed foods, but knowing where to shop and what to look for can help. Stick to the perimeter of the store, where fresh produce, meats, and dairy products are usually located. Avoid the middle aisles where most packaged, processed foods are stocked, and try not to arrive at the grocery store hungry. This might lead to emotional purchases that aren’t always the healthiest (we’ve all been there).
What to do:
Make a shopping list and stick to it to avoid impulse buys.
Read labels carefully, and aim for foods with short ingredient lists made up of items you recognize.
Stock up on pantry staples like canned beans, whole grains, and frozen vegetables—they’re minimally processed and make cooking easier.
3. Cook at home for most of your meals
Cooking your own meals is one of the most effective ways to cut out ultra-processed foods, (but we’re not about to tell you not to enjoy a few meals out each week.) When you do cook at home it allows you to control what goes into your food and avoid additives, excess salt, and sugar. Plus, it can be a fun and rewarding way to explore new flavors and dishes.
What to do:
Start with simple recipes that don’t require a lot of time or fancy ingredients.
Batch cook meals like soups, stews, or casseroles that you can portion out and freeze for later.
Get the whole family involved — cooking together can make the process more enjoyable and less of a chore. Plus, it can be a fun way to bring in some mindfulness (try these seven steps to get started).
4. Swap out your snacks
Snacks are one of the biggest sources of ultra-processed foods in most diets. Chips, cookies, and energy bars may be convenient, but there are plenty of healthier, whole-food options that are just as easy to grab.
What to do:
Replace packaged snacks with fresh fruit, nuts, or veggies paired with hummus or guacamole.
Choose plain yogurt and sweeten it yourself with honey or fresh berries.
Keep healthier options visible and accessible — store fruit in a bowl on the counter or keep pre-cut veggies in the fridge.
5. Limit sugary drinks
Sugary beverages like sodas and energy drinks are a major source of empty calories and added sugar. Even drinks marketed as being healthier, like flavored waters or bottled smoothies, can be ultra-processed and loaded with hidden sugars.
What to do:
Swap soda for sparkling water with a splash of freshly squeezed lemon, lime, or a few berries for flavor.
Brew your own tea or coffee at home and skip the syrups and sweeteners.
Carry a reusable water bottle to make staying hydrated easier and more convenient.
6. Focus on whole foods
Instead of focusing on what to avoid, think about what you can add to your plate. Filling up on whole, nutrient-dense foods leaves less room for ultra-processed options. Plus, these foods taste amazing when prepared well and leave you feeling full and satisfied.
What to do:
Include fresh fruits, vegetables, whole grains, and lean proteins in most of your meals.
Experiment with new foods and recipes to keep things interesting.
Make small swaps over time — try whole-grain bread instead of white, or use olive oil instead of margarine.
7. Be realistic and flexible (because life happens)
No one eats perfectly all the time, and that’s okay. Because cutting out ultra-processed foods isn’t about being perfect, it’s about making better choices most of the time. So give yourself grace and focus on progress, not perfection. Struggling to be kind to yourself? These 10 tips can help.
What to do:
If you crave an ultra-processed treat, enjoy it mindfully and move on.
Use the 80/20 rule — aim to eat mostly whole, nutritious foods, but leave room for occasional indulgences.
Celebrate small wins. Every step toward a healthier diet is worth acknowledging.
💙 Looking for more support on changing your relationship with food? Give Mindful Eating, a series led by Dr Michelle May, a listen.
Ultra-processed foods FAQs
How can I tell if a food is ultra-processed?
The simplest way to figure out whether a food is ultra-processed is to check the ingredient list. Ultra-processed foods tend to have long ingredient lists that include items you might not recognize or would never use in your own kitchen.
Common ingredients to look out for include: high-fructose corn syrup, hydrogenated oils, artificial sweeteners, flavor enhancers like monosodium glutamate (MSG), and synthetic preservatives.
Another indicator is how far the food is from its original form. A fresh potato is minimally processed, while frozen potato fries with added seasonings are more processed, and packaged potato chips that contain additives like artificial flavors and stabilizers are ultra-processed. Foods that don’t resemble anything natural, like neon-colored cereal or snacks with extreme flavors, are also likely ultra-processed.
Are all processed foods bad for you?
Not at all! It’s a common misconception that all processed foods are harmful. Processing exists on a spectrum, and not all processing is bad.
Some processed foods, like frozen vegetables, canned beans, or whole-grain bread, are minimally processed and can be nutritious and convenient options for your diet. Freezing vegetables helps preserve their nutrients, making them a great choice when fresh produce isn’t available. Canned beans are another simple, affordable way to add fiber and protein to meals.
Foods that have minimal or no added sugars, unhealthy fats, or artificial additives are generally fine to include in a healthy diet. In comparison, ultra-processed foods, which are heavily altered and loaded with additives, are the ones to watch out for.
What are healthier alternatives to ultra-processed snacks?
Switching out ultra-processed snacks doesn’t mean giving up flavor or convenience. There are plenty of whole-food alternatives that are easy to grab and taste great.
Fresh fruit: A naturally sweet option that comes with fiber, vitamins, and minerals to keep you full and energized.
Nuts and seeds: These are portable, satisfying, and packed with healthy fats and protein.
Crudités: Veggie sticks, like carrots or cucumber, paired with hummus or guacamole, are an easy and delicious snack choice.
Popcorn: Replace packaged chips with air-popped popcorn seasoned with spices instead of packaged chips.
Yogurt: Plain yogurt with a drizzle of honey or a handful of fresh berries can hit the spot without any added chemicals.
Making your own snacks, like homemade trail mix or baked kale chips, is also a fun way to replace ultra-processed options with healthier choices.
Can eating ultra-processed foods in moderation still be healthy?
Absolutely! The goal isn’t to completely eliminate ultra-processed foods, but to be mindful of how often you’re eating them. Some people find the 80/20 rule a useful guideline for moderation. If about 80% of your meals and snacks come from whole or minimally processed foods, the other 20% can include some indulgences — what matters most is your overall dietary pattern.
An occasional treat, like a single bag of chips or a slice of pizza, won’t ruin your health, but consistently relying on ultra-processed foods can have a negative impact over time.
What impact do ultra-processed foods have on mental health?
Ultra-processed foods don’t just affect your physical health — they can also influence your mood and mental wellbeing. Diets high in added sugars, unhealthy fats, and artificial additives have been linked to an increased risk of depression and anxiety. These foods often cause rapid spikes and crashes in blood sugar levels, leaving you feeling sluggish, irritable, or low on energy.
Your brain relies on nutrients like omega-3 fatty acids, B vitamins, and antioxidants to function properly. If your diet is mostly made up of ultra-processed foods, you might not be getting enough of these important nutrients, which could contribute to feelings of fatigue or low mood (here are nine ways to shift a low mood).
Adding more whole foods to your diet, like fruits, vegetables, whole grains, and lean proteins, can help support better mental health. These foods provide steady energy and the nutrients your brain needs to thrive. While eating better isn’t a replacement for professional help if you’re struggling, it’s still a step that can make a positive difference.
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