Ultra-processed can be defined using additives to make a food product sellable and palatable. Some ultra-processed foods, while containing additives, do contain valuable nutrients that can fit into a well-balanced diet.
Lauren Manaker is an award-winning registered dietitian, book author, speaker, and entrepreneur. She has been practicing dietetics since 2004, and has worked in a wide variety of settings. She earned a bachelor's degree from the University of Florida, a master's degree in clinical nutrition from Rush University, and she completed her dietetic internship through the Rush University Medical Center system in Chicago.
Lauren has been featured in a wide variety of media outlets, including Verywell Fit, Health and SHAPE, and is a regular contributor to EatingWell, VeryWell Health, and many more outlets, while also being a member of the Medical Review Board for Eat This, Not That. Lauren lives in Charleston, South Carolina with her husband and young daughter. They take advantage of everything the Lowcountry has to offer, and they are always up for an oyster roast or a sunset cruise around the Charleston harbor.Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content.Some ultra-processed foods, while containing additives, do contain valuable nutrients that can fit into a well-balanced diet.Are you worried about the quality of your snack choices?And while these quick, easy-to-grab options may be ideal for hectic lifestyles, they can be linked to health consequences. A diet rich in ultra-processed foods has been associated with an increased risk of metabolic syndrome, type 2 diabetes, and certain cancers. The United Nations Food and Agriculture Organization defines “ultra-processed” as formulations of ingredients, mostly of exclusive industrial use, typically created by a series of industrial techniques and processes. Ultra-processed foods generally use additives to make the product sellable, palatable, and often hyper-palatable. “Most of the foods we eat every day are processed to some degree, but ultra-processed foods take things a step further,” Garone said. Here’s how ultra-processed foods can impact the body, as well as how they can fit into a well-balanced diet. The FAO suggests that a good first step in identifying whether a food is ultra-processed is if the ingredients listed contain items not typically used in kitchen cooking, like maltodextrin and artificial sweeteners. Other ingredients found in ultra-processed foods can include “ingredients extracted from other foods, like casein, lactose, gluten, whey, hydrogenated oils, protein isolate, maltodextrin, inverted sugar, and high-fructose corn syrup,” explainedShe added that these additions could even be nutritious elements like fiber, vitamins, or minerals. The FAO shared an exercise that highlights how to differentiate between processed and ultra-processed foods. For instance: Processed bread will have an ingredient list consisting of minimal ingredients that are found in a home kitchen: wheat flour, water, salt, and yeast. Breads considered ultra-processed will be made with additional ingredients, including emulsifiers or added colors.“They typically have long ingredient lists and contain additives, preservatives, and ingredients you would not find in a home kitchen,” she explained. Unfortunately, food manufacturers are not required to state on the food label the processes used when making their products, making it hard for consumers to navigate whether their food choice is ultra-processed or not. And, while many ultra-processed foods have a long ingredient list, that doesn’t automatically mean the food is unhealthy. She explained that foods like whole grain cereals and fortified soymilk provide much-needed nutrients in accessible, affordable—and yes, ultra-processed—forms. Data supports the notion that ultra-processed foods can support a person’s health, depending on the choices made. USDA scientists showed that it is entirely possible to follow the recommendations of the 2020–2025 Dietary Guidelines for Americans while consuming 91% of all calories from ultra-processed foods. The researchers chose options that were lower in saturated fat and added sugar, and the choices contained micronutrients. By following this dietary pattern, researchers noted people could meet all “healthy eating” guidelines, except for exceeding the recommended sodium intake and not meeting the recommended whole grain intake. This data highlights that, while eating a diet mostly made of ultra-processed foods is not recommended, it is possible to make choices under the ultra-processed umbrella that can support your health. Garone emphasized that there’s no perfect ratio of how much ultra-processed food should be in your diet, as everyone has different needs based on accessibility and affordability. “It won’t break your health if you eat an ultra-processed granola bar or ice cream sandwich here or there,” she said. “The main thing is to identify ultra-processed foods and not rely on them for the bulk of your diet.”25 Low-Carb Foods to Add to Your DietThe 8 Best Vitamins for Healthy Hair Growth, According to Experts
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