Most Americans consume ultraprocessed foods daily, often without realizing it. From sugary cereals for breakfast to frozen pizzas for dinner, and snacks like chips, soda, and ice cream, these highly processed foods account for about 60% of the U.S. diet. The number is even higher for children and teenagers, with ultraprocessed foods making up about two-thirds of their intake.
This is concerning because these foods are linked to several health problems, including obesity, diabetes, heart disease, depression, and even dementia. A recent study also suggested that consuming ultraprocessed foods may increase the risk of early death.
However, nutrition science is complex, and much of the research on this subject has found correlations rather than direct proof of these health risks.
Food manufacturers argue that processing helps improve food safety, supplies, and offers an affordable, convenient way to maintain a diverse diet. Yet, with ultraprocessed foods making up 73% of the U.S. food supply, it’s difficult to provide clear-cut advice to the public.
So, what exactly are ultraprocessed foods?
Nearly all foods undergo some form of processing, whether it’s freezing, grinding, or pasteurization. In 2009, Brazilian epidemiologist Carlos Monteiro developed a system that classifies foods based on the degree of processing, rather than their nutrient content.
At the top of this four-tier scale are ultraprocessed foods, which are created using industrial processes and often contain additives, colors, and preservatives that are impossible to replicate in a home kitchen. These include most packaged foods, says Kevin Hall, a metabolism and diet researcher at the National Institutes of Health (NIH).
“These foods are often made to be both cheap and delicious,” adds Dr. Neena Prasad of the Bloomberg Philanthropies’ Food Policy Program, emphasizing that their combination of sugar, salt, and fat can make them irresistible.
However, the level of processing alone doesn’t determine whether a food is unhealthy. Whole-grain bread, yogurt, and tofu, for example, are highly processed but still considered nutritious.
Are ultraprocessed foods harmful?
This is where things get complicated. Many studies have shown that diets high in ultraprocessed foods are linked to negative health outcomes. But these studies can’t definitively prove that these foods are the direct cause of these problems, as other factors may be at play.
Ultraprocessed foods typically contain higher amounts of sodium, sugar, and saturated fat while being lower in fiber and protein. But it’s unclear whether these specific nutrients are responsible for the negative effects seen in the studies.
In 2019, Hall and his colleagues conducted a small experiment that compared the effects of ultraprocessed and unprocessed diets on 20 adults over a month. The participants lived at an NIH center and ate diets matched for calories, sugar, fat, fiber, and macronutrients for two weeks at a time. They could eat as much as they wanted.
The results showed that when participants ate ultraprocessed foods, they consumed about 500 more calories per day than when eating unprocessed foods, leading to an average weight gain of 2 pounds. Conversely, when eating only unprocessed foods, they lost about 2 pounds.
Hall is currently conducting a more detailed study to better understand how ultraprocessed foods affect health, though results are not expected until late next year. He stresses the importance of understanding the specific mechanisms behind any potential health risks these foods may pose.
Should ultraprocessed foods be regulated?
Advocates like Prasad believe that the existing research is enough to push for policy changes. She supports measures such as higher taxes on sugary drinks, stricter sodium limits for food manufacturers, and tougher regulations on marketing to children, similar to the restrictions on tobacco advertising.
“We don’t want to wait until our kids get sicker before taking action,” Prasad said. Earlier this year, FDA Commissioner Robert Califf acknowledged the complexity of regulating ultraprocessed foods but emphasized the need for a solid scientific foundation before moving forward.
How should consumers handle ultraprocessed foods?
In a food system dominated by highly processed products, it’s challenging to avoid them entirely. Aviva Musicus, science director for the Center for Science in the Public Interest, recommends that consumers focus on the ingredients rather than avoiding entire categories of foods.
She advises reading labels and making choices in line with U.S. Dietary Guidelines. “We have strong evidence that added sugars and high-sodium foods are not beneficial, while minimally processed fruits and vegetables are,” she said.
Musicus also warns against demonizing certain foods. Many people don’t have the time or resources to prepare every meal from scratch, and it’s important to enjoy food without judgment.
“Food should be joyous and delicious, free from moral implications,” she concluded.
