What 60% Of Ultra-Processed Foods In The U.S. Mean For Your Health

Ultra-processed foods have become a major focus in health news, with new studies raising concerns about their impact on our health. Governments are taking action, with states like California and Arizona addressing ultra-processed foods in school lunches, while public attention turns to synthetic dyes.

About 60% of the average U.S. diet is made up of ultra-processed foods. These foods are everywhere—deli meats, packaged bread, soda, chips, and even oat milk. A recent review published in the British Medical Journal found strong links between consuming just one serving of ultra-processed food a day and serious health issues like heart disease, obesity, diabetes, and even death.

But is eating chips now and then really that dangerous? And how do we know if something is “ultra-processed”?

Diana Rodriguez, a registered dietitian at New York City Nutrition, explains that “processed” and “ultra-processed” are terms often used interchangeably but have different meanings. Almost every food we buy is processed in some way. For instance, a turkey sandwich made with packaged bread, cheese, and deli meat is considered processed. Processing involves actions like washing, freezing, cooking, or packaging food.

Ultra-processed foods, however, undergo more extensive processes and often contain artificial ingredients. These foods are stripped of most nutrients and are typically high in sugar, fat, and salt. Examples include soda, candy, hot dogs, and even some plant-based products like breakfast cereals and dairy substitutes.

The NOVA system categorizes foods based on their level of processing, with ultra-processed foods falling into the highest category. While processed foods can be convenient and nutritious, ultra-processed foods are designed for long shelf life and easy consumption, but often at the expense of health benefits.

Research shows that ultra-processed foods can have serious health consequences. Diets high in these foods, which are rich in added sugars, fats, and salts, can lead to obesity, heart disease, and other chronic conditions. This is mainly because these foods lack essential nutrients and fiber and are often calorie-dense, leading to overeating.

Some studies also suggest that certain ingredients in ultra-processed foods, like cooking oils with linoleic acid, may increase the risk of colon cancer. Other foods have been linked to cognitive decline and conditions like Alzheimer’s.

However, experts agree that it’s not just about processing; the nutritional quality of the food matters too. While it’s clear that eating large amounts of ultra-processed foods is detrimental to health, certain processed foods can be part of a balanced diet.

In fact, a 2023 study by the USDA Agricultural Research Service found that it’s possible to follow the Dietary Guidelines for Americans while consuming 91% of calories from ultra-processed foods. This challenges the common view that processed foods should be avoided entirely.

Rodriguez suggests that not all ultra-processed foods are bad. For example, soy milk is an excellent alternative for people with milk allergies or those following a vegan diet, even though it’s considered ultra-processed. The key is to make informed choices.

When buying processed foods, she advises checking labels for the lowest amounts of sodium, saturated fat, and added sugars. For packaged goods, look for USDA Organic certification, which ensures that the product is free of artificial dyes, flavors, and preservatives. Cooking at home is also a great way to control the ingredients in your meals.

Ultimately, while ultra-processed foods can fit within a healthy diet, it’s important to consider both the types of foods you choose and the quantities you consume. A diet rich in whole grains, vegetables, and fiber-rich foods—along with the occasional indulgence in ultra-processed snacks—can help maintain a healthier lifestyle.