Key takeaways:
Most foods undergo some level of processing. Researchers have named the most heavily processed foods “ultra-processed.”
Ultra-processed foods are tasty, cheap, and convenient. Unfortunately, most are high in salt, sugar, or additives.
Candy, soda, and salty snacks are examples of ultra-processed foods with the most additives. Eating an excessive amount of these foods is linked to heart disease and cancer.
Table of contents
Ultra-processed foods
Processed vs. ultra-processed
Examples
Healthy processed foods
Bottom line
References
With bright packages and flavors that make you want to keep eating, ultra-processed foods are cheap and easy to access. However, Americans eat too many of these foods. And having a diet high in processed foods increases the risk of chronic health problems, including obesity, diabetes, and heart disease.
But some ultra-processed foods may be worse than others. Let’s take a closer look at some examples.
What are ultra-processed foods?
Ultra-processed foods are made using industrial machines and would not be made in a home kitchen. The goal with ultra-processing is to create ready-to-eat foods that taste good, have a long shelf life, and are not too expensive.
As a result, ultra-processed foods tend to contain a lot of extra ingredients, preservatives, and additives, like:
Sodium, such as table salt and sodium benzoate
Sugar, such as table sugar and high fructose corn syrup
Modified oils, such as partially hydrogenated oil
Artificial flavors or colors, such as red dye No. 3, yellow 6, and blue 1
Emulsifiers, thickeners, and gels, such as carrageenan, guar gum, and methylcellulose
Artificial sweeteners, such as aspartame and sucralose
Foaming agents, such as propylene glycol and polysorbate 60
Many ultra-processed foods are high in calories, unhealthy fat, and sugar. At the same time, they tend to be low in fiber, vitamins, and protein.
Processed food vs. ultra-processed food
The difference between processed and ultra-processed foods comes down to their ingredients and how they are made. Most foods are processed in some way, and not all forms of processing are bad. For example, fermenting or freezing can help preserve food in a helpful way.
Minimally processed foods have a shorter ingredient list. An example is canned tuna with oil and salt. The process preserves the nutritional value of the product.
Ultra-processed foods have many more ingredients. They are made with machines that create new shapes out of them, grind them, or deep fry them. These processes often remove nutrients from the food.
Here are some ways to tell if a food is processed or ultra-processed.
Processed food | Ultra-processed food | |
Single process, like turning whole grain flour into bread | Multiple processes, like turning wheat into flour, then turning flour into processed snack cakes | |
How they look | Similar to how they appeared in nature, such as salted nuts | Mostly unrecognizable from natural foods because they are a different color, texture, or shape, such as O-shaped or flaked, sweetened breakfast cereals |
Basic whole foods plus a bit of sugar, oil, or salt | Added sugar, oil, or salt plus emulsifiers, preservatives, or artificial colors | |
Ingredients from your kitchen | Made with common, everyday ingredients | Made with ingredients that you would not have in your kitchen such as carrageenan, high fructose corn syrup, or red dye 40 |
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Examples of the most heavily processed foods
While certain ultra-processed foods may contain some valuable nutrients — like hamburgers or flavored yogurt, which provide protein — most ultra-processed foods contain little to no beneficial nutrients. Here are eight examples of ultra-processed foods that tend to have the most additives.
Flavored potato chips are often made from dried potato flakes. Flavoring, additives, and salt are also added.
Soda contains either high-fructose corn syrup, sugar, or artificial sweeteners. Most contain artificial colors and flavors, too.
Candy is a combination of sugar, artificial color, and artificial flavor. It is made into shapes by machines.
Packaged baked goods such as snack cakes and cookies include processed flour, sugar, and oil. To retain their shape and last longer on store shelves, they also contain preservatives and gums.
Chocolate bars are usually high in sugar and saturated fat. Depending on the variety, some may also contain refined flour and artificial flavor.
Instant ramen is made from refined white flour noodles. The flavor packet is high in sodium, artificial flavor, and gums. Other instant pasta packages with flavor or sauce packets tend to be highly processed, too.
Pretzels are very high in sodium and are made with refined white flour. They are pressed by machines into their twisted shape.
Fruit drinks with no actual fruit are mostly sugar and water. They contain artificial color and flavor.
Note, this is not an exhaustive list of the most heavily processed foods. The number and type of ingredients used, along with the degree of processing, can vary by brand.
Why are ultra-processed foods bad?
Studies show that some Americans get almost 60% of their calories from ultra-processed foods. This high rate is a problem because a diet high in ultra-processed foods is linked to:
Cancer
Heart disease
Type 2 diabetes
Keep in mind, your overall long-term dietary pattern matters more than any one particular food. If you mostly eat whole, unprocessed foods such as fruits and vegetables, along with whole grains, lean protein, and healthy fat, then eating ultra-processed foods occasionally is less likely to impact your diet.
What are examples of healthy processed foods?
01:33
Reviewed by Alexandra Schwarz, MD
The word “processed” isn’t always bad. Even peeling a carrot is a type of processing. And some processing, like pasteurizing, is an important way to make foods safe.
Some nutrient-rich processed foods include:
Canned tuna, salmon, and sardines
Canned vegetables and fruit
Salted nuts and seeds
Dairy products, like milk, yogurt, and cheese
Artisan or sourdough bread
Canned beans and lentils
That said, less processed foods can still contain some salt, sugar, or a few other ingredients. While they’re better options than ultra-processed foods, prioritizing whole, unprocessed foods is best for your overall health.
The bottom line
Given their link to numerous health problems, ultra-processed foods should not make up the bulk of your diet. Examples of the most heavily processed foods include candy, potato chips, and soda.
Remember, you don’t need to avoid processed foods altogether. Many healthy foods are minimally processed — such as yogurt, canned vegetables, or canned fish — and can provide beneficial ingredients as well as convenience. But when possible, stick to eating foods in their natural form.
References
Baraldi, L. G., et al. (2018). Consumption of ultra-processed foods and associated sociodemographic factors in the USA between 2007 and 2012: Evidence from a nationally representative cross-sectional study. BMJ Open.
Elizabeth, L., et al. (2020). Ultra-processed foods and health outcomes: A narrative review. Nutrients.
View All References (6)
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Li, H., et al. (2022). Association of ultraprocessed food consumption with risk of dementia: A prospective cohort study. Neurology.
Monteiro, C. A., et al. (2019). Ultra-processed foods, diet quality, and health using the NOVA classification system. Food and Agriculture Organization of the United Nations.
Monteiro, C. A., et al. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition.
Monteiro, C. A., et al. (2022). The trouble with ultra-processed foods. BMJ: British Medical Journal.
Tapsell, L. C., et al. (2016). Foods, nutrients, and dietary patterns: Interconnections and implications for dietary guidelines. Advances in Nutrition.
Zhang, Z., et al. (2021). Association between ultraprocessed food intake and cardiovascular health in US adults: A cross-sectional analysis of the NHANES 2011–2016. The American Journal of Clinical Nutrition.
GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.
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