Ultraprocessed Foods and What to Eat Instead

By Dr. Kathryn Waters, OD, CPNP

Understanding Ultraprocessed Foods

In today’s fast-paced world, convenience often drives our food choices. As a result, ultraprocessed foods (UPFs) have become a daily staple for many people. While they promise speed and ease, growing research shows that regularly relying on these products may come with significant health trade-offs.

Understanding what ultraprocessed foods are and how they differ from other forms of processing, can help you make more informed, confident choices without striving for perfection.

What Are Ultraprocessed Foods

Ultraprocessed foods are industrially formulated products made primarily from refined ingredients, additives, and substances rarely used in home cooking. Unlike whole or minimally processed foods, they contain little to no intact food structure and are designed for long shelf life, intense flavor, and convenience.

Common examples include:

• Sugary breakfast cereals
• Soft drinks and sweetened beverages
• Packaged snacks such as chips and cookies
• Instant noodles
• Frozen ready-to-eat meals
• Processed meats like hot dogs and deli slices

These foods often contain artificial flavors, preservatives, emulsifiers, and colorings that enhance texture and taste, but not nourishment.

How Ultraprocessed Foods Differ From Other Processed Foods

Not all processing is harmful. In fact, many healthy foods undergo simple processing that makes them safer or more accessible.

• Minimally processed foods: washed greens, frozen fruit, dried herbs
• Processed foods: canned beans, plain yogurt, olive oil
• Ultraprocessed foods: soda, candy bars, boxed macaroni and cheese

The difference lies not in processing itself, but in how far food is removed from its original form and whether it still provides meaningful nutrition.

Health Concerns Associated With Ultraprocessed Foods

A growing body of research links high consumption of ultraprocessed foods to long-term health concerns, including:

Increased Risk of Chronic Disease

Diets high in UPFs have been associated with higher rates of obesity, type 2 diabetes, and cardiovascular disease. A large 2019 study published in The BMJ found that each 10% increase in ultraprocessed food intake was associated with a 12% higher risk of cardiovascular disease.

Poor Nutrient Density

Ultraprocessed foods are often high in calories but low in fiber, vitamins, minerals, and protective phytonutrients, making it easy to overconsume energy while remaining undernourished.

Disruption of Gut Health

Certain additives, such as emulsifiers and artificial sweeteners, may alter gut microbiota and contribute to inflammation and digestive imbalance.

Reward-Driven Overeating

The engineered combination of sugar, fat, and salt in UPFs can override natural satiety signals, encouraging habitual overeating and cravings that feel difficult to control.

Reducing Ultraprocessed Foods

Moving away from ultraprocessed foods doesn’t require rigid rules or drastic change. Small, consistent shifts matter most.

Focus on Whole Foods

Anchor meals around vegetables, fruits, whole grains, quality proteins, and healthy fats. These foods provide lasting satiety and more stable energy throughout the day.

Read Ingredient Lists

When choosing packaged foods, look for short ingredient lists with familiar, recognizable components.

Cook at Home

Home cooking doesn’t need to be elaborate. Batch cooking, sheet-pan meals, and simple dressings can save time while improving food quality.

Rethink Beverages and Snacks

Swap sugary drinks for water, sparkling water, or herbal tea. Choose snacks like fruit, nuts, yogurt, or leftovers rather than packaged alternatives.

Why Whole Foods Are Worth the Investment

While ultraprocessed foods often appear less expensive upfront, whole foods offer greater long-term value. Diets rich in whole foods are associated with improved metabolic health, reduced inflammation, and lower risk of chronic disease—benefits that extend well beyond the grocery bill.

Planning meals, buying seasonal produce, and keeping a few nourishing staples on hand can make whole-food eating both practical and sustainable.

Releasing the Grip of Ultraprocessed Foods

If ultraprocessed foods feel hard to let go of, you’re not alone and it’s not a personal failure.

Helpful strategies include:

• Gradual transitions rather than elimination
• Allowing taste preferences to recalibrate over time
• Staying hydrated, as thirst often masquerades as cravings
• Addressing emotional eating with supportive, non-food coping tools
• Making whole foods enjoyable through herbs, spices, and simple techniques

Change becomes easier when it’s rooted in nourishment, not restriction.

A More Grounded Approach to Eating Well

Ultraprocessed foods may offer convenience, but prioritizing whole foods supports long-term health, resilience, and vitality. You don’t need to eliminate every packaged item, just begin by choosing foods closer to their natural form more often.

Start with one small shift. Over time, those choices add up to meaningful, lasting change.