What Are Ultra-Processed Foods? Risks, Examples, and Alternatives

Ultra-processed foods are made chiefly from factory-made ingredients rather than whole, natural foods. These products usually include flavor enhancers, food coloring, corn syrup, hydrogenated oils, fats and sodium. These multiple-ingredient combinations are designed to make these foods hyper-palatable, so we’re wired to want more of them.

Researchers at the University of São Paulo created the NOVA food classification method, which is used globally by public health and nutrition research and policy organizations. It sorts foods into four groups based on how much they’ve been processed.

The system focuses on the changes made to foods after they’re taken from their natural state, excluding cooking or seasoning at home. This system helps explain how food processing impacts health and diet.

Ultra-processed foods are unhealthy because they contain a lot of sugar, salt and unhealthy fats while low in essential nutrients. They are made from ingredients that have been heavily altered and often don’t include whole foods.

Eating ultra-processed foods can throw off the balance of good bacteria in your stomach and lead to more inflammation throughout your body. This can increase the chances of developing serious health problems, according to the American Medical Association, like obesity, cancer, heart disease and diabetes.

While they are convenient, choosing ultra-processed foods too often can be bad for your long-term health.

Ultra-processed foods include a wide range of items, from savory snacks to sweet treats and beverages. They can also be convenience foods you may rely on if you don’t have time to prepare a full meal. Ultra-processed foods can even be everyday staples you likely have in your refrigerator or pantry.

In addition, distilled alcohol made from whole foods, such as whiskey and vodka, are also considered ultra-processed foods.

You can spot ultra-processed foods by looking at their ingredient lists on the package. They typically contain five or more ingredients you wouldn’t usually find in a home kitchen, such as high-fructose corn syrup, unhealthy oils or certain types of protein.

Additionally, they may have artificial flavors, colors, sweeteners or other additives. These foods are made to last a long time, be convenient and taste good, but they often replace healthier, less processed foods in our diets.

Ultra-processed foods are now a big part of what many people eat daily. According to research summarized by the American Medical Association, adults get 57% of their calories from these foods, while children get even more, at 67%. Eating a lot of ultra-processed foods can be linked to various health issues.

The problems may be even worse for those who struggle with food insecurity. They often have a hard time accessing and affording nutritious options. As a result, they tend to eat a lot more ultra-processed foods, according to the AMA.

Healthier alternatives to a diet heavy in ultra-processed foods involve careful shopping and planning in the kitchen. But doesn’t mean you need to overhaul your entire diet overnight.

Small, intentional changes can reduce your reliance on ultra-processed foods while improving your overall health. Many foods marketed as “healthy” are surprisingly processed, so it’s important to be mindful of what’s in your meals.

A good rule of thumb? Focus on whole foods — ingredients that don’t need labels.

The lawsuit alleges companies deliberately designed and advertised these foods to be addictive, using marketing strategies inspired by the tobacco industry. The lawsuit compared their addictive properties to nicotine and called for accountability.