Ultra-processed foods, often termed UPFs, harbor a multitude of health risks that extend far beyond the obvious. Walk into any grocery store, and you’re bombarded by an endless parade of snacks, ready-made meals, beverages, and desserts draped in the guise of “healthy” alternatives. Yet, many of these so-called better-for-you options often tell a different story. “Ultra-processed foods are transformed from their natural state, often through methods designed to enhance their shelf life or their visual appeal,” explains Dr. Neha Sachdev, MD, MS, via the AMA.
The consequences of a diet heavy in processed foods are alarming. Dr. Rissett, a noted dietitian, cautions, “If you’re feeling unwell and relying heavily on processed foods, poor sleep and various other health issues can follow suit. For a healthier life, prioritize whole foods and minimize your comfort food dependency. If you plan your meals ahead, you’ll be less tempted to reach for quick fixes. Pay attention to ingredients. While indulging in ultra-processed foods occasionally isn’t a crime, your daily choices matter, so think critically about what you eat.” With that in mind, let’s delve into eleven ultra-processed foods that might be doing more harm than good to your health.
Supermarket Bread
Most bread on grocery store shelves—yes, even the organic whole grain variety—often includes a laundry list of unhealthy additives. “Commercially produced breads typically have preservatives to extend their shelf life, making them candidates for ultra-processing,” points out dietitian Lindsey Wohlford from MD Anderson.
Plant-Based Meat
So-called “plant-based” meats, often marketed as healthier substitutes for traditional meat, can be misleading. “While it may appear convenient and better for your health, many vegan meat products are loaded with ultra-processed ingredients, GMOs, and additives that can disrupt your digestion,” warns Dr. Amy Myers. “If your goal is optimal health, natural whole foods will always triumph over laboratory-created vegan substitutes.”
Plant-Based Milk
Despite popular belief, many plant-based milks are not the wholesome options they’re made out to be. Many of these shelf-stable alternatives come packed with additives and preservatives. “While specific nutritional profiles can vary, you should steer clear of two major villains: carrageenan and excessive sugars,” advises registered dietitian Kimberly Spatola. “Cow’s milk has its own natural sweetness; many alternative milks aim to mimic this with added sugars. Instead, go for unsweetened options to keep things healthy.”
Breakfast Cereals
Most breakfast cereals lining the grocery aisles, including those marketed as “healthy,” are often laden with sugar, dyes, and preservatives. “Many cereals and breakfast drinks come packed with maltodextrins and synthetic fibers that don’t do your body any favors. Oats, in contrast, consist of just one ingredient: oats,” highlight experts from The Conversation.
American Cheese
Strangely enough, American cheese isn’t even technically classified as cheese; it’s more of a processed cheese product. “Processed cheeses like these can be crammed with sodium and saturated fats, both of which elevate blood pressure and increase the odds of a stroke or heart attack,” warns dietitian Lori Walker. High levels of cholesterol can also stem from overindulging in these cheesy concoctions since they often contain large amounts of harmful fats.
Canned Soups
Canned soups might be convenient, but they often come loaded with unhealthy ingredients, especially sodium. “People adore soup, yet many varieties contain exorbitant sodium levels—some exceeding a day’s worth in a single serving,” warns Dr. Amit Shah from the Mayo Clinic. “If you have a history of heart problems, it’s crucial to monitor sodium intake.”
Veggie Chips
Often heralded as a healthier alternative to traditional potato chips, veggie chips still belong in the ultra-processed category. “Sure, they might provide some nutritional benefits, but they’re largely just snacks,” remarks Julia Zumpano, a registered dietitian at the Cleveland Clinic. “You’re much better off munching on actual kale or black beans instead of their manufactured counterparts.”
Frozen French Fries
You might think frozen french fries are just potatoes, oil, and salt, but the truth is a bit murkier. “Many frozen options contain a laundry list of unhealthy additives,” cautions Dana Angelo White, MS, RD, ATC. “Plus, they’re often fried, and many brands incorporate trans fats or palm oil, both of which are detrimental to heart health. While some salt is inevitable, many brands have 15% of the daily sodium limit in just one serving.”
Flavored Yogurt
Have you taken a close look at the ingredients list on your favorite flavored yogurt lately? “Unfortunately, many flavored yogurts are ultra-processed,” says registered dietitian Julie B. Kramer. “About 60% of the calories in the typical American diet come from ultra-processed foods, with sweetened yogurts and sugary drinks dominating that category.”
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Diet Soft Drinks
When it comes to health, diet soft drinks raise red flags. “Some ultra-processed foods are definitely ones I steer clear of, like soda,” says registered dietitian Jinan Banna from the University of Hawaii. “Soda offers nothing beyond empty calories derived from sugar. It’s devoid of any nutrients that our bodies require.”
Margarine
Once touted as the healthier alternative to butter, margarine’s reputation has taken a hit. “While butter may be rich and delicious, its high saturated fat content can raise blood cholesterol levels when consumed excessively,” cautions dietitian Zumpano. “Margarine, with its blend of plant oils, can also be heart-unsafe. However, not all margarines are created equal; many contain unhealthy fats keeping them solid.”
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Report By Axadle
