Are all ultra-processed foods equally bad for health?
By Melanie Murphy Richter, MS, RDN, AARP
A growing body of research has suggested that the consumption of ultra-processed foods (UPF) has severe consequences for health.
However, some researchers are now suggesting that many of the studies on UPFs and their adverse effects on health are not accounting for the differences in processing and ingredients of certain subgroups.
Experts say that avoiding certain UPFs like deli meats, hot dogs, sugary drinks, and salty snacks are of greater importance than attempting to avoid anything processed at all.
A new opinion paper published by researchers in the European Journal of Clinical Nutrition suggests that some of the alarm may be misguided.
Essentially, the paper suggests that, many of the studies on UPFs and their adverse effects on health are not accounting for the differences in processing and ingredients of certain subgroups. By lumping them all together, these approaches tend to paint all UPFs with the same brush.
Do cooking methods affect how healthy food is?
Melanie Murphy Richter, MS, RDN, a registered dietitian nutritionist and the director of communications for the nutrition company Prolon, told Medical News Today that almost all foods are processed in some form, but there are distinctions that consumers need to keep in mind.
“Whether it’s cooking, freezing, or fortifying with nutrients, the term ‘processed’ itself can be misleading when discussing health. It’s not necessarily the processing that’s harmful — it’s what happens during that process. For example, making yogurt involves processing, but that doesn’t make it unhealthy. This paper underscores that not all ultra-processed foods (UPFs) are created equal, and grouping them together as universally detrimental is overly simplistic.”
What are the worst ultra-processed foods to consume?
These include relatively inexpensive ready-to-eat meat, poultry, and seafood products, sugary drinks like sodas, dairy-based desserts, and processed breakfast cereals or other foods. Richter told MNT that the worse culprits are sugary beverages like sodas and energy drinks, overly salty snacks like chips, crackers, and instant noodles, and other UPFs with trans fats and hydrogenated oils. Ideally these should all be avoided. Ultimately, it is best practice to read the ingredient list on food products before buying them.
The snacks with hydrogenated oils and trans fats are “notorious for increasing ‘bad’ LDL cholesterol and decreasing ‘good’ HDL cholesterol. This imbalance can lead to arterial plaque buildup, promoting atherosclerosis and increasing the risk of heart attacks and strokes. Trans fats also contribute to inflammation and have been linked to insulin resistance and other metabolic disturbances.”
Processed meats carry their own set of health risks. “Hot dogs, sausages, and deli meats are preserved using nitrates and nitrites, which can form carcinogenic compounds like nitrosamines during cooking or metabolism.”
“Additionally, these meats often contain high levels of sodium and saturated fats, contributing to hypertension and cardiovascular disease. The pro-inflammatory nature of these foods can further exacerbate health risks,” she pointed out.
Are there ultra-processed foods that pose fewer health risks?
“Yogurt is technically an ultra-processed food, but it can offer health benefits when low in added sugars. Yogurt fortified with probiotics supports gut health, while calcium and vitamin D contribute to bone health. Choosing unsweetened or minimally sweetened options allows one to enjoy these benefits without the drawbacks associated with excessive added sugars.”
There is a balance that can ultimately be struck between minimally processed foods and basic grocery items like fresh fruits and vegetables.
Given the economic choices many families face, that can be a difficult balance to strike, but maintaining a routine that involves home-cooked meals should be a goal. “The more people buy basic ingredients and cook at home, the less they will be consuming ultra-processed foods. Unfortunately, for many people this is very difficult to do,” he said.
“While affordability and convenience matter, making a conscious effort to prioritize minimally processed foods is a good rule of thumb. This means choosing UPFs that are closer to their natural state, offer nutritional benefits, and don’t contain harmful additives,” Richter also noted.
“By combining these choices with fresh foods whenever possible, it’s possible to maintain a diet that’s both healthy and realistic given financial and accessibility limitations,” she advised.