Unmasking Ultra-Processed Foods: The Hidden Dangers in Everyday Choices

In today’s fast-paced world, convenience often takes precedence over health, especially when it comes to food. While our food manufacturing processes have evolved to offer more accessible and affordable products, they have also distanced us from what could be considered "real food."

Don't be fooled by the health halo around your plant-based milk.

Ultra-processed foods, which dominate many people's diets, are raising alarms in the health community. The shocking reality is that even foods often perceived as healthy may fall into the ultra-processed category, making it harder for consumers to make informed choices.

Why is this a problem?

According to recent research, ultra-processed foods are strongly linked to various health issues such as heart disease, obesity, Type 2 diabetes, gastrointestinal disorders, depression, and even early death.

But the real concern lies in the fact that many of us unknowingly consume ultra-processed foods daily. Even if you avoid traditional junk food, you might still be eating products that have undergone heavy processing.

Sarah Herrington, a nutritionist at Brio-Medical Cancer Center, emphasizes the widespread impact these foods have on the body, affecting everything from gut health to neurotransmitter production.

“They are generally devoid of nutrients that promote well-being,” she explains. Beyond nutrient deficiencies, these foods also disturb the gut microbiome, which can lead to inflammation and blood sugar fluctuations—key contributors to mental health issues like anxiety.

The Science Behind Ultra-Processed Foods

Ultra-processed foods make up as much as 80% of the standard American diet, according to Dr. Jennie Stanford, an obesity medicine physician. These foods aren’t just high in unhealthy ingredients like sugars, fats, and sodium; they also spark inflammatory responses in the body that can wreak havoc on metabolism, fat tissue, and hormonal balance.

But what makes ultra-processed foods so dangerous, and how do you know if something falls into this category?

How are these foods made?

The term "ultra-processed" doesn’t just refer to food that has been minimally altered or packaged for longer shelf life. These foods are created through industrial processes that remove their original nutrients, replacing them with additives and synthesized substances.

According to the Center for Epidemiological Studies in Health and Nutrition, ultra-processed foods are typically made from food extracts or substances synthesized from organic sources, such as fast food, soft drinks, chips, cookies, and frozen meals.

Sharon Palmer, a registered dietitian nutritionist, explains that these foods are designed to be high in calories and low in essential nutrients, contributing to overeating. They often contain quickly absorbed carbohydrates that spike blood sugar, lack fiber, and fail to satisfy hunger.

This leads to a vicious cycle where you’re hungry soon after eating, despite consuming more calories.

Surprising Foods That Are Ultra-Processed

You might think that you’re avoiding ultra-processed foods by skipping the chips and soda, but many everyday foods fall into this category. Even seemingly innocent items like plant-based milks, tofu, frozen meals, and breakfast cereals are often ultra-processed.

Surprised? You’re not alone.

Mackenzie Sehlke, executive director of Boulder County Farmers Markets, warns against the misleading marketing practices known as "health halos" and "greenwashing." Products labeled as “natural,” “gluten-free,” or even “low-fat” can still be highly processed.

Labels like “low-sugar” or “keto-friendly” might lead you to believe a product is healthy when, in reality, it contains harmful additives, sugars, and unhealthy fats. Russell, a functional medicine dietitian, points out that even popular diet-friendly foods like keto products can be ultra-processed, loaded with hidden unhealthy ingredients.

The Road to Ultra-Processing: How Good Foods Become Bad Choices

Even foods that start out nutrient-rich can lose their value through ultra-processing. Take cassava root, for example. Cardiologist Dr. Steven Gundry highlights that while cassava is a fantastic source of prebiotic fiber in its natural state, it loses this benefit when processed into products like tortillas and pasta.

Similarly, Jackie Bowen, executive director of the Clean Label Project, notes that fruits and vegetables, once processed into bars or chips, lose vital nutrients and fiber.

What’s the harm in this?

The process of refining or modifying natural ingredients to create convenience foods strips away essential nutrients like fiber and vitamins. The result is a product that lacks the benefits of whole foods while being high in calories, sugars, and unhealthy fats.

Solution: How to Navigate Ultra-Processed Foods

While it’s tempting to think that all ultra-processed foods are bad, the reality is more nuanced. Not all ultra-processed foods are inherently harmful, but they should be consumed in moderation and balanced with nutrient-rich, minimally processed alternatives.

How can you make better food choices?

First, it’s crucial to read labels carefully. Chelsey Amer, a registered dietitian nutritionist, suggests that consumers need to be informed about what goes into their food. Jarred tomato sauces and pre-packaged foods offer convenience, especially for busy individuals and families, but it’s important to prioritize balance.

Russell emphasizes that occasional consumption of ultra-processed foods won’t completely derail your health, but balancing these foods with nutrient-dense meals is key. “If you indulge, aim to make healthier choices with the rest of your diet,” she advises.

Gastroenterologist Dr. Andrew Boxer also stresses the importance of minimizing ultra-processed food intake. While it may not be possible to eliminate them completely, reducing consumption and making informed decisions can benefit overall health.

Practical Steps for a Healthier Diet

If you’re trying to cut back on ultra-processed foods, here are some actionable steps:

1. Choose nutrient-rich alternatives.
   Instead of reaching for highly processed snacks, opt for whole foods like fruits, vegetables, nuts, and whole grains. For example, if you enjoy breakfast cereal, look for options made from whole grains and low in added sugars.

2. Focus on individual choices, not categories.
   Rebecca Russell advises focusing on your personal food choices rather than categorizing foods as "good" or "bad." Some traditional foods, like tofu and soy milk, are nutrient-rich and can be part of a balanced diet despite being technically processed.

3. Be cautious of health claims on packaging.
   Just because a product claims to be “low-fat” or “natural” doesn’t mean it’s good for you. Flip the package and check the ingredient list. Ingredients like added sugars, hydrogenated fats, and excessive sodium are red flags that a food may be ultra-processed.

4. Pay attention to salt, sugar, and fat content.
   Interventional gastroenterologist Dr. Lance Uradoma suggests looking closely at the daily values of added sugars and sodium on food labels. A product with more than 20% of the daily value of these per serving should raise concern.

5. Educate yourself on ingredient labels.
   Registered dietitian Barbara Ruhs advises taking the time to learn about ingredients, especially those with long or unfamiliar names. Many additives and preservatives have complicated names but aren’t necessarily harmful. However, a better understanding of these can help you make healthier choices.

Use Technology to Simplify Healthy Eating

For those who feel overwhelmed by reading labels and making sense of ingredient lists, there are tools available to help. One such resource is WiseCode, a new platform that helps consumers assess the healthfulness of foods using an algorithm.

WiseCode has been especially helpful for evaluating plant-based burgers and energy bars—foods that many health-conscious consumers turn to but may not fully understand. By making it easier to navigate the complex world of processed foods, platforms like WiseCode provide valuable support for those looking to improve their diet.

Striking a Balance in a World of Ultra-Processed Foods

The modern food landscape is filled with ultra-processed products, many of which hide behind labels touting convenience or health benefits. While these foods are often nutrient-poor and can contribute to various health issues, they don’t have to be entirely eliminated from your diet.

By educating yourself, reading labels carefully, and making balanced choices, you can enjoy the convenience of modern foods without compromising your health.

Remember, it’s not about completely avoiding ultra-processed foods but about understanding what you’re consuming and striving for balance in your overall diet.