Having a home cooked meal last night with a friend, and he mentions his older brother takes 3 type of ultra processed foods, and then cooks with them, and feels like he is eating healthy, LOL. Let’s see what A-Eye has to say about these issues.
Ultra-Processed Foods: Definition, Ingredients, and Examples
Ultra-processed foods (UPFs) are industrially manufactured food products that contain little to no whole food ingredients and are made primarily from refined substances, food additives, and synthetic compounds. They often contain high levels of sugar, salt, unhealthy fats, preservatives, artificial flavors, and emulsifiers that extend shelf life and enhance taste, texture, and appearance.
Examples of Ultra-Processed Foods
Some common examples of ultra-processed foods include:
- Snack Foods & Packaged Treats Potato chips, corn chips, cheese puffs
Candy bars, chocolate-coated snacks
Store-bought cookies, cakes, and pastries - Sugary and Artificial Beverages Soda, energy drinks, and sports drinks
Sweetened iced teas and flavored coffee beverages
Artificially flavored fruit drinks - Processed Meats & Imitation Meats Hot dogs, chicken nuggets, and fish sticks
Deli meats with preservatives (salami, bologna)
Plant-based meat alternatives with artificial binders - Instant and Ready-to-Eat Meals Boxed macaroni and cheese, instant noodles, ramen
Frozen dinners (TV dinners, microwave burritos)
Powdered soup mixes and dehydrated meal kits - Breakfast Cereals & Granola Bars Sugary cereals with artificial colors and flavors
Pre-packaged granola bars with high-fructose corn syrup
Flavored instant oatmeal packets with added sweeteners - Breads and Bakery Items with Additives Pre-sliced white bread with emulsifiers
Store-bought muffins and bagels with preservatives
Mass-produced pizza dough with chemical conditioners - Dairy and Dairy Alternatives with Additives Flavored yogurts with artificial sweeteners
Processed cheese products (cheese spreads, imitation cheese)
Non-dairy creamers with hydrogenated oils and emulsifiers
What Makes a Food “Processed” or “Ultra-Processed”?
The level of processing determines whether a food is classified as processed or ultra-processed:
Minimally Processed Foods – These foods undergo little alteration from their natural state. Examples include washed and bagged salad greens, frozen vegetables, and dried beans.
Processed Foods – Foods that have been modified for convenience, flavor, or preservation. Examples include canned vegetables, salted nuts, and whole-grain bread.
Ultra-Processed Foods – Foods that contain industrially derived ingredients not found in home kitchens, often with artificial flavors, colors, and preservatives.
Common Ingredients in Ultra-Processed Foods:
Artificial Sweeteners: Aspartame, sucralose, saccharin
Hydrogenated Oils & Trans Fats: Partially hydrogenated soybean oil, margarine
High-Fructose Corn Syrup (HFCS): Cheap sugar substitute linked to metabolic disorders
Preservatives & Emulsifiers: Sodium nitrite, potassium sorbate, carrageenan
Artificial Flavors & Colors: Red 40, Yellow 5, Blue 1
Modified Starches & Gums: Maltodextrin, xanthan gum, guar gum
Flavor Enhancers: Monosodium glutamate (MSG), yeast extract
What Constitutes a “Large Amount” of Ultra-Processed Food?
The exact definition of a “large amount” varies by study, but excessive consumption is generally considered:
Over 50% of total daily calories from ultra-processed foods
Frequent consumption of processed meals, snacks, and beverages daily
Relying on packaged, convenience foods as primary meals instead of whole foods
Scientific Studies on Ultra-Processed Foods and Health Risks
Several studies have linked ultra-processed food consumption to negative health outcomes:
Monteiro et al., 2018 (BMJ Study) – Found a correlation between high UPF consumption and increased risk of obesity and metabolic disorders.
Srour et al., 2019 (JAMA Internal Medicine) – Demonstrated a link between high UPF consumption and an increased risk of all-cause mortality.
Hall et al., 2019 (Cell Metabolism Study, NIH) – Conducted a controlled trial showing that ultra-processed foods lead to higher calorie intake and weight gain compared to minimally processed diets.
Fiolet et al., 2018 (BMJ Study) – Indicated a potential association between ultra-processed food intake and increased cancer risk.
Pagliai et al., 2021 (American Journal of Clinical Nutrition) – Suggested that diets rich in ultra-processed foods contribute to cardiovascular disease and type 2 diabetes.
Final Thoughts
Ultra-processed foods are convenient, tasty, and widely available, but their high levels of artificial ingredients, unhealthy fats, and refined sugars pose significant health risks when consumed frequently. Reducing intake and focusing on whole, minimally processed foods can improve overall health and reduce the risk of chronic diseases.