Ultra-Processed Foods: Why Some Are Worse Than Others

Let’s face it; between our rushed daily lives and strategic placement in grocery and convenience stores, and snack rooms, it’s tough to resist convenience foods for a quick bite. These options often promise to save time and effort but come at a cost to our health. A recent study published in The BMJ has highlighted alarming connections between ultra-processed foods and chronic diseases like heart disease, diabetes, and cancer.

But what exactly are ultra-processed foods, why are they so harmful, and are all ultra-processed foods created equally? 

What Are Ultra-Processed Foods?

Ultra-processed foods go beyond the basics of just being convenient. They are industrial formulations made primarily from substances extracted from food (e.g., oils, fats, sugars) or synthesized in laboratories (e.g., flavor enhancers, preservatives, and food colorings). These foods have been stripped of their natural essence and are often loaded with added sugars, unhealthy fats, and excessive sodium.

Common examples include packaged snacks, sugary drinks, instant meals, and even certain breads and breakfast cereals. While they may seem harmless, these products are far from the nourishing whole foods your body craves. A growing body of research, including the recent BMJ study, warns that regular consumption of these foods can lead to a higher risk of health complications, including obesity and heart disease.

Are Some Ultra-Processed Foods Worse Than Others?

Not all ultra-processed foods are created equal, and while most pose some level of health risk, some are far more harmful than others. The degree of processing, the number of additives, and the type of ingredients used all play a role in determining how damaging a particular food can be to your health. For instance, foods high in sugar, trans fats, and artificial additives—like sugary sodas, instant noodles, and certain frozen meals—are linked to more serious health issues such as heart disease, obesity, and Type 2 diabetes. These products are engineered to be hyper-palatable, often triggering overeating and poor digestion.

In contrast, minimally processed items such as whole-grain bread or canned vegetables, though still processed to an extent, contain fewer harmful ingredients. They may retain more of their original nutrients and lack the excessive sugars and unhealthy fats that make other ultra-processed products dangerous. Some frozen or canned foods, like vegetables and beans, can actually be a convenient and healthier choice when fresh options aren’t available, as they are usually processed shortly after harvesting and preserve much of their nutritional value.

The key is to pay attention to ingredient lists. Products with longer lists filled with unrecognizable, synthetic ingredients are generally worse for your body. Meanwhile, simpler foods with shorter ingredient lists and fewer additives are less damaging, though still not as beneficial as fresh, whole foods. By choosing minimally processed options, you can reduce the risk of long-term health complications while still maintaining some level of convenience.

The Health Risks

Ultra-processed foods have been linked to several chronic health conditions. The BMJ study found that those who consume these foods regularly are more likely to experience health issues.

Here are five key risks to be aware of:

1. Obesity and Weight Gain: Ultra-processed foods are often high in calories, sugars, and unhealthy fats, making them easy to overeat. This leads to weight gain, especially around the abdomen, and increases the risk of obesity-related conditions like Type 2 diabetes and heart disease. The study showed that higher consumption of these foods was directly linked to greater obesity rates across diverse populations.

2. Heart Disease: Packed with trans fats, sodium, and refined sugars, these foods contribute to high cholesterol and hypertension. Over time, this damages arteries, increasing the risk of heart disease, heart attack, and stroke. The recent study specifically noted a marked increase in cardiovascular risks for those with diets rich in ultra-processed foods.

3. Cancer Risk: The study also found a correlation between ultra-processed food consumption and increased cancer risk. Ingredients like preservatives, artificial additives, and chemicals formed during cooking (like acrylamides in fried foods) may contribute to cancer development.

4. Type 2 Diabetes: Processed foods often have a high glycemic index, causing blood sugar spikes and insulin resistance. Over time, this can develop into Type 2 diabetes, especially when sugary snacks and refined carbs are regularly consumed. According to the study, higher rates of diabetes were associated with regular consumption of ultra-processed products.

5. Gut Health Issues: Lacking in fiber and full of artificial additives, ultra-processed foods disrupt gut bacteria and digestion. This can lead to constipation, inflammation, and weakened immunity, all of which affect overall health. The study highlights how these foods negatively impact the gut microbiome, contributing to digestive and immune system disorders.

The Bigger Picture

The widespread availability of ultra-processed foods reflects a much larger issue within our food system. Many of us have become disconnected from whole foods—fruits, vegetables, lean proteins, and whole grains—that provide the vital nutrients our bodies need. Ultra-processed products, on the other hand, offer little to no nutritional value and are designed with profit margins in mind rather than your well-being.

It's no surprise that these foods are marketed aggressively, often targeting children and those in lower-income communities who may have less access to healthier options. This raises the question: How can we reclaim our health and move away from the grip of ultra-processed foods?

Steps to Break Free

Here are 12 easy ways to break free from ultra-processed foods. 

1. Read Labels Carefully: Become familiar with ingredient lists and avoid products that have long lists of unfamiliar or artificial ingredients. If you can’t pronounce it, your body probably doesn’t need it.

2. Cook at Home More Often: Preparing meals at home gives you control over the quality and source of your ingredients. Start simple with easy recipes that use whole foods like vegetables, grains, lean meats, and healthy fats.

3. Batch Cook or Meal Prep: Plan and prepare meals in advance to prevent reliance on convenience foods during busy times. Batch-cooking soups, stews, or grain bowls make it easier to grab a healthy option on the go.

4. Opt for Whole Foods: Focus on foods that come directly from nature, such as fresh fruits and vegetables, whole grains, nuts, seeds, and legumes. A general rule of thumb: If it doesn’t grow in the ground or doesn’t come from an animal, think twice before eating it.

5. Choose Healthy Snacks: Replace processed snacks with nutrient-rich alternatives like mixed nuts, fresh fruit, veggies with hummus, or homemade energy bars.

6. Avoid Sugary Drinks: Swap out sodas, energy drinks, and sugary beverages for water, herbal teas, or naturally flavored sparkling water. These drinks are often loaded with sugar and additives that contribute to poor health.

7. Swap Processed Foods for Healthier Versions: Instead of refined bread, choose whole-grain or sprouted bread. Swap sugary cereals for oatmeal topped with fresh fruit or nuts. Look for minimally processed alternatives that keep the nutritional value intact.

8. Shop the Perimeter of the Grocery Store: Most whole foods, like produce, meats, and dairy, are located around the perimeter of the store. Stick to these sections, and avoid the aisles filled with processed, packaged goods.

9. Cook in Bulk and Freeze: Double your recipes and freeze portions for future use. This way, you’ll always have something wholesome on hand, reducing the temptation to order processed takeout.

10. Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drinking plenty of water throughout the day can help curb cravings for ultra-processed foods.

11. Experiment with Natural Flavors: Replace artificial flavors with herbs, spices, citrus, and garlic to enhance the taste of your dishes without relying on processed additives.

12. Limit Eating Out: Many restaurant dishes, especially fast food, rely heavily on ultra-processed ingredients. When you do eat out, choose restaurants that emphasize fresh, whole foods, or try cooking at home more often to control your intake.

By taking these small, manageable steps, you can start eliminating ultra-processed foods from your diet and move toward a healthier, more balanced lifestyle.

Your Health, Your Choice

At The Johnson Center, we believe that the key to vibrant health lies in the choices we make every day. While ultra-processed foods may seem convenient, their long-term effects on your health can be devastating. By focusing on whole, nutrient-rich foods, you can nourish your body, reduce inflammation, and support optimal well-being.

We encourage you to take control of your diet and break free from the cycle of ultra-processed foods. Your body will thank you.

To learn more about JCH or to make an appointment, click here to contact us! If you have any more questions about your path to optimal health, email our office at thejohnsoncenter@gmail.com or call 276-235-3205.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!