(Ultra-)Processed Foods? What Are They And Their Health Impacts

Among the dietary trends over recent decades, whether it's probiotics for gut health or increasing your protein intake, the one piece of perennial advice is to cut down your consumption of "processed" foods.

However, there is an important distinction to be made between processed and ultra-processed foods, as well as tips on how to substitute these foods with healthier options.

Processed vs. Ultra-Processed

The meaning of "processed" has been used to apply to a variety of foods, many of which are quite nutritious. That's because processed foods refers to a very large group of foods.

The Department of Agriculture defines the "processing" of a food as doing anything to change the "fundamental nature of the commodity." So, those frozen potatoes, packaged broccoli florets or refrigerated fruits you purchase from the grocery store are technically processed.

Experts say the kinds of foods you should be avoiding are what they refer to as "ultra-processed" foods. The American Heart Association says the term only started being used around 2010 and definitions vary, but one system defines it as any product that is made mostly or entirely from substances extracted from foods or their constituents with little or no foods still intact.

Ultra-processed, also called highly processed foods, normally contain lots of calories, refined carbohydrates, saturated fats and salt while also being cheap and convenient.

Examples of Ultra-Processed Foods

There are a number of ultra-processed foods, and in the U.S., we are eating more of them than ever. Some of the most common examples are:

• Soft drinks
• Potato chips
• Fast foods
• Processed meats like hot dogs or chicken nuggets
• Commercial bread
• Sweetened breakfast cereals

If you are unsure if something is ultra-processed, look at the ingredients on the nutrition label. If you see a lot of items that aren't found in a typical home kitchen or color and flavor additives, the product is likely highly processed.

Changing Your Habits

Although a healthy eating plan for you doesn't necessarily mean cutting ultra-processed foods out of your diet completely, research from the National Institutes of Health has shown that individuals who consume ultra-processed foods eat more calories and gain more weight than those who eat more minimally processed foods, which can lead to serious health conditions like heart disease.

If you are looking to get started on a healthy diet plan, Dr. John Dockins with EvergreenHealth Weight Loss and Bariatric Care has developed six tips to get to you started.

We've also developed a list of heart healthy foods and recipes to get you started on preparing minimally processed foods at home.

If you want to begin changing your eating habits, the best first step is to talk to your primary care provider who can discuss a diet plan that fits your needs. You could also reach out EvergreenHealth's Nutrition Counseling to learn more about food choices get support in your nutrition planning.