Why Ultra-Processed Foods Are So Harmful to Your Health
Let’s talk about something that’s taken over the grocery store aisles — ultra-processed foods. In fact, American’s diets are now comprised of over 60% processed food products.¹ From neon-colored snacks to “healthy” protein bars packed with fillers & artificial flavors, these products may be convenient, but they’re not doing your body any favors.
So what’s the big deal? Let’s unwrap the big problem with packaged ‘food’ products. Note: I prefer to refer to these as products, not real food because most items have been so processed and modified from their original form, it’s impossible to truly classify them as real food.
What Are Ultra-Processed Foods?
Ultra-processed foods go way beyond your basic cooking ingredients. They’re industrial formulations made mostly from substances extracted from foods (like oils, fats, sugars, starches), chemically modified ingredients, and additives you wouldn’t normally use in home cooking.
Common examples include:
Sugary breakfast cereals
Soda and sweetened beverages
Instant noodles
Frozen dinners
Flavored chips
Candy bars
Artificially sweetened protein snacks
According to the NOVA classification, which categorizes foods based on the extent of their processing, ultra-processed foods are the most modified and farthest from their original whole-food form.
Why Ultra-Processed Foods Are a Big Problem
Ultra-processed foods have been linked to a variety of health concerns. Here’s what the science says:
They’re Linked to Chronic Diseases
A recent study published in The BMJ found that higher consumption of ultra-processed foods was associated with a higher risk of cardiovascular disease. (Source) A widespread World Health Organization study concluded that consumption of Ultra-Processed Foods increased the risks of multiple chronic diseases including cancers, diabetes, obesity and auto-immune diseases. (source)
They’re Engineered to Be Overeaten (Aka You Buy More Of It)
These foods are designed to be hyper-palatable, which means they hit the bliss point of salty, sweet, and fatty — making them incredibly easy to overconsume.
A groundbreaking 2019 NIH study found that people who ate ultra-processed diets consumed about 500 more calories per day than those on a whole-food diet — despite both groups eating ad libitum (i.e., until full) and being offered similar calorie counts.
👉UPFs override the body’s natural “I’m full” signals, making it much easier to overeat without even realizing it.
They Disrupt Gut Health
Many ultra-processed foods contain emulsifiers, preservatives, and artificial sweeteners that negatively impact the gut microbiome. Research in Nature and Cell has shown links between these additives and increased inflammation and changes in gut bacteria diversity. You body simply does not recognize these chemical compounds and does not know how to process them, leading to imbalances, bloating, digestive pain and discomfort and more chronic bowel/intestinal issues like SIBO, IBS and other less than pleasant diseases.
They Lack Nutritional Value
Ultra-processed food products are often stripped of fiber, vitamins, and minerals and instead filled with empty calories and additives. This creates a situation where you’re eating a lot — but still undernourished.
Again, these are products have been designed by product engineers not to nourish you, but to accomplish 2 primary goals:
taste so good you keep buying and eating more
be as profitable as possible (which means, cheap ingredients for higher profit margin)
The Impact on Your Body
If you’re are interested in cleaning up your diet, improving your gut health, eliminating illness or disease, improving energy levels, or mood— ultra-processed food products can seriously get in the way. They can cause:
Energy crashes
Poor sleep
Hormonal imbalances
Increased cortisol
Digestive issues like bloating and gas
Plus, the blood sugar spikes and crashes can leave you constantly hungry and moody.
How to Spot (and Avoid) Ultra-Processed Foods
If the ingredient list looks like a chemistry experiment, it’s probably ultra-processed. Here’s what to look for:
Long ingredient lists (with unrecognizable words)
Added sugars (including sneaky ones like dextrose or maltodextrin)
Artificial sweeteners (sucralose, aspartame)
Industrial oils (canola, soybean, corn oil)
Emulsifiers and thickeners (like carrageenan, guar gum)
What to Eat Instead
Here’s the good news — you don’t have to go 100% raw and organic to eat well. It’s about finding real-food alternatives, clean swaps that still taste great, but are closer to their original food. It’s also incredibly easy to make many of the packaged foods you currently buy at the store like alternative milks and granolas:
Instead of sugary cereals: Try overnight oats with berries and chia seeds
Instead of flavored chips: Go for organic popcorn or roasted chickpeas
Instead of candy bars: Try dark chocolate with nuts or a homemade date bar
Ultra-processed foods may be everywhere, but your health doesn’t have to suffer for the sake of convenience. There are many products, brands and restaurants offering whole, unprocessed food options that will leave you nourished, satisfied and moving towards a much more healthy, balanced life. You just need to become your own best friend and agent when choosing what to fuel your body with.
Sources: ¹ (https://ballardbrief.byu.edu/issue-briefs/the-overconsumption-of-ultra-processed-foods-in-the-united-states)