Ultra-processed foods: are they all bad?

Are all ultra-processed foods bad for us?

A study found that higher consumption of typical ultra-processed foods (think frozen meals, packaged snacks, and soda) is strongly associated with multiple indicators of obesity (Rauber et al., 2021). This is just one of many studies discussing the potential negative effects of overconsuming these foods.

There are several reasons why ultra-processed foods may be harmful to our health:

• They typically contain high levels of saturated fat, salt, and sugar.
• They are often low in fiber, which can negatively affect gut health.
• Consuming too many ultra-processed foods means there's less room for more nutritious, whole foods in our diets.

That said, some foods in the UPF category do offer beneficial nutrients—not all ultra-processed foods are created equal in terms of health impact. One example is baked beans, a staple that provides fiber and plant-based protein. This ongoing debate is why there’s no clear-cut answer to whether all UPFs are bad for us.

How to move away from ultra-processed foods

Although the link between UPFs and health is still being widely debated, at Nutracheck, we know that choosing whole, minimally processed foods more often is the best approach for our health and waistlines. The more healthy, natural foods we incorporate into our diets, the less room there is for less nutritious options. Try these steps to reduce UPFs in your diet:

Cook more at home

By preparing your own meals, you control the ingredients and can prioritize nutrient-dense foods. A large study in the UK found that people who cook at home more frequently are more likely to have a healthy BMI and body fat percentage, as well as a higher intake of fruits and vegetables (Mills et al., 2017). It’s a no-brainer!

Choose whole grains

Swapping refined carbohydrates for whole-grain alternatives can keep you full longer, helping to reduce cravings for processed snacks. Research also shows that whole grains can help protect against diseases like diabetes and heart disease.

Drink more water

Switching out sugary drinks and fruit juice for water significantly cuts down on ultra-processed intake while offering multiple benefits, such as maintaining healthy blood pressure and supporting weight loss efforts.