Ultra-processed foods have been making a lot of noise lately, and not in a good way. A growing body of research links a diet rich in these foods to a variety of health problems, including an increased risk of obesity, cardiovascular disease, and type 2 diabetes.
But ultra-processed foods, which contain large amounts of added ingredients like sugar, fats, and artificial colors or preservatives to improve palatability and shelf life, encompass a wide range of items, from hot- dogs to savory snacks to whole wheat bread. And not all of them are equally harmful to health.
Many ultra-processed foods actually contain valuable nutrients, Valérie Sullivan, Ph.D., MHS, RDNsaid an assistant scientist at the Johns Hopkins Bloomberg School of Public Health. Health. “Therefore, there is hesitation in making sweeping recommendations against the consumption of all ultra-processed foods,” she said.
Yet there is consistent evidence that some ultra-processed foods contribute to poor health. And a September 2024 study of more than 200,000 adults in the United States actually identified the worst potential offenders when it comes to cardiovascular health (more on that soon).
So if you’ve vowed to cut back on your intake of ultra-processed foods this year but aren’t sure where to start, experts say these common food groups are good choices to prioritize.
“I would definitely start with processed meat, which has historically been associated with leading causes of death,” Song Mingyang, ScDassociate professor of clinical epidemiology and nutrition at Harvard TH Chan School of Public Health, said Health.
Despite their protein content (and, in some cases, iron), these meats have serious nutritional disadvantages such as high sodium content and saturated fatssaid Bonnie Liebman, MSdirector of nutrition at the Center for Science in the Public Interest. The September study mentioned above found that these meats were among the foods most consistently associated with cardiovascular problems.
Processed meats such as bacon, sausages, hot dogs, hamand lunch meats are also considered carcinogenic by the International Agency for Research on Cancer.
Fortunately, you have options for less processed animal proteins. “Healthier alternatives include baked or grilled poultry (such as chicken Or turkey), fish and lean red meats,” Sullivan said. “For example, instead of deli sandwiches, use roast chicken or tuna to make chicken or tuna salad sandwiches.
Another simple tweak: Use only a small amount of processed meats to add flavor rather than making them the star of a meal. For example, use bacon bits to top a salad or baked potatoes rather than piling whole slices into a sandwich.
Experts have long encouraged giving up sugary drinks. Beverages like soda, sweetened teas, energy drinks and fruit cocktails are linked to health problems like weight gain, obesity, diabetes, heart diseaseand other metabolic disorders, Song pointed out.
Their potential harms don’t stop there. Liebman highlighted their sometimes overlooked contribution to tooth decay. The September study also cited these drinks among the worst things for cardiovascular health.
If you’re ready to rethink your drink, you might turn to diet drinks– but Sullivan urges caution. “Although diet drinks seem like an attractive alternative, as they replace sugar with non-caloric sweeteners, they are associated with their own health problems.”
Instead, she recommends good old-fashioned water. If regular H2O doesn’t appeal to you, try infusing it with fruit or herbs or opt for naturally flavored sparkling water. “Unsweetened teas, hot or iced, are another great option,” she said.
Commercially fried foods, with their added fats and salt (and sometimes artificial flavors and preservatives), won’t do your body any favors, Sullivan said.
Although frying can add flavor to foods, it has some unsavory elements. “The frying process creates potentially carcinogenic substances,” Sullivan said. She advises avoiding fried options like french fries, packaged chips, donuts, and meat or fish nuggets.
If you do, you won’t miss out on quality nutrition. “Fried foods are high in calories and low in nutrients, meaning they add a lot of calories to the diet without providing a lot of healthy nutrients,” she said.
If you still crave rich flavors in your meals, consider versions that replace cooking with frying. Sullivan suggests making roasted potatoes instead of fries or choosing baked chips instead of fried.