Evidence supports growing concern about ultra-processed foods and their harmful effects on health

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When you’re shopping at your local grocery store, it’s likely that seven of every 10 products on the shelves have at least one ultra-processed ingredient. Knowing those ingredients is important, as there is growing concern about the harmful health effects of many ultra-processed foods, which are often high in saturated fats, added sugar and salt.

A new advisory(link opens in new window)(link opens in new window) from the American Heart Association summarizes current knowledge about ultra-processed foods and their impact on cardiometabolic health, including Type 2 diabetes and obesity. It also outlines opportunities for research, policy and regulatory reform to improve what people eat and their overall health.

Evidence reviewed for the advisory ties many ultra-processed foods and poor nutrition to poor health. Ultra-processed foods that are high in saturated fats, added sugar and salt contribute to excess calories. At the same time, a fraction of these foods have positive nutritional value, including specific commercial whole grains, low-fat and low-sugar dairy and some plant-based items. Some ultra-processed foods include chips, soft drinks and candy.

“The relationship between UPFs and health is complex and multifaceted,” said Maya K. Vadiveloo, dietitian and volunteer chair of the writing group for the Science Advisory. “We know that eating foods with too much saturated fat, added sugars and salt is unhealthy. What we don’t know is if certain ingredients or processing techniques make a food unhealthy above and beyond their poor nutritional composition. And if certain additives and processing steps used to make healthier food like commercial whole grain breads have any health impact.”

Since the 1990s, there’s been a rapid increase in ultra-processed food consumption. The CDC recently reported(link opens in new window)(link opens in new window) that ultra-processed foods make up more than half the diet of . adults in the U.S. And families with lower average incomes eat a higher percentage of ultra-processed foods than higher-income groups.

UPFs are relatively inexpensive, convenient to use and aggressively marketed, especially toward youth and under-resourced communities, often taking the place of healthier alternatives. As more people eat ultra-processed foods, there has been a decrease in the overall nutritional quality of typical eating patterns in the U.S.

The advisory reinforces current dietary guidelines from the American Heart Association to: • Reduce the intake of most ultra-processed foods, especially those high in saturated fat, added sugars and sodium, and those that contribute to excess calories • Replace ultra-processed food with healthier options such as vegetables, fruits, whole grains, beans, nuts, seeds and lean proteins

Ultra-processed foods often contain additives used in industrial food production but not in home cooking. Some industrial processes are helpful. They preserve food, improve safety, lower costs and reduce waste. They can also extend shelf life and maintain some nutritional value and flavors. However, most ultra-processed foods have poor nutritional quality and can contribute to health problems.

Our understanding of ultra-processed foods is limited by varying definitions and gaps in dietary tools and food databases, which often lack details on additives and processing methods. Currently, U.S. manufacturers don’t have to disclose processing methods or the amount of cosmetic additives. This leads to inconsistent risk estimates and confusion for consumers.

The advisory suggests that people should choose a lower proportion of ultra-processed foods, especially limiting those with high saturated fat and added sugar and salt. Food choices should include whole vegetables and fruits, nuts, seeds, legumes, whole grains, nontropical liquid plant oils, low-fat dairy, fish, seafood and lean and unprocessed meat and poultry. Some suggestions of healthier options include:

Instead of this: Try this: Sour cream Low-fat plain yogurt Canned fruit in syrup Fresh or frozen fruit Sugar-sweetened soda and energy drinks Unsweetened drinks White bread Low-sodium whole-grain bread Processed meat, such as chicken nuggets, hot dogs or sausage Lean, unprocessed meat or poultry, fish and seafood