Is ultra-processed food better than healthy food?

December 17, 2025 •

5 min read

According to the World Health Organization and UNICEF, addressing ultra-processed food consumption is crucial for ending childhood obesity and improving public health. The widespread availability and marketing of these products often lead to a misconception that ultra-processed food is better than healthy food due to convenience or taste, but a closer look reveals a far more complex and concerning picture.

Quick Summary

Studies consistently link high ultra-processed food intake to increased risks of obesity, diabetes, and heart disease. Factors like low nutritional density, high calorie content, and chemical additives make healthy, minimally processed foods a superior choice for long-term health.

Key Points

Health Risks: High consumption of ultra-processed food is linked to increased risks of obesity, type 2 diabetes, heart disease, and even poorer mental health.
Nutritional Differences: Unlike healthy whole foods, ultra-processed foods are typically high in calories, added sugars, and unhealthy fats, but low in essential nutrients like fiber, vitamins, and minerals.
Increased Calorie Intake: Research shows that people eat more calories on an ultra-processed diet compared to an unprocessed one, even when the nutrient profiles are matched.
Engineering for Overconsumption: Ultra-processed foods are designed to be hyper-palatable and consumed quickly, bypassing the body's natural satiety signals and leading to overeating.
Cost vs. Health: While often cheaper and more convenient, the long-term health costs associated with regular ultra-processed food consumption far outweigh the short-term financial savings.
Simple Swaps for Health: Improving your diet doesn't require extreme changes; prioritizing minimally processed whole foods and making simple swaps can significantly boost nutritional intake.
Environmental Impact: Beyond personal health, ultra-processed food production has a higher environmental footprint due to energy-intensive processes and extensive packaging.

Defining the Differences: Ultra-Processed vs. Healthy Foods

To understand whether ultra-processed food is better than healthy food, one must first define the terms. The NOVA classification system, developed by the University of Sao Paulo, provides a framework for categorizing foods based on their level of processing. Minimally processed foods, like fresh fruits, vegetables, and whole grains, are either unaltered or have undergone minimal changes, such as washing, freezing, or pasteurization, that do not add salt, sugar, or fats. Healthy food is generally defined as minimally processed and nutrient-dense, providing high levels of vitamins, minerals, fiber, and protein.

In contrast, ultra-processed foods (UPFs) are industrial formulations of ingredients, often chemically modified, with multiple additives. Examples include packaged snacks, sodas, sugary cereals, and reconstituted meat products like chicken nuggets. These products are engineered for convenience, long shelf life, and hyper-palatability, meaning they are designed to be extremely tasty to encourage overconsumption. The health implications of this distinction are profound.

The Impact on Human Health

Numerous studies have linked high consumption of ultra-processed foods to a range of adverse health outcomes. These issues are not solely due to the high fat, sugar, and salt content, but also because UPFs replace more nutritious food options and contain additives that can harm the body.

Nutritional Deficiencies

UPFs are notoriously low in essential nutrients that the body needs for optimal function. During the manufacturing process, many vitamins, minerals, and dietary fiber are stripped away. A meta-analysis published in Advances in Nutrition found a correlation between increased UPF consumption and a decrease in fiber, protein, potassium, zinc, magnesium, and several vitamins. This contrasts sharply with a diet rich in minimally processed whole foods, which naturally provide these essential nutrients. Relying on UPFs can therefore lead to significant dietary gaps and potential deficiencies.

Increased Caloric Intake and Obesity

One of the most concerning findings regarding UPFs is their effect on calorie consumption and weight gain. A landmark 2019 study placed participants on either an ultra-processed or unprocessed diet for two weeks. The diets were matched for calories, fat, and other macronutrients. However, participants on the ultra-processed diet consumed an average of 500 more calories per day and gained weight, while the unprocessed group lost weight. The high caloric density and low satiety of UPFs contribute to this effect, as they are often consumed faster and in larger quantities.

Chronic Disease Risks

The long-term consumption of UPFs has been strongly linked to a higher risk of developing chronic diseases. Diets high in these products are associated with:

Cardiovascular disease: UPFs often contain high levels of saturated fats, sugar, and sodium, which are major risk factors.
Type 2 diabetes: The high glycemic load from refined carbohydrates and added sugars can worsen insulin resistance over time.
Certain cancers: Some additives and processing methods have been linked to increased cancer risk.
Mental health issues: Links have been found between UPF consumption and poorer mental health.

The Allure of Ultra-Processed Foods

Despite the significant health risks, UPFs remain a staple in many modern diets. This is largely due to factors beyond nutritional content. They are generally more affordable, readily available, and designed to taste good. The low cost and convenience can make them seem like a more practical option for people with limited time or budgets. However, this convenience comes at a significant health cost. Healthy foods, while often perceived as expensive, can be budget-friendly when purchased seasonally, in bulk, or in frozen form. Moreover, the long-term healthcare costs associated with diseases caused by UPF consumption far outweigh any short-term monetary savings.

Comparison: Ultra-Processed Food vs. Healthy Food


Feature	Ultra-Processed Foods	Healthy (Minimally Processed) Foods
Nutrient Density	Low; often lacking essential vitamins, minerals, and fiber	High; rich in essential nutrients, fiber, and protein
Caloric Density	High; engineered to be hyper-palatable, promoting overconsumption	Generally lower; promotes better satiety and appetite regulation
Ingredients	Long lists of industrial ingredients, additives, preservatives, and modified substances	Short, recognizable ingredient lists; consists of whole food components
Health Impact	Linked to increased risk of obesity, diabetes, heart disease, and mental health issues	Associated with reduced risk of chronic diseases and overall better health
Cost & Convenience	Typically low cost and high convenience; long shelf life	Can be perceived as more expensive or less convenient, but offers better long-term value
Sustainability	High environmental footprint; relies on energy-intensive processes and extensive packaging	Generally lower environmental impact, supports biodiversity and natural ecosystems

Rethinking Convenience for Long-Term Wellness

While the market offers a wide array of ultra-processed goods, integrating healthier choices does not require a complete lifestyle overhaul. Simple swaps can make a large difference. For instance, replacing sweetened breakfast cereals with plain rolled oats topped with fresh berries or opting for homemade snacks over pre-packaged ones can significantly improve nutritional intake. Shopping the perimeter of the grocery store, where fresh produce, meats, and dairy are typically located, is a simple strategy to reduce UPF purchases. Even with a busy schedule, home cooking a few times a week with minimally processed ingredients can have a noticeable impact on health.

It is important to acknowledge that not all processed foods are equally harmful. Some processed foods, like frozen vegetables or canned beans, can be valuable components of a healthy diet, particularly for individuals with limited access to fresh produce. The key is to differentiate between minimal and ultra-processing, prioritizing foods that retain their nutritional integrity.

Conclusion: The Clear Winner for Health

In conclusion, the claim that ultra-processed food is better than healthy food is unequivocally false. While UPFs may offer temporary advantages in terms of cost and convenience, their high caloric density, low nutritional value, and industrial additives pose significant long-term health risks, including obesity, type 2 diabetes, and cardiovascular disease. A diet centered on healthy, minimally processed foods, despite occasional perceptions of inconvenience, is scientifically proven to be superior for overall wellness, contributing to better nutritional status, improved weight management, and reduced risk of chronic illness. Making informed, health-conscious food choices is a critical step toward a healthier life.

For additional information on food processing and its effects, you can consult resources such as the National Institutes of Health (NIH).

Frequently Asked Questions

Minimally processed foods are whole foods that have been slightly altered, such as by washing or cutting, while retaining most of their nutritional value. Ultra-processed foods are industrial formulations with numerous additives, designed for convenience and palatability, and often lack essential nutrients.

Studies have shown that ultra-processed foods are often less satiating and are consumed faster than whole foods, leading to a higher overall calorie intake because the brain's reward centers are activated more rapidly and robustly.

No. The term 'processed' covers a wide range. Minimally processed foods like frozen vegetables, canned beans, or pasteurized milk can be part of a healthy diet. The primary concern is with ultra-processed foods, which have undergone extensive industrial modification.

Common examples include packaged snacks like chips and cookies, sugary drinks, instant noodles, reconstituted meats (e.g., hot dogs, chicken nuggets), frozen pizzas, and certain sugary cereals.

Ultra-processed foods are typically low in fiber, which is crucial for a healthy gut microbiome. The high levels of additives and artificial ingredients can disrupt the natural balance of gut bacteria and weaken the intestinal barrier.

Not necessarily. While some fresh ingredients can be costly, options like seasonal produce, dried legumes, and frozen fruits and vegetables can be very affordable. The long-term health costs associated with a diet high in UPFs often far outweigh any initial savings.

The NOVA system is a framework used to classify foods into four groups based on their degree of processing. This system helps researchers and consumers understand the difference between minimally processed foods and ultra-processed industrial formulations.