What are ultra-processed foods to never buy?

According to the American Medical Association, around 57% of the average adult's caloric intake comes from ultra-processed foods (UPFs). This guide explains what are ultra-processed foods to never buy and how to spot them for a healthier diet, shedding light on their hidden health risks and chemical compositions.

Quick Summary

This article defines ultra-processed foods, provides specific examples to avoid, and teaches readers how to read labels to identify key markers of high processing. It outlines the health consequences of these items and suggests simple, healthy alternatives.

Key Points

• Identify UPFs by Ingredients: Look for long, complex lists with industrial additives like emulsifiers, preservatives, and artificial sweeteners, which are often not used in home cooking.

• Avoid Specific Product Types: Prioritize eliminating items such as sugary drinks, processed meats (hot dogs, bacon), packaged snacks, instant noodles, and many mass-produced cereals.

• Understand Health Risks: Recognize that high consumption of ultra-processed foods is linked to increased risk of obesity, heart disease, diabetes, and other chronic inflammatory conditions.

• Embrace Whole Food Alternatives: Replace UPFs with minimally processed, whole foods like fresh fruits, vegetables, whole grains, nuts, and plain dairy products to boost nutrient intake.

• Prioritize Smart Swaps: Instead of flavored yogurt, choose plain yogurt with fresh fruit. Swap frozen pizza for a homemade version, or opt for homemade hummus and vegetable sticks over chips and dip.

• Cook More Meals at Home: Taking control of your cooking allows you to eliminate hidden, unhealthy ingredients and reduces reliance on packaged convenience foods.

What Defines Ultra-Processed Foods?

Ultra-processed foods are industrial formulations made primarily from substances extracted from whole foods, often with the addition of numerous additives, emulsifiers, preservatives, and artificial flavors. Unlike minimally processed or processed foods, UPFs are chemically and nutritionally different, engineered for high palatability, long shelf life, and low cost while often lacking essential nutrients and fiber.

The NOVA Classification System

The NOVA classification system categorizes foods by processing level. The four groups are: Group 1 (unprocessed/minimally processed like fresh produce and eggs), Group 2 (processed culinary ingredients like salt and sugar), Group 3 (processed foods combining groups 1 and 2, like cheese), and Group 4 (ultra-processed foods – industrial formulations with many ingredients not typically used in home cooking).

Ultra-Processed Foods to Avoid: Specific Examples

Common UPFs to avoid include:

• Sodas and sweetened drinks (high in sugar/sweeteners)
• Processed meats (hot dogs, bacon, with chemical preservatives)
• Packaged snacks and sweets (cookies, chips, candy)
• Frozen and instant meals (high in additives, sodium, poor fats)
• Sugary breakfast cereals (refined grains, added sugar, lack fiber)
• Mass-produced bread and baked goods (emulsifiers, preservatives, added sugars)
• Flavored dairy products (fruit yogurts, processed cheese with added sugar, flavorings, emulsifiers)

How to Spot Ultra-Processed Foods on the Label

Identify UPFs by checking food labels for:

• Unfamiliar ingredients: Look for substances not found in home kitchens (e.g., high-fructose corn syrup, modified starch).
• A long list of ingredients: Many items (10+) often indicate high processing.
• Cosmetic additives: Watch for flavorings, emulsifiers, thickeners, stabilizers, or artificial colors.
• Health claims: Be wary of claims like "low-fat" or "fortified" masking poor nutrition.

Ultra-Processed vs. Minimally Processed Foods

Feature	Ultra-Processed Foods	Minimally Processed Foods
Ingredients	Industrial formulations, long list of chemical additives, sweeteners, emulsifiers.	Close to natural state, short list of recognizable ingredients (e.g., milk, salt).
Nutrient Density	Low in natural fiber, vitamins, and minerals; often nutritionally poor.	High in natural nutrients, fiber, and water.
Flavor	Engineered to be hyper-palatable, highly addictive, and trigger cravings.	Natural, inherent flavor of the whole food; not designed to override satiety signals.
Health Impact	Associated with increased risk of obesity, diabetes, heart disease, and inflammation.	Supports overall health, provides essential nutrients, and promotes satiety.
Examples	Hot dogs, sugary cereals, frozen pizza, fruit-flavored yogurt.	Fresh fruit, plain yogurt, roasted nuts, canned beans in water.

The Health Risks of a Diet High in Ultra-Processed Foods

Regular UPF consumption is linked to adverse health outcomes. Diets high in UPFs contribute to obesity and weight gain due to their high palatability, low fiber, and interference with satiety. Excessive intake is also associated with increased risk of type 2 diabetes, high blood pressure, and heart disease, with unhealthy fats, added sugars, and sodium playing a role. Processed meats with nitrates are classified carcinogens, and additives may disrupt gut bacteria and cause inflammation linked to cancer and chronic diseases. Emerging research also suggests a link between high UPF intake and depression.

Conclusion

Understanding and identifying ultra-processed foods is vital for making healthier choices. By reducing UPF intake and prioritizing minimally processed, whole foods like produce, lean proteins, and whole grains, you can improve well-being and mitigate health risks. Small changes, like cooking at home and choosing whole-food snacks, are impactful. Shopping the grocery store perimeter helps find healthier options. For more on healthy alternatives and reducing UPF intake, the ZOE website offers resources.

How to Transition Away from Ultra-Processed Foods

• Embrace Home Cooking: Control ingredients and avoid additives by preparing meals from scratch.
• Focus on the Perimeter: Shop the outer aisles of the grocery store for fresh, less-processed options.
• Read the Label, Not the Claims: Examine ingredient lists for minimal, recognizable components.
• Choose Nutrient-Dense Snacks: Opt for fruit, nuts, seeds, or air-popped popcorn over packaged snacks.
• Rethink Your Drinks: Replace sugary drinks with water, herbal tea, or plain sparkling water.

Citations

• American Medical Association (AMA). “What doctors wish patients knew about ultraprocessed foods.” November 8, 2024. https://www.ama-assn.org/public-health/prevention-wellness/what-doctors-wish-patients-knew-about-ultraprocessed-foods
• ZOE. “Ultra-Processed Foods: What You Need to Know.” May 07, 2025. https://zoe.com/learn/what-is-ultra-processed-food

Frequently Asked Questions

What are ultra-processed foods?

Ultra-processed foods are industrial formulations made primarily from substances extracted from whole foods, often containing additives, emulsifiers, preservatives, and artificial flavors to make them highly palatable and give them a long shelf life.

How can I tell if a food is ultra-processed just by looking at the label?

Check the ingredients list. A long list with unfamiliar names, such as high-fructose corn syrup, modified starch, emulsifiers, or artificial flavors, is a strong indicator of an ultra-processed product.

Are all processed foods bad for you?

No, not all processed foods are bad. The NOVA system classifies foods by their degree of processing. Minimally processed foods, like frozen vegetables or pasteurized milk, retain most of their nutritional value. The issue lies with ultra-processed foods, which have undergone extensive industrial alteration.

Is breakfast cereal considered an ultra-processed food?

Many common breakfast cereals, especially sugary or flavored varieties, are ultra-processed. They are often made from refined grains with added sugars, flavorings, and fortified with synthetic vitamins. Simpler, less processed cereals like plain rolled oats are a better alternative.

What are some simple swaps for ultra-processed snacks?

Instead of chips or cookies, opt for nuts, seeds, fresh fruit, or roasted chickpeas. For dip, choose homemade hummus with vegetable sticks over creamy, packaged dips.

Can processed meat increase my risk of cancer?

Yes, ultra-processed meats like hot dogs and bacon often contain preservatives like nitrates and nitrites, which are classified as carcinogens. Studies show a link between regular consumption of these items and an increased risk of certain cancers, particularly bowel cancer.

How do ultra-processed foods affect my weight?

UPFs are often calorie-dense and lack fiber, which can lead to overconsumption and weight gain. Their high palatability can also make it difficult to control portion sizes and can override the body’s natural satiety signals.