January 2026

WAYS TO IDENTIFY ULTRA-PROCESSED

FOODS AND OTHER CONCERNS

Ultra-processed foods make up more than 50% of American calories and have been linked to an array of health issues.  But not all ultra-processed foods are nutritionally equal.  Read on for more useful information and answers to your most common questions.

Scientists generally consider foods ultra-processed if they contain ingredients you wouldn’t find in a home kitchen.  If you see things like high-fructose corn syrup, soy protein isolate, or guar gum on the label, that’s an ultra-processed food.  These types of products make up more than half of the calories Americans eat each day.  And there is increasing concern about them:  Research has found that individuals who consume diets high in ultra-processed foods have increased risks of a host of health problems including type 2 diabetes, cancer, and cardiovascular disease.  But not all ultra-processed foods are necessarily bad.  There is a big difference between a candy bar and a can of beans that contains sodium as a preservative.  Some other healthier ultra-processed foods are packaged whole-grain breads, yogurts that are low in sugar, natural peanut butter, and jarred tomato sauce.

A good first step is to look at the Nutrition Facts label on the back of the package.  Breads, tortillas and snacks like chips and bars can be sneaky.  They can contain high amounts of sodium, added sweeteners and very little fiber.  What can be confusing is that some of these products are often positioned as health foods, with labels on the front of the packages touting that they are a good source of whole grains or protein.  This process can create a “health halo” around the product so that consumers don’t take the time to read the actual ingredients.  With a little effort, it’s often easy to find healthier options. 

Many ultra-processed foods qualify for use in the food supply by the FDA if they are deemed “generally recognized as safe” or GRAS, which is often a very low bar.  Part of the current problem is that there are now thousands of GRAS ingredients and little science demonstrating safety.  The current administration has started to investigate changing the GRAS system to improve food safety.  We don’t yet know all the ingredients used in ultra-processed foods that are linked with cardiovascular disease, diabetes, and dementia, but generally trans-fats (also called partially or fully hydrogenated oils) and excess saturated fats as well as sweeteners such as high fructose or high maltose corn syrup, modified starches, emulsifiers, preservatives, artificial colors or flavors and high amounts of sodium are likely culprits to avoid.  Specific categories of products linked to poor health outcomes include sweetened beverages like soda and juices and processed/packaged meat products (hot dogs, deli meats), breakfast cereals and frozen/ready-to-eat meals. 

There are some good apps and programs available to assist consumers in identifying healthy foods as well as those that are ultra-processed.  Yuka is a popular app as is Bobby Approved, and some retailers have embedded similar systems into their own apps.  One note of caution: these apps all use different methodologies for rating foods and suggesting alternatives, some of which may meet your needs and others less so.  It’s worth spending some time on the apps’ websites to learn what’s behind the scores they generate and so you can choose the one that reflects your goals. 

For starters, eliminate sweetened sodas and juices as well as things like regular peanut butter and processed meats of any kind.  One check of the ingredients in these foods may be all it takes to help you stop consuming them.  But our first step in regulating processed foods is being able to define them.  We are working on that, from the government to the schools to the household.  For you, start with reading the back labels on the foods you purchase and consider other options when the ingredients list is lengthy or contains items with which you are unfamiliar.  And most of your foods should come without a label!  This is the best way to avoid foods that are ultra-processed.  For more information, check with your physician or registered dietitian.

Andrea Petersen