The facts about ultra-processed foods

• Ultra-processed foods contain at least one industrially produced ingredient, such as artificial sweeteners, preservatives, or other additives. 
• Research suggests diets high in certain ultra-processed foods may be linked to health risks, but most studies are observational and cannot prove cause and effect. Researchers have not established that these foods directly cause health problems.
• Recent state restrictions on ultra-processed foods aim to improve health. But some experts warn they could limit major sources of nutrition for low-income families, disabled individuals, and older adults. 

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Last summer, U.S. health officials announced plans to address concerns about ultra-processed foods. Although the announcement linked the foods to an “epidemic” of chronic disease, the science on their health effects is still evolving. There is no single scientific consensus on exactly how to define an ultra-processed food.

Here’s what we know so far.

What are ultra-processed foods?

Ultra-processed foods are extremely common, accounting for up to 70 percent of the American diet. 

The term “processing” refers to anything that changes ingredients from their natural state. Meat, produce, and grains that have been washed, chopped, ground, juiced, cooked, fermented, pasteurized, or refrigerated are all considered processed. 

The distinction between processed and ultra-processed foods isn’t always clear or consistent.

Unprocessed or minimally processed foods

Unprocessed or minimally processed foods are in their natural state or slightly altered from it. Minimal processing typically makes foods safer and more convenient to eat and has little effect on their nutritional value. An apple picked from a tree is unprocessed; fresh apple slices are minimally processed. Raw milk is unprocessed (and unsafe to consume), while pasteurized milk is minimally processed. 

Processed ingredients

Processed culinary ingredients are used in food preparation. They are made from unprocessed foods through pressing, churning, grinding, refining, or milling.

These include cooking fats, salt and pepper, ground herbs, natural and refined sweeteners, and milled grains like flour, rice, and oats. 

Processed foods

When processed ingredients are used to prepare unprocessed foods, the result is processed foods. Fresh-baked bread, canned fruit, pickles, cheese, and many homemade meals fall into this category.

Ultra-processed foods

Ultra-processed foods are made using one or more industrially produced ingredients. These may include: 

• Artificial sweeteners, colors, and flavors
• Hydrogenated fats 
• Emulsifiers and thickening agents
• Preservatives that extend shelf life
• Other additives, including fortified nutrients like iron and vitamin B

What does science tell us about ultra-processed foods?

Ultra-processed foods have come under increased scrutiny in recent years, with some researchers and policymakers calling for regulation. However, policies are complicated by the lack of a universally accepted definition of “ultra-processed food.”

“Health authorities across the globe have rejected using the ‘ultra-processed food’ concept as a basis for public health policy, citing its lack of scientific consensus,” wrote the International Food & Beverage Alliance in a November 2025 statement. 

Eating ultra-processed foods is associated with health risks.

Many studies have identified links between diets high in ultra-processed foods and health risks. A large 2024 BMJ analysis of previous research included data from nearly 10 million people. 

The analysis found that higher consumption of ultra-processed foods was potentially associated with 32 negative health outcomes. The strongest associations were for obesity, type 2 diabetes, cardiovascular disease, and “common mental disorders.”

Research consistently shows that people who consume more ultra-processed foods are at higher risk of weight gain, type 2 diabetes, and cardiovascular conditions. This is particularly true for ultra-processed foods high in sugar, sodium, and saturated fats but low in nutrients.

“Consuming [ultra-processed foods] has two main problems,” said Angela Zivkovic, a nutrition researcher at the University of California, Davis. 

“We can more easily overconsume calories and thus gain weight, but also that we may be missing the nutrients that we would be getting if we were instead consuming nutrient-dense whole foods.”

Many health organizations advise reducing intake of ultra-processed foods, particularly those high in salt, sugar, and saturated fats, and replacing them with more nutrient-dense options.

Research on the direct health impacts of ultra-processed food is extremely limited.

Despite consistent associations, there is limited evidence that ultra-processed foods directly cause disease.

In the BMJ analysis, none of the included research studies were rated “high quality,” and much of the evidence was categorized as “weak” or merely “suggestive.” For example, evidence linking ultra-processed foods to overall cancer risk was rated “very low” quality. Evidence for a link with Crohn’s disease (chronic inflammation of the digestive tract) was considered “weak.”

Most research relies on people self-reporting what they remember eating, which can introduce errors.

“We have no way of telling whether the association between the reported intake of [ultra-processed foods] and the disease outcome is due to the intake of [ultra-processed foods] or whether it is a reflection of an overall diet and lifestyle,” added Zivkovic.

“Very few studies that can actually evaluate the direct impacts of [ultra-processed foods] have been performed.” 

“Ultra-processed” does not equal “unhealthy.”

The term “ultra-processed food” may bring to mind soda, candy, and chips. But many ultra-processed foods are common parts of healthy diets.

Milk alternatives, packaged bread, breakfast cereal, store-bought pasta sauce, and flavored yogurt are all ultra-processed foods. 

Foods fortified with vitamins and minerals are also classified as ultra-processed, often with significant health benefits. 

In 1998, the U.S. required enriched grains to be fortified with folic acid, a nutrient essential for early nervous system development. Fortification has been credited with dramatically reducing certain serious birth defects.

What is the health impact of restricting ultra-processed foods? 

In August, federal health officials commended six states that banned the purchase of certain highly processed foods with federal Supplemental Nutrition Assistance Program benefits. 

As of January, at least 18 states have SNAP restrictions, and five others have proposed similar policies. The restrictions include many snack foods, frozen meals, sweetened drinks, packaged desserts, gums, and dried fruits.

While these policies are intended to promote health, some nutrition experts warn they may limit access to affordable and readily available foods for people with low incomes or disabilities. 

Ultra-processed foods are often inexpensive, widely available, and shelf-stable. For many households, they provide a significant share of daily calories and nutrients. For others, they are what families can afford and have the time, equipment, or ability to prepare. 

About one in 10 Americans live in food deserts, without easy access to a full-service grocery store. In some of these areas, shelf-stable and packaged foods are among the most consistently available options.

Some experts argue that restricting access to ultra-processed foods does not address the underlying barriers to healthy eating, such as cost, transportation, and neighborhood food access.

“For many households, processed foods provide convenience, affordability and stability,” wrote Beverley O’Hara, a nutrition researcher at Leeds Beckett University, in a 2025 The Conversation article.

“Shaming people for eating the foods they can afford or grew up with ignores the realities of everyday life.”

It’s also unclear whether restrictions meaningfully change overall diets. 

“Randomized controlled trials that have tested the effects of different limitations or incentives on SNAP purchases demonstrate that…there are no meaningful differences on individuals’ overall dietary intake,” said Kate W. Bauer, a nutrition scientist at the University of Michigan, in a 2025 interview. 

Bauer cited a 2016 clinical trial that found SNAP restrictions were effective only when paired with incentives that made fresh foods more affordable. 

“Before considering restrictions, we need to address structural barriers like food deserts, transportation limitations, and the higher cost of nutritious foods,” Bauer continued. 

“The focus should be on improving food environments rather than restricting choices within inadequate environments.”

For more information, talk to your health care provider.

This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.