Ice cream, frozen pizza, sugar-sweetened beverages and instant soups. These are examples of ultra-processed foods, and while they may taste good, there is growing research indicating that ultra-processed foods are linked to health problems. To help you navigate food aisles to find healthy options, two dietitians provide nutritional guidance.
Mary-Eve Brown is a registered dietitian with a board-certified specialty in oncology. She works at the Sidney Kimmel Comprehensive Cancer Center at Johns Hopkins, helping patients with cancer maintain healthy eating while they undergo treatment. Nicholas Soirez is a registered dietitian at The Johns Hopkins Hospital, where he helps patients eat well to recover from major illness and surgeries.
What are ultra-processed foods?
Ultra-processed foods are highly processed through industrial techniques, have little or no whole foods and tend to have lower nutritional value. Their ingredients may include added sugars and salt, artificial colors and other manufactured additives such as high fructose corn syrup. Because of their industrial processing, you cannot make them at home.
By design, they are intended to have a long shelf life, taste good and be convenient to eat. While these may sound like benefits, it means people often fill up on calories that have little nutritional value.
Ultra-processed foods are growing in popularity. A recent analysis by the Johns Hopkins Bloomberg School of Public Health found that more than half of calories eaten at home by adults in the U.S. come from ultra-processed foods. “Ultra-processed foods are what we used to call junk food,” explains Brown. “With obesity rates continuing to be high in the U.S., it’s important to focus on eating balanced, nutritious meals and avoid the added calories that come in ultra-processed foods.”
What are examples of ultra-processed foods? How do they compare with other foods?
Ultra-processed foods can be found in most grocery aisles and served for any meal. “Since many foods have some level of processing, it’s not always easy to tell ultra-processed foods from less processed foods,” says Soirez. “In general, ultra-processed is extreme processing, while processed involves some processing, and unprocessed or minimally processed means it’s whole or close to whole.”
Here is an example of how a potato can be unprocessed, processed and ultra-processed.
Nutrition researchers use four categories to describe the level of processing food goes through. This table shows the different kinds of foods that range from unprocessed to ultra-processed.
| Level of Processing | Examples |
|---|---|
| Unprocessed or minimally processed Whole foods or ones that have undergone a very small transformation, for example, slicing an apple. |
|
| Processed culinary ingredients Unprocessed/minimally processed foods that have undergone ‘light’ industrial processes such as milling or pressing. These ingredients usually help create processed foods. |
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| Processed Foods produced by a combination of unprocessed foods and culinary ingredients. They often have some industrial processing, such as cooking or preserving. |
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| Ultra-Processed Foods made from ingredients that have undergone a series of industrial processes and have added sugars and additives. |
|
Do ultra-processed foods affect your health?
There is growing evidence that ultra-processed foods are linked to health problems.
Research in the British Medical Journal shows links between ultra-processed foods and several serious health conditions, including:
- Cardiovascular disease
- Type 2 diabetes
- Sleep issues
- Anxiety
- Some cancers
- Obesity
The research is observational, meaning the results indicate associations between these foods and negative health outcomes. Observational research doesn’t mean the foods directly cause the health problems. For example, someone eating a lot of ultra-processed foods may also skip a regular exercise routine and eat large amounts of red meat. These foods are usually high in calories and easy to eat in excess, which can cause weight gain and obesity. This lifestyle would add to the risk for cardiovascular disease. “Nutrition plays a strong role in health, so it’s vital to find foods you enjoy that are healthy and stick to them,” Brown says.
Are there specific concerns about ultra-processed foods and children?
According to research published in JAMA, children ages 2–18 are eating more ultra-processed foods than previous generations, and it makes up the majority of calories they take in. “This is a real warning,” says Soirez. “As a child, you’re developing your palate and eating habits. If most of your calories come from foods that lack nutrients, you are setting yourself up for issues down the road. Getting good eating habits in childhood lays a healthy foundation for good eating habits as an adult.”
What are tips for avoiding ultra-processed foods?
- At the grocery store, follow the perimeter to shop first, and then go into the aisles as needed. That’s because markets tend to put whole or unprocessed foods on the outer walls, not in the aisles.
- Eat whole foods, such as:
- fruits
- vegetables
- whole grains such as brown rice, wild rice, oatmeal and quinoa
- plant proteins like soy, beans, nuts and seeds
- lean animal proteins such as chicken and fish
- Read food labels, and if you see words like “high-fructose corn syrup” or “hydrogenated fat,” try to find an alternative product or to consume this food less frequently.
- If a package is on the shelf and not refrigerated, look closely at the product because it is more likely to be ultra-processed.
Here is an example of how an orange can be unprocessed, processed and ultra-processed.
Is it ever OK to eat ultra-processed foods?
“In general, skip ultra-processed foods. But occasionally you may be in a pinch for time or need a quick source of fuel before a workout, so it’s OK to eat them sometimes. Just don’t rely on them,” says Soirez. “But really think twice before giving a child ultra-processed snacks or meals. They’re more likely to ask for it again, and you want to avoid creating a habit of this food.”
Brown adds, “For some of my patients who lose a lot of weight during cancer treatment, I recommend things like ice cream because it helps them put on much-needed weight and may be soothing to the throat. But as they gain back weight, we move away from these ultra-processed foods.”
Overall, think “more fresh and whole foods” and “fewer processed foods” to help maintain a tasty and nutritious diet.
Published July 31, 2025
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