Are All Ultra-Processed Foods Bad?

You Should Know: Just this August, the largest and longest clinical trial examining the impacts of ultra-processed foods (UPFs — think items made mostly from substances extracted from foods) was published in the journal Nature Medicine. Participants eating minimally processed foods lost twice as much weight as those who ate a nutritionally adequate diet that included UPFs. 

Going Deeper: The same month, the American Heart Association published an advisory stating that most UPFs should be avoided but not all are harmful. Exceptions included foods like low-sodium whole grain bread, low-sugar yogurts, tomato sauces, and nut- or bean-based spreads. These, they stated, are easy to incorporate into diets because of their affordability and because they’re associated with improved health outcomes.

Takeaway: Most ultra-processed foods deserve to be cut from your diet. But not all are bad for you. To determine the ones that are worth keeping, look for ingredient labels that are shorter and contain whole foods as the first few ingredients. 

Bottom Line: Broad categorization is an imperfect tool. While the vast majority of UPFs should be avoided, there are some exceptions. Use best judgment and guidance to determine which to keep.