The truth behind ultraprocessed foods: all are not created equal

There has been some chatter lately about the evils of ultraprocessed foods and how they all should be avoided like the plague. Even “processed” foods get a bad rap since that term usually conjures up images of convenience store foods that have sat on shelves for eons.

In actuality, most of our food has been processed. Peaches picked from a tree, sliced, and then frozen, for instance, are considered processed (albeit minimally processed) since the final product is different than its natural state. Those steps don’t make frozen peaches any less healthy than if you were to pick the peach directly from the tree and eat it. The same rationale applies to certain ultraprocessed foods. The key word there is certain.

What exactly is an ultraprocessed food? There is a specific classification system that places foods into certain categories based on their level of processing. Ultraprocessed foods are industrially made and typically have five or more ingredients or food substances that can prolong shelf life and enhance flavor.

Yes, certain ultraprocessed foods have minimal nutritional value due to being high in added sugar, sodium, and fats. A new study has shown that a dietary pattern that frequently includes these foods is associated with an increased risk of certain cardiovascular conditions, including heart disease and stroke. The foods with the greatest risk were sugar-sweetened beverages and processed meats (deli meats, bacon, and hot dogs, for example).

However, certain ultraprocessed foods—including certain breads and yogurts—lessened this risk, according to the study.

That's why it's time to stop vilifying all ultraprocessed foods. Others in the nutrition world seem to agree with me. “The system used to classify foods as processed … lumps together highly nutritious foods, such as tofu, peanut butter, and packaged whole wheat bread, that have positive effects on health with low-nutrient options including carbonated drinks, snack chips, and store-bought cookies, which do not,” Elizabeth Ward, a registered dietitian and nutrition consultant told The Food Network in a story published on its site.The story goes on to list other foods classified as ultraprocessed and healthy, including canned beans, nonfat milk, ground turkey, and shredded cheese.

Read the Food Network article (written by Toby Amidor, another dietitian) listing other myths and facts around ultraprocessed foods, including the latest research.