How worried should we be about ultra-processed foods?

You may have noticed more conversations around ultra-processed foods and how they are terrible for you. But what are they and how do they affect our health?

Unless you’re growing your own food, most things you eat are processed to some extent, says New York City-based registered dietitian Nicole Rodriguez, RDN. These processes might include chopping or canning. But some foods undergo far more transformation than others, making them ultra-processed foods (UPFs).

According to the NOVA classification system, a framework which food scientists and public health officials use to define levels of processing, a food is considered ultra processed if it includes an ingredient that is never/rarely used in the kitchen or contains an additive to make the food more appealing, like colors, emulsifiers, hydrogenated oils, high-fructose corn syrup, or sweeteners.

Something else UPFs have in common is that “they’ve gone through a series of processing to include, in the end, very few intact [or whole] foods,” says registered dietitian Christie Sauer, M.S., RDN. Examples of foods that are usually considered ultra-processed include breakfast cereals, candy, cookies, energy bars, meal replacement shakes, chips, crackers, and hot dogs.

A single UPF by itself is unlikely to cause issues in your diet. The problem is that about 70% of the U.S. food supply is made up of these foods, making them harder to avoid. Over the past two decades, the share of Americans’ calories from UPFs has grown to 57%, while consumption of more “whole” foods has declined, according to data in the The American Journal of Clinical Nutrition.

“Ultra-processed foods tend to be higher in calories, saturated fat, added sugar, and sodium. They also tend to be lower in fiber and protein, two nutrients that help us feel full,” says Sauer.

This could promote obesity since getting a higher percentage of calories in your diet from ultra-processed foods is linked to weight gain, according to a trial published in the journal Nutrients. The study authors also note that some UPF additives may also disrupt our gut health and promote inflammation.

Beyond weight loss and management, your heart health could be another reason to keep an eye on UPF consumption. In a meta-analysis of 22 studies, people who consumed the most UPFs had a 17% and 9% increased risk of developing cardiovascular disease and stroke compared to the group who consumed the least.

One important caveat: UPFs can be part of a healthy diet. You don’t have to shut all UPFs out of your life. Experts just recommend that you limit them. “In the WeightWatchers program, we always say that all foods can fit,” says Sauer. The WeightWatchers Points Program can be helpful here, as it’s designed to guide you towards more nutrient-rich foods and healthy portions.

To scale back on UPFs, follow these tips:

Think ahead: When you’re hungry and pressed for time, you’re more likely to seek out convenience foods, which are often ultra-processed. Meal planning and shopping accordingly will help you avoid grabbing whatever’s nearby. “When you know the meals you want to eat and have the ingredients on hand, you’re less likely to turn to UPFs,” says Sauer.

Simple swaps: Some UPFs may be staples in your diet, but you can easily trade them for whole foods — many of which are ZeroPoint® foods on the WeightWatchers Program, says Sauer. For example, rather than flavored sweetened yogurt, try plain Greek yogurt and berries.

Practical pairings: Can’t avoid a UPF? Add a whole food, suggests Rodriguez. For example, if you like cereal, use it as a topper on cottage cheese and fruit. “If that cereal is giving me vitamins and making a habit of cottage cheese and fruit more palatable, I think that’s a net win,” she says.