The American Heart Association stated that most ultra-processed foods contain high amounts of saturated fats, added sugars, and salt, and consuming larger quantities of ultra-processed foods is linked to an increased risk of heart diseases.

They added that over 50% of daily calories in the average American diet come from ultra-processed foods. Some ultra-processed foods, such as whole grain bread and nut butters, can be part of a healthy diet. Understanding ultra-processed foods is challenging, even experts do not fully agree on their exact definition or whether they are good or bad.

Consuming larger amounts of ultra-processed foods is associated with a higher risk of heart disease. The average person in the United States consumes large amounts of food. More than 50% of daily calories in the typical American diet come from ultra-processed foods.

Most ultra-processed foods are high in saturated fats, added sugars, and salt (HFSS), commonly known as “fast foods.” These foods are unhealthy and should be limited. Examples include pizza, sugary drinks, packaged cookies, frozen desserts, and canned pasta meals.

Some ultra-processed foods have higher nutritional value and are suitable as part of a comprehensive healthy diet. These include whole grain bread, low-sugar yogurt, and nut butters. Besides knowing which UV protection factors might be better, a major challenge with ultra-processed foods is that they may replace or displace healthy foods. In other words, if you consume large amounts of “fast food,” you might not have room left for healthy foods.

The recommendation to reduce ultra-processed food intake reinforces long-standing dietary guidelines to limit unhealthy fats, added sugars, and sodium. A comprehensive healthy diet should focus on healthier options such as vegetables, fruits, whole grains, beans, nuts, seeds, non-tropical healthy oils, and lean proteins.

Most foods are processed—changed, prepared, or packaged—in some way before consumption.

Several systems are used by nutrition scientists to determine if a food is “ultra-processed.” The most common and widely used system is the “NOVA” system. According to NOVA, ultra-processed products are industrially processed products made from additives or ingredients not commonly used in home cooking, and the nutritional value of foods is not considered in the NOVA classification.

Ultra-processed foods:

• Replace healthy foods
• Lead to excessive calorie intake
• Lead to high intake of saturated fats, added sugars, or sodium (HFSS)
• Affect how the brain responds to these foods
• Texture changes stimulate the brain to remain hungry even after eating
• Likely cause blood sugar disturbances
• May disrupt your microbiome or gut health
• May cause toxin exposure

Processing and ultra-processing can be beneficial but may also pose risks. Food processing can improve shelf life, convenience, and taste, often lowering food costs and making them more accessible. Some processing methods help preserve nutritional, functional, and sensory properties, allow year-round availability and ease of use, and antioxidants can prevent spoilage and enrich foods with nutrients.

However, not all processing methods are beneficial. Some additives and industrial processing techniques may cause negative health effects. For example, high-heat treatments may produce harmful compounds, or packaging materials may introduce contaminants like microplastics, which are linked to obesity, inflammation, and other health issues.

It can be difficult to know how a food is processed since American manufacturers are not required to disclose processing techniques or amounts of cosmetic additives.

It is important to remember that most ultra-processed foods are also high in saturated fat, added sugar, and salt (HFSS), but not all ultra-processed foods are classified as “fast foods.” A limited number of processed foods have positive nutritional value and may be part of an overall healthy diet. If you include ultra-processed foods in your diet, choose those low in saturated fat, sugar, and added salt.

More research is needed to determine if ultra-processed foods are harmful to health. Besides their poor nutritional value, scientists study whether some additives, processing techniques that alter food structure, specific consumption amounts, or a combination of these factors are harmful. In short, is it nutrient deficiency or the processing itself (or both) that is concerning?

People who consume ultra-processed foods tend to consume more calories overall. Scientists are investigating whether ultra-processed foods, rich in saturated fats, added sugars, and sodium, might mimic addictive substances in some people, and if so, how this happens.

One trend researchers are exploring is the idea that ultra-processed foods might be designed, through a combination of texture and nutrients, to be highly palatable or “hyper-palatable.” Simply put, they taste so good it’s hard to describe, or maybe not. These palatable foods may stimulate the brain’s reward center, potentially causing faster eating, overeating, and weight gain.

According to the American Heart Association website, many ultra-processed foods are low in fiber and water, a property that extends shelf life but may also lead to overeating. Recent research shows that when fiber is removed from food, the refined component is absorbed quickly, which may trick the brain into feeling hungry, leading to overeating.