Senior Health How to Spot Ultra-Processed Foods 8/30/2023 | By Nicole Hill Is your food real? You’ve probably heard of processed foods, but have you heard of ultra-processed foods? What are they? How can you spot ultra-processed foods? And why does it matter? People have been processing food for centuries to keep it fresh and safe to eat. Pickling, salting, fermenting, roasting, sun-drying, baking – this was what processing food used to look like. Today, the processing of food has evolved way beyond those simple methods. Enter ultra-processed foods. As far as processing goes, these foods have been through the wringer. As the name suggests, these foods have been drastically changed and bear little resemblance to their original food source. A series of industrial modifications break down the food, extract much of the nutrition, and add a slew of substances, such as fillers, flavorings, gels, foaming agents, and other modifiers not usually found in the kitchen. Health consequences As more and more of our food undergoes extensive processing, researchers are taking a hard look at what that means for health. Evidence is starting to pile up linking ultra-processed foods to several negative health outcomes, including obesity, diabetes, cancer, heart disease, stroke, and even depression. Many of these foods have added salt, sugar, and saturated fats – all known to contribute to negative health outcomes. However, the processing itself may also pose a health risk. While more studies are needed to confirm this, researchers already know that ultra-processed foods are nutritionally unbalanced. Ultra-processed foods are hyper-palatable, meaning the added chemicals give an extra kick of flavor or texture. The food enhancements light up our brains and leave us craving more. This may be why a diet high in ultra-processed foods is associated with increased calorie intake. One study found that people ate an average of 500 more calories per day. 7 tips to help you spot ultra-processed foods A whopping 73% of the United States food supply is ultra-processed. It’s cheap, convenient, and alluring. Sometimes spotting it is a no-brainer – sodas, candy, frozen pizzas, chips – you get the idea. But they can be pretty sneaky, too. The real challenge comes when foods masquerade as innocent pantry staples. Processed foods span a spectrum. Junk food is on one end and fresh produce on the other, while many kitchen staples lie in the gray zone. That fuzzy area can be difficult to unmask. Most national-brand convenience foods are ultra-processed, but healthier options are out there. You don’t need science or culinary degrees to suss out the better buy. With a few little tricks, you can spot ultra-processed foods and make healthier choices with confidence. 1. Ingredient list length How long is the ingredient list? It’s more likely to be ultra-processed if it’s over five ingredients. When comparing foods, simplicity is your ally. The fewer the components, the closer it often is to natural goodness. 2. Recognizable ingredients You may feel like you’re in a chemistry class as you read through the hard-to-pronounce list. This could be a red flag. If you don’t recognize it as food, it probably isn’t. Be alert for words like monoglycerides, polysorbates, and butylhydroquinone. However, not all additives are created equal. Some are safe to consume in moderation and act as preservatives, thickeners, and stabilizers. Examples include citric acid, ascorbic acid (vitamin C), tocopherols (vitamin E), guar gum, and carob gum. 3. Fiber content One of the most popular pantry items, bread, can be tricky. Freshly baked bread is not considered ultra-processed, but mass-produced breads in plastic bags usually are. Check out the fiber content of grain products such as bread, cereal, and crackers. Ultra-processed foods tend to be stripped of fiber. 4. Sugar scrutiny Sugar itself is not an ultra-processed food. But added sugar, especially in all its deceitful forms, usually is. Be on the lookout for hidden forms of sugar. High-fructose corn syrup is a common culprit. Others include fructose, lactose, sucrose, fruit juice concentrate, and maltodextrin. Related: Healthy ingredient substitutes 5. Familiar fats and oils Inspect the types of fats and oils listed. Ultra-processed foods often contain unhealthy trans fats and oils. Foods with recognizable fats like olive oil, coconut oil, and nuts are usually less processed. 6. Cosmetic additives Usually located at the end of the ingredient list, cosmetic additives include flavor enhancers, colors, emulsifiers, and sweeteners. Artificial and natural flavors and coloring are examples. 7. Health claims Don’t be fooled by health claims on labels. Packaging is part of food processing, and the food industry uses it as a marketing tactic to tempt consumers. The aggressive marketing is part of why so much of our real food has been replaced by ultra-processed foods. Labels of natural, organic, fortified, low-fat, multi-grain, and gluten-free don’t necessarily equal healthy. Similarly, don’t be too impressed by the listed nutrients. Those may be synthetic vitamins and minerals added back to replace nutrients that were stripped away in processing, as with white flour, and may lack the value of natural nutrients. Embrace whole foods: balancing health and processing Processing isn’t always the bad guy. After all, a simple pickle was once a cucumber. The fact that it’s processed doesn’t make it unhealthy. But let’s be real: Whole foods are the rock stars. They boast more fiber, protein, healthy fats, and vitamins and minerals. They keep you satisfied and free from those pesky chemical cravings. While completely cutting out ultra-processed foods is unrealistic, small changes make a difference. No need to rehaul all your eating habits. Swap some processed snacks for the real deal: minimally processed or natural foods. Nutrition can be puzzling, and not every piece is clear cut. Yet, here’s the thing: loading up on ultra-processed foods likely means skimping on the good stuff – the proven health winners. You deserve the nutrition and goodness of real food. Read More Nicole Hill Nicole Hill is a nurse writer with over 20 years of experience in various settings. She's worked at the bedside in hospitals, clinics, schools, summer camps, and the community, providing patient care and education. She loves writing, hiking, and hanging out with her greyhound.