Health and Me

Itisha Arya

Are All Ultra-Processed Foods Bad For You? Experts Say Some Are Better Than Others

ultra processed food healthy option

Frozen pizza, ready-made meals, instant noodles, and many packaged breads are often cited as examples of what are known as ultra-processed foods. These are products made with long ingredient lists, chemical additives, and very little in the way of whole or natural foods.

In recent years, ultra-processed foods, often shortened to UPFs, have drawn growing attention. Data from the Centers for Disease Control and Prevention (CDC) shows that between 2021 and 2023, about 53 percent of the average adult’s daily calorie intake came from ultra-processed foods. Among children aged 18 and under, that number was even higher at 61.9 percent.

That said, experts stress that not all ultra-processed foods are the same. Some options are clearly better than others. By taking a closer look at ingredient lists and watching for additives, preservatives, fillers, and artificial components, it is possible to either avoid these foods altogether or choose versions that contain fewer questionable ingredients.

It also helps to understand that food processing exists on a spectrum. The aim is to choose the least processed version available. In some cases, that means foods with just one or two basic ingredients. In others, it may still mean an ultra-processed product, but one with less salt, sugar, artificial additives, and unnecessary extras than the standard option.

The Washington Post got in touch with health experts and below are common red flags to look for, along with healthier choices in each category.

<h2>Ultra-Processed Foods: What To Avoid And What To Pick</h2>

Look for breads labelled “whole grain” or “100 percent whole grain,” advises Kelly Springer, a registered dietitian and founder of Kelly’s Choice, a nutrition company based in Skaneateles, New York.

Whole grains contain three key parts: bran, germ, and endosperm. Many ultra-processed breads use flour made only from the endosperm, which strips away much of the fibre and nutrients found in the bran and germ.

White flour as the first ingredient: This suggests the bread is made from refined grains with most nutrients removed.

Additives such as azodicarbonamide, calcium propionate, and potassium sorbate: A long list of unfamiliar additives is a warning sign. Compare that to simpler ingredients like whole wheat, salt, yeast, seeds, and vinegar.

Emulsifiers, preservatives, and dough conditioners: These are used to soften bread, extend shelf life, and improve appearance. Watch for ingredients like mono- and di-glycerides, sodium stearoyl lactylate, and butylated hydroxyanisole (BHA). “In general, fewer ingredients are better, especially if you can pronounce them,” said Beth Czerwony, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition.

<ul><li>Dave’s Killer Bread: Made with whole grains, seeds, and organic ingredients, this bread is high in protein and free from artificial additives. “This is the bread we buy at home for our kids,” Springer said.</li><li>Food for Life Ezekiel Bread: Produced from organic, whole grains and legumes, this bread uses sprouted grains, which are soaked until they begin to germinate. Springer said this process makes the bread easier to digest and suitable for some people with mild gluten sensitivity.</li><li>Beckmann’s Whole Wheat Sourdough Bread: Contains a short list of ingredients including whole wheat flour, water, sea salt, barley malt, and vitamin C.</li><li>Alvarado St. Bakery: Uses organic, sprouted whole grains such as wheat berries, oats, barley, and millet in its breads.</li></ul>

Chicken nuggets often come with long ingredient lists because they include breading, flour, and common seasonings like garlic, onion powder, paprika, and salt. Still, unfamiliar ingredients are a sign the product may be heavily processed.

<ul><li>“White chicken meat”: This term can mean a mix of chicken parts beyond breast meat, including ground tissue and connective material. Look for nuggets that list “chicken breast” or “whole breast meat.”</li><li>Fillers: Ingredients like wheat gluten and textured soy protein are sometimes added so manufacturers can use less meat.</li><li>Chemical additives: Preservatives, emulsifiers, stabilisers, and fast-acting leavening agents are common. These may include propylene glycol, pyrophosphate, calcium phosphate, and sodium phosphate.</li><li>High sodium: Foods with 20 percent or more of the daily sodium value per serving are considered high in salt.</li></ul>

<ul><li>Bell &amp; Evans Chicken Breast Nuggets: Made with chicken breast and a limited number of simple seasonings.</li><li>Tyson Naturals Gluten Free Breaded Chicken Breast Nuggets: These use ingredients like yellow corn flour and brown rice flour and contain no artificial additives.</li><li>Kidfresh White Meat Chicken Nuggets: Include pureed vegetables such as cauliflower and onions and are lower in sodium than many alternatives.</li><li>Just Bare Lightly Breaded Chicken Breast Bites: Made with basic ingredients including spices, egg whites, salt, and breading.</li></ul>

Many popular peanut butter brands contain added ingredients to improve texture and shelf life, including sugar, hydrogenated oils, and emulsifiers. These additions can push peanut butter into ultra-processed territory.

Palm oil or hydrogenated vegetable oils: Oils like cottonseed, soybean, or rapeseed are often added to prevent separation. Products with these oils may be labelled “no stir” or called “peanut butter spread.”

<ul><li>Mono- and di-glycerides: These emulsifiers help keep oil from separating and extend shelf life.</li><li>Added sugars: Some brands include a teaspoon of sugar or more per serving.</li></ul>

These products contain only peanuts, or peanuts and salt:

<ul><li>Smucker’s All <span rel="noindex">Natural Peanut Butter</span></li><li>Trader Joe’s Creamy Peanut Butter Unsalted</li><li>Santa Cruz Organic Creamy Dark Roasted Peanut Butter</li><li>Target’s Good &amp; Gather Organic Stir Peanut Butter</li><li>Kirkland Signature Organic Peanut Butter</li></ul>

Greek yogurt is highly nutritious and rich in protein, minerals, and probiotics that support gut health.

Ideally, yogurt should contain just milk and live cultures, with cream included in some cases. Any sweetness or toppings can be added at home. Stephen Devries, an adjunct associate professor at Harvard T.H. Chan School of Public Health, notes that even added honey at home is usually less than what’s found in flavoured yogurts.

Added sugars: Ingredients like cane sugar, corn syrup, brown sugar, honey, and fruit juice concentrates can turn yogurt into a dessert.

<ul><li>Artificial sweeteners: Products marketed as “no added sugar” may contain sucralose, stevia, Ace-K, or aspartame. Devries warns these can affect gut and metabolic health.</li><li>Thickeners and stabilisers: Gelatin, corn starch, guar gum, and tricalcium citrate are often added for texture.</li><li>Preservatives: Sodium benzoate and potassium sorbate are commonly used to extend shelf life.</li></ul>

These plain yogurts contain no additives. Fat content varies by milk choice and does not affect processing level.

<ul><li>Fage Total <span rel="noindex">Plain Greek Yogurt</span></li><li>Chobani Greek Yogurt Plain</li><li>Target’s Good &amp; Gather Greek Plain Yogurt</li><li>Walmart’s Great Value Greek Plain Yogurt</li><li>Stonyfield Organic Plain Greek Yogurt</li></ul>

Cold cuts such as turkey, ham, and salami are staples in many lunches, but many are heavily processed.

Freshly sliced meat from the deli counter usually has the shortest ingredient list. Springer suggests asking deli staff which option contains the fewest additives.

If possible, choose sliced turkey, chicken, or roast beef. These are generally less processed and lower in sodium than meats like ham, salami, and bologna, which are often made from mechanically separated meat that is reshaped and sliced.

<ul><li>Fillers and binders: Ingredients such as carrageenan, cellulose, maltodextrin, and corn syrup solids are used to improve texture and shelf life.</li><li>Sodium nitrite or potassium nitrate: These preservatives are linked to cancer risk. Look for low-sodium options without added nitrates or nitrites.</li></ul>

<ul><li>Wegmans Just Turkey Turkey Breast: Contains only turkey breast.</li><li>Applegate sliced turkey, chicken, and roast beef: Made with simple seasonings like salt, pepper, and rosemary extract, with no artificial ingredients or added nitrates.</li><li>True Story Oven Roasted Turkey Breasts: Includes organic turkey, water, salt, and vinegar and is free from nitrates and nitrites.</li></ul>

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High Carb Foods That Are Actually Healthy

Frozen pizza, ready-made meals, instant noodles, and many packaged breads are often cited as examples of what are known as ultra-processed foods. These are products made with long ingredient lists, chemical additives, and very little in the way of whole or natural foods.In recent years, ultra-processed foods, often shortened to UPFs, have drawn growing attention. Data from the Centers for Disease Control and Prevention (CDC) shows that between 2021 and 2023, about 53 percent of the average adult’s daily calorie intake came from ultra-processed foods. Among children aged 18 and under, that number was even higher at 61.9 percent.That said, experts stress that not all ultra-processed foods are the same. Some options are clearly better than others. By taking a closer look at ingredient lists and watching for additives, preservatives, fillers, and artificial components, it is possible to either avoid these foods altogether or choose versions that contain fewer questionable ingredients.It also helps to understand that food processing exists on a spectrum. The aim is to choose the least processed version available. In some cases, that means foods with just one or two basic ingredients. In others, it may still mean an ultra-processed product, but one with less salt, sugar, artificial additives, and unnecessary extras than the standard option.The Washington Post got in touch with health experts and below are common red flags to look for, along with healthier choices in each category.Ultra-Processed Foods: What To Avoid And What To Pick1. Sliced breadLook for breads labelled “whole grain” or “100 percent whole grain,” advises Kelly Springer, a registered dietitian and founder of Kelly’s Choice, a nutrition company based in Skaneateles, New York.Whole grains contain three key parts: bran, germ, and endosperm. Many ultra-processed breads use flour made only from the endosperm, which strips away much of the fibre and nutrients found in the bran and germ.Red flags:White flour as the first ingredient: This suggests the bread is made from refined grains with most nutrients removed.Additives such as azodicarbonamide, calcium propionate, and potassium sorbate: A long list of unfamiliar additives is a warning sign. Compare that to simpler ingredients like whole wheat, salt, yeast, seeds, and vinegar.Emulsifiers, preservatives, and dough conditioners: These are used to soften bread, extend shelf life, and improve appearance. Watch for ingredients like mono- and di-glycerides, sodium stearoyl lactylate, and butylated hydroxyanisole (BHA). “In general, fewer ingredients are better, especially if you can pronounce them,” said Beth Czerwony, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition.Healthier options:Dave’s Killer Bread: Made with whole grains, seeds, and organic ingredients, this bread is high in protein and free from artificial additives. “This is the bread we buy at home for our kids,” Springer said.Food for Life Ezekiel Bread: Produced from organic, whole grains and legumes, this bread uses sprouted grains, which are soaked until they begin to germinate. Springer said this process makes the bread easier to digest and suitable for some people with mild gluten sensitivity.Beckmann’s Whole Wheat Sourdough Bread: Contains a short list of ingredients including whole wheat flour, water, sea salt, barley malt, and vitamin C.Alvarado St. Bakery: Uses organic, sprouted whole grains such as wheat berries, oats, barley, and millet in its breads.2. Chicken nuggetsChicken nuggets often come with long ingredient lists because they include breading, flour, and common seasonings like garlic, onion powder, paprika, and salt. Still, unfamiliar ingredients are a sign the product may be heavily processed.Red flags:“White chicken meat”: This term can mean a mix of chicken parts beyond breast meat, including ground tissue and connective material. Look for nuggets that list “chicken breast” or “whole breast meat.”Fillers: Ingredients like wheat gluten and textured soy protein are sometimes added so manufacturers can use less meat.Chemical additives: Preservatives, emulsifiers, stabilisers, and fast-acting leavening agents are common. These may include propylene glycol, pyrophosphate, calcium phosphate, and sodium phosphate.High sodium: Foods with 20 percent or more of the daily sodium value per serving are considered high in salt.Healthier options:Bell & Evans Chicken Breast Nuggets: Made with chicken breast and a limited number of simple seasonings.Tyson Naturals Gluten Free Breaded Chicken Breast Nuggets: These use ingredients like yellow corn flour and brown rice flour and contain no artificial additives.Kidfresh White Meat Chicken Nuggets: Include pureed vegetables such as cauliflower and onions and are lower in sodium than many alternatives.Just Bare Lightly Breaded Chicken Breast Bites: Made with basic ingredients including spices, egg whites, salt, and breading.3. Peanut butterMany popular peanut butter brands contain added ingredients to improve texture and shelf life, including sugar, hydrogenated oils, and emulsifiers. These additions can push peanut butter into ultra-processed territory.Red flags:Palm oil or hydrogenated vegetable oils: Oils like cottonseed, soybean, or rapeseed are often added to prevent separation. Products with these oils may be labelled “no stir” or called “peanut butter spread.”Mono- and di-glycerides: These emulsifiers help keep oil from separating and extend shelf life.Added sugars: Some brands include a teaspoon of sugar or more per serving.Healthier options:These products contain only peanuts, or peanuts and salt:Smucker’s All Natural Peanut ButterTrader Joe’s Creamy Peanut Butter UnsaltedSanta Cruz Organic Creamy Dark Roasted Peanut ButterTarget’s Good & Gather Organic Stir Peanut ButterKirkland Signature Organic Peanut Butter4. Greek yogurtGreek yogurt is highly nutritious and rich in protein, minerals, and probiotics that support gut health.Ideally, yogurt should contain just milk and live cultures, with cream included in some cases. Any sweetness or toppings can be added at home. Stephen Devries, an adjunct associate professor at Harvard T.H. Chan School of Public Health, notes that even added honey at home is usually less than what’s found in flavoured yogurts.Red flags:Added sugars: Ingredients like cane sugar, corn syrup, brown sugar, honey, and fruit juice concentrates can turn yogurt into a dessert.Artificial sweeteners: Products marketed as “no added sugar” may contain sucralose, stevia, Ace-K, or aspartame. Devries warns these can affect gut and metabolic health.Thickeners and stabilisers: Gelatin, corn starch, guar gum, and tricalcium citrate are often added for texture.Preservatives: Sodium benzoate and potassium sorbate are commonly used to extend shelf life.Healthier options:These plain yogurts contain no additives. Fat content varies by milk choice and does not affect processing level.Fage Total Plain Greek YogurtChobani Greek Yogurt PlainTarget’s Good & Gather Greek Plain YogurtWalmart’s Great Value Greek Plain YogurtStonyfield Organic Plain Greek Yogurt5. Cold cutsCold cuts such as turkey, ham, and salami are staples in many lunches, but many are heavily processed.Freshly sliced meat from the deli counter usually has the shortest ingredient list. Springer suggests asking deli staff which option contains the fewest additives.If possible, choose sliced turkey, chicken, or roast beef. These are generally less processed and lower in sodium than meats like ham, salami, and bologna, which are often made from mechanically separated meat that is reshaped and sliced.Red flags:Fillers and binders: Ingredients such as carrageenan, cellulose, maltodextrin, and corn syrup solids are used to improve texture and shelf life.Sodium nitrite or potassium nitrate: These preservatives are linked to cancer risk. Look for low-sodium options without added nitrates or nitrites.Healthier options:Wegmans Just Turkey Turkey Breast: Contains only turkey breast.Applegate sliced turkey, chicken, and roast beef: Made with simple seasonings like salt, pepper, and rosemary extract, with no artificial ingredients or added nitrates.True Story Oven Roasted Turkey Breasts: Includes organic turkey, water, salt, and vinegar and is free from nitrates and nitrites.