- The American Heart Association (AHA) suggests that not all ultra-processed foods (UPFs) are bad for you.
- Certain processing methods help keep foods safe, nutritious, and affordable without sacrificing quality.
- Healthier UPFs tend to have more nutrients, while less healthy options are loaded with sugar, unhealthy fats, and salt.
- Choosing UPFs with better ingredients and nutrient profiles can support convenience without harming long-term health.
Ultra-processed foods (UPFs) have developed an unhealthy reputation, but not all UPFs are created equally.
A new scientific advisory from the American Heart Association (AHA) has challenged the idea that all ultra-processed foods are unhealthy.
While many ultra-processed foods have been linked to adverse health outcomes, the advisory, published on August 8 in
UPFs are typically high in saturated fats, added sugars, and sodium, and can contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.
Yet as a press release about the advisory notes, “certain types of industrial food processing are beneficial for preservation and safety, and/or lowering cost, such as techniques that extend shelf life, control microbial growth, mitigate chemical toxicants, preserve functional, nutritional and sensory (taste) qualities, and reduce food loss and waste.”
While there’s plenty of
“Healthier UPFs are those that, despite undergoing industrial processing, still offer nutritional benefits, such as fiber, protein, vitamins, and minerals, and have limited amounts of added sugars, unhealthy fats, and sodium,” said Nichola Ludlam-Raine, a registered dietitian and author of “How Not To Eat Ultra-Processed.”
Some examples of healthier ultra-processed foods include:
- whole grain breads
- high-fiber breakfast cereals
- certain dairy products
- fortified plant-based milks
“In contrast, ‘less healthy’ UPFs are typically low in nutritional value and high in added saturated fat, sugars, and salt, or multiple additives (which can encourage the passive overconsumption of calories),” Ludlam-Raine said.
“The key difference often lies in the ingredients and nutrient profile, not just the processing,” she added.
Samantha Peterson, MS, RDN, functional medicine dietitian and founder of Simply Wellness, agreed. She said some of the worst UPFs include:
- sugar-sweetened beverages
- refined snack foods
- instant noodles
- processed meats
“These are often high in rapidly absorbed sugars or refined starches, inflammatory fats, sodium, and other additives; a combination that can drive blood sugar spikes, gut imbalance, chronic inflammation, and increased risk for heart disease, diabetes, and certain cancers,” she explained.
“Over time, high intakes of low-nutrient UPFs can contribute to obesity, insulin resistance, high blood pressure, elevated cholesterol, gut microbiome disruption, and higher risks for cardiovascular disease and certain cancers,” she continued.
While some ultra-processed foods have little to no redeeming qualities, others can provide essential nutrients and offer convenience for busy lifestyles.
Experts recommend paying attention to nutrition content on food labels and reading the list of ingredients carefully.
“When choosing UPFs, I recommend looking for items such as bread or cereals with 3 grams or more fiber per serving,” Ludlam-Raine advised.
She added that people should opt for products such as yogurt with 5–10 g of protein and reduced or no added sugar options.
Fortified products are another item to look out for. Ludlam-Raine said that foods fortified with added calcium, vitamin D, B12, iron, and iodine can help boost your intake of key nutrients.
If in doubt, “a shorter, more recognisable ingredient list is often (though not always) a good sign,” she said.
It can be helpful to have a specific list of examples. Ludlam-Raine said some healthier processed foods include:
- Fortified whole grain breakfast cereals. These can be a good source of fiber, iron, and B vitamins, but it’s a good idea to avoid those containing added sugar.
- Plant-based milks (i.e., fortified soy or almond milk without added carrageenan). “These are often enriched with calcium and iodine, which are important nutrients especially for those avoiding dairy,” Ludlam-Raine said.
- Canned beans (including baked beans) and pulses in water. “These are technically UPFs due to industrial tinning and the addition of firming agents, but they are a natural and great source of plant protein and fiber,” she said. Rinsing beans thoroughly can help reduce sodium content.
- Whole grain sliced bread. “So long as it’s low in salt and sugar, it provides fiber and complex carbohydrates for sustained energy,” she explained.
- Greek-style or plain yogurts with live cultures. “These can support gut and bone health,” she noted.
Ludlam-Raine added that these foods contribute positively to nutrient intake and offer convenience, which is an important factor for overall health.
Many processed foods offer convenience, affordability, and important nutrients, especially for those with limited time or budget.
For example, canned beans, whole grain breads, and fortified plant milks provide fiber, protein, and vitamins while needing minimal prep.
Peterson said that “processing isn’t inherently bad.” She noted that freezing, fortifying, or canning can preserve nutrients and support public health.
Both experts agreed that balance is key. Swapping sugary drinks for sparkling water or white bread for whole grain, while planning simple meals that mix fresh, frozen, and healthier UPFs, can make a real difference.
Ludlam-Raine recommended adopting an 80:20 rule: 80% whole foods with 20% offering leeway for healthier processed foods. She advised keeping less healthy UPFs as occasional rather than daily choices and encourages using a food diary to identify small but impactful changes.
Choosing healthier ultra-processed foods in moderation can allow you to take advantage of convenience without sacrificing long-term health.