Ultra Processed Foods: What Are They and How to Avoid Them

In the world of nutrition, the term “ultra processed foods” is becoming more and more common. But what does it mean? 

Ultra processed foods are more than just convenient meals and fast food. They include a range of products, many are staples in your diet. Understanding their impact on health is crucial, especially for people who want to improve their diet, lose weight or live a more energetic lifestyle.

What are Ultra Processed Foods?

Ultra processed foods are products that often contain ingredients not typically used in home cooking. They may include artificial flavors, coloring, sweeteners and other additives. They’re used to enhance taste, extend shelf life and flavor.

Common characteristics of ultra processed foods:

• High in sugar, salt and unhealthy fats
• Low in fiber and essential nutrients
• Contain additives and preservatives
• Typically ready-to-eat or minimal preparation

NOVA classification system for processed foods 

NOVA classification system is a tool used to categorize foods based on the extent of their processing. It divides foods into four groups: unprocessed or minimally processed, processed culinary ingredients, processed foods and ultra processed foods.

Ultra processed foods, according to NOVA, are formulations of ingredients typically created by a series of industrial techniques and processes.

Nutritional profile and health risks

Ultra processed foods are often high in calories but low in nutritional value. They lack essential nutrients like fiber, vitamins and minerals. Instead, they’re packed with excess sugars, unhealthy fats and sodium.

The consumption of these foods has been linked to a variety of health problems, including obesity, heart disease and type 2 diabetes. They can lead to overeating and contribute to weight gain and associated health risks.

Common examples of ultra processed foods:

• Sugary drinks like soda and energy drinks
• Packaged snacks like chips and cookies
• Instant noodles and ready-to-eat meals
• Processed meats, hot dogs and deli meats
• Frozen pizza and microwaveable dinners
• Sugar-packed breakfast cereals and bars

Typically found in the center aisles of grocery stores, they may be packaged in bright, appealing wrappers and have a long shelf life. 

Processed foods vs ultra processed foods

Not all processed foods are created equal. Processed foods have been altered in some way from their natural state. This can include freezing, canning, or drying. Examples include canned vegetables, frozen fruit and dried beans. These foods can still be part of a healthy diet.

Ultra processed foods, on the other hand, are heavily modified. They often contain additives, preservatives and artificial colors. These foods are typically high in sugar, salt and unhealthy fats and low in essential nutrients. 

How can you avoid ultra processed foods? 

One effective approach is eating mostly fruits, vegetables, whole grains and lean proteins. Whole foods also tend to be lower in calories than ultra processed foods. This can help create a calorie deficit, which is necessary for weight loss.

Whole foods provide a wide range of nutrients. These nutrients support overall health and can help prevent chronic diseases.

• Avoid foods with a long list of ingredients, especially those you can’t pronounce.
• Plan your meals in advance and always read food labels before you buy.  
• Plan your meals in advance and always read food labels before you buy.  
• Prepare most meals at home to control the amount of sugar, salt and unhealthy fats in your diet.

5 ways to make better food choices  

Transitioning from a diet high in ultra processed foods to one rich in whole foods can be challenging. It requires changes in shopping habits, meal planning and cooking techniques. 

1. Start gradually by replacing one or two ultra processed foods with whole food alternatives, replacing applesauce with apples, for example. 
2. The goal isn’t perfection but progress. Every step you take towards reducing your intake of ultra processed foods is a step towards wellness.
3. Having a support system can make the transition to a healthier diet easier. Seek out friends, family or professionals who are also working towards healthier habits.
4. Education is key. The more you understand the impact of processed foods, the more motivated you’ll be to make healthier choices.

The Surgical Weight Control Center in Las Vegas offers nutrition support groups each month to share and celebrate other people who are on the same journey.

Schedule an appointment

For more information or to find a doctor, call 702-313-8446 or fill out the surgical weight loss form. We’re here to help.