Could Ultra-Processed Foods Be Hurting You?
They’re low on nutrition, better to choose healthier options
They’re low on nutrition, better to choose healthier options
The vast majority of foods found on grocery store shelves have undergone some type of processing: cooking, canning, drying and pasteurizing all count. But many manufacturers take it much further, creating shelf-stable products that contain an amalgam of chemicals, preservatives, dyes, oils, flavoring agents and refined sugars.
These products fall into a category called ultra-processed foods, defined as industrial formulations with five or more ingredients. While there’s no doubt that these grab-and-go products are convenient, they come at a cost.
In general, the more unpronounceable ingredients in a food product and the more processes it undergoes, the worse it is for you, says Katherine Urbina, DO, an internal medicine physician at Scripps Coastal Medical Center Hillcrest.
For example, when fruit is reimagined as gummy fruit snacks, it has been stripped of its natural properties and little, if any, of its nutritional value remains. Instead, artificial colors, flavors, texture agents and preservatives are added to give it a fruit-like appearance and taste, but in a form that is consistent, long-lasting and pleasing to the palate.
“The more processed a food is — meaning we’ve done something to it physically or we’ve added something — the farther away we get from the whole, original version of the food,” Dr. Urbina says.
Health risks of ultra-processed foods
Research has linked ultra-processed foods to a range of health issues, including obesity, heart disease, type 2 diabetes and certain types of cancers. A 2024 study published in the British Medical Journal even suggests ultra-processed food consumption is linked to a higher risk of dying from any cause.
They may also contribute to mental health concerns, such as depression and anxiety, and less serious symptoms, including bloating, mood swings and a general feeling of unwellness. Refined sugars and carbohydrates found in ultra-processed foods also cause a spike in insulin, which in turn signals the body to store them as fat.
“Ultra-processed foods contain ingredients that we often have a hard time processing. For the most part, industrial ingredients don’t add nutritional value, just shelf life,” says Dr. Urbina.
What are healthier alternatives?
Dr. Urbina recommends sticking to whole and minimally processed foods. Minimally processed foods include frozen fruits and vegetables, canned beans and tuna, whole grains, plain yogurt, roasted nuts and basic peanut butter with no added sugar. Even though they may take a little more time and preparation, it’ll be worth your while health-wise.
“Take a quick look at ingredient lists and try to cut down on the ones with ingredients you can’t say,” she says. “There are a lot of healthy options out there. Focus on fresh, high-fiber foods with simple ingredients and figure out what works for you.”
This content appeared in San Diego Health, a publication in partnership between Scripps and San Diego Magazine that celebrates the healthy spirit of San Diego.