What Are Ultra-Processed Foods and Should You Avoid Them?
By: Dr. Joanne Slavin
Choosing what to eat shouldn’t feel like a full-time job. Yet many people tell me they feel overwhelmed by labels, headlines and opinions – especially when they hear terms like “processed” or “ultra-processed.” It’s easy to assume that processed foods are automatically bad. Ultra-processed foods (UPF) must be even worse, right? But that shortcut leaves out a very important truth: almost everything we eat is processed in some way, and many processed foods – even those considered ultra-processed – can play a positive role in a healthy diet.
UPF: It’s Not Black and White
Food processing has been essential to human nutrition and food security. As a scientist who has spent my career studying diet and health, I can tell you that processing allows us to enjoy nutritious foods year-round. For example, canned fruits and vegetables are picked at their peak, often delivering more nutrients than fresh produce that has traveled long distances and sat on shelves for days. Processing keeps food safe, reduces spoilage and ensures a stable, reliable food supply – all important benefits that often get overlooked.
So what exactly are “ultra-processed” foods? The term doesn’t have a universal scientific definition, but the most common one comes from the NOVA food classification system developed in Brazil. It describes ultra-processed foods as products made with multiple ingredients and additives to improve taste, shelf life or convenience. That definition casts a wide net. In fact, many foods Americans rely on every day – such as most breads, yogurts with added flavors, many dairy products, cereals, fortified grain foods and infant formula – fall under the NOVA ultra-processed umbrella. Calling them “junk food” doesn’t reflect the full picture.
Of course, not all ultra-processed foods are created equal. Some are high in calories, sodium, saturated fats or added sugars, and those should be limited – especially if you’re managing weight or certain medical conditions. But it’s important to remember that these nutrients, not the processing itself, are what matter most for your health. Research does show associations between diets high in certain UPFs and chronic diseases, but we still don’t fully understand whether the processing is the cause or whether it’s the overall diet pattern.
Making Smart Choices
Here’s something that surprises many people: Most of the foods recommended in the Dietary Guidelines for Americans can be ultra-processed. You can build a healthy, high-scoring diet using UPFs such as whole-grain breads, fortified cereals, canned beans, flavored yogurts or foods with added fiber. Processing can even be used to improve the nutritional profile of foods by lowering sodium or sugar, adding whole grains or enhancing stability and safety.
Because of that, avoiding all UPFs isn’t a strategy supported by evidence. Simply cutting out an entire category of foods does not reliably improve diet quality. What is useful is focusing on specific nutrients or ingredients you personally need to limit, such as sodium, added sugars or saturated fats.
So how can you make smart choices with processed foods?
Start with the label. If you have allergies or sensitivities, check for trigger ingredients. If you’re managing a health condition, look closely at sodium, sugar and fat content. There is no label that identifies a food as “ultra-processed,” and even if there were, it wouldn’t tell you whether that food fits into a healthy eating pattern.
Remember that processed foods can be nutritious, affordable, convenient and reduce food waste. Canned beans can help you cook a healthy meal in minutes. Frozen fruits and vegetables last longer and often cost less than fresh. Shelf-stable options make it easier to keep nutritious foods on hand.
The Bottom Line?
Ultra-processed foods aren’t automatically villains – they’re simply foods that have gone through more steps before reaching your plate. Some are best limited, but many can support a healthy, balanced, practical diet. Instead of avoiding all UPFs, focus on choosing nutritious options, reading labels and shaping an eating pattern that works for your lifestyle.
About Dr. Slavin
Dr. Slavin is a professor in the Department of Food Science and Nutrition at the University of Minnesota – Twin Cities, College of Food, Agricultural and Natural Resource Sciences. She has authored more than 350 scientific articles on dietary fiber, carbohydrates, whole grains, protein, snacking, gut health, brain health and sustainable agriculture and was a member of the 2010 Dietary Guidelines Advisory Committee.