Signs to Identify if Your Preferred Snack Qualifies as an Ultra-Processed Food

Are you concerned about your snacking choices in terms of their quality?

Several studies indicate that many Americans tend to depend heavily on ultra-processed edibles. These are convenient, often instant options that suit busy schedules, but may potentially lead to health issues.

According to research, a diet dominated by ultra-processed foods can increase the possibility of type 2 diabetes, metabolic syndrome, and certain kinds of cancers.

The Food and Agriculture Organization (FAO) of the United Nations characterizes “ultra-processed” as comprising of predominantly industrially-used formulations of ingredients, usually generated by a range of industrial methods and processes.

These ultra-processed foods commonly employ additives to make them marketable, appealing to taste, and frequently - irresistibly delicious.

Sarah Garone, an NDTR, CNC, and registered dietetics and nutrition technician, explained to Health that, “Ultra-processed foods are those that have been subjected to numerous processes (like hydrogenation, refining, heating, etc.) and contain various added ingredients like sweeteners, thickeners, and preservatives”. Examples of such foods include flavored chips, protein bars, packaged cookies, and frozen dishes.

Garone added, “The majority of the foods we consume daily are processed to some extent, but ultra-processed foods take it a notch higher".

This article explores the impact of ultra-processed edibles on the human body and how they may be incorporated into a balanced diet.

The FAO suggests the first step to identify ultra-processed food is to check if the ingredients listed include substances not commonly used in home-cooking, such as artificial sweeteners and maltodextrin.

Lisa Andrews, MEd, RD, LD, a registered dietitian and owner of Sound Bites Nutrition, explains that other ingredients found in ultra-processed foods include “ingredients derived from other foods like hydrogenated oils, protein isolate, whey, maltodextrin, lactose, casein, gluten, high-fructose corn syrup, and inverted sugar”. She added that such ingredients could also include beneficial elements like vitamins, minerals, or fiber.

The FAO presents an activity to distinguish between ultra-processed and processed foods. For example, a processed bread has basic ingredients found in a home kitchen such as yeast, salt, water, and wheat flour. Ultra-processed breads, however, are made with extra ingredients, including emulsifiers or food colorants.

Lauren Harris-Pincus, MS, RDN, a registered dietitian, the founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook reminds Health readers that, “Many ultra-processed foods bear no resemblance to their original ingredients, like soda, candy, cookies, pastries, and frozen meals. They normally comprise long ingredient lists and contain additives, ingredients you would not find in your kitchen, and preservatives”.

Unfortunately, food manufacturers aren’t mandated to mention on food labels the processes adopted during product manufacturing. This makes it challenging for consumers to discern between ultra-processed and non-ultra-processed food choices.

Importantly, a long list of ingredients on ultra-processed foods doesn't necessarily equate to the food being unhealthy. Harris-Pincus highlights that fortified foods can contain multiple vitamins and minerals that may sound like chemicals but are critical to public health, such as folic acid which helps avert neural tube defects during pregnancy.

As a rule of thumb, being conscious of the quantity of ultra-processed foods consumed is advisable, says Andrews. She advises limiting food items like cakes, cookies, chips or other fried snacks, and pastries with added sodium, fats, and sugar.

There is indeed an association between increased consumption of ultra-processed foods and certain health risks. If you wish to avoid such foods, assess the food labels on packaged food products when making choices.

While doing so, it’s important to remember that not all ultra-processed foods are identically created. Harris-Pincus explains, “Some ultra-processed foods are also packed with nutrients, providing a source of minerals, vitamins, and other health-boosting elements with minimal added sugar, sodium, and saturated fat. Foods like fortified soymilk and whole grain cereals deliver essential nutrients in affordable, accessible, and yes, ultra-processed forms".

The idea that ultra-processed foods can support health, depending on the choices made, is backed by data.

USDA scientists showed that it is entirely possible to follow the recommendations of the 2020–2025 Dietary Guidelines for Americans while consuming 91% of all calories from ultra-processed foods. The researchers chose options that were lower in saturated fat and added sugar, and the choices contained micronutrients.

Some of the ultra-processed foods used in this menu included instant oatmeal, ultra-filtered milk, whole wheat bread, and dried fruit.

By following this dietary pattern, researchers noted people could meet all “healthy eating” guidelines, except for exceeding the recommended sodium intake and not meeting the recommended whole grain intake.

This data highlights that, while eating a diet mostly made of ultra-processed foods is not recommended, it is possible to make choices under the ultra-processed umbrella that can support your health.

Garone emphasized that there’s no perfect ratio of how much ultra-processed food should be in your diet, as everyone has different needs based on accessibility and affordability.

“It won’t break your health if you eat an ultra-processed granola bar or ice cream sandwich here or there,” she said. “The main thing is to identify ultra-processed foods and not rely on them for the bulk of your diet.”