By now, you may be familiar with the term “ultra-processed foods,” or those that use additives to make a product sellable and palatable. A diet rich in ultra-processed foods has been associated with an increased risk of metabolic syndrome, type 2 diabetes, and certain cancers.
But how can you actually tell if your favorite snack is ultra-processed? Here’s what to know.
Limiting ultra-processed foods in your diet is a smart move, said Lisa Andrews, MEd, RD, LD, a registered dietitian and owner of Sound Bites Nutrition. Here are some easy ways to get a sense of whether of food is ultra-processed.
1. It’s a Certain Product Type
Unfortunately, food manufacturers aren’t required to state whether a particular food is ultra-processed, but the item itself can offer clues. The first thing to consider is the product type. If it falls into one of the following categories, experts said there’s a good chance it’s ultra-processed:
- Packaged baked goods, like cookies or cakes
- Frozen entrees
- Protein bars
- Snacks like flavored chips
- Packaged bread
- Cereal
- Sauces and dressings
- Sodas and sports drinks
2. It Contains Ingredients You Typically Wouldn’t Use
One way to tell if a food is ultra-processed is by checking whether it contains ingredients not typically used in kitchen cooking, according to the United Nations Food and Agriculture Organization.
Ultra-processed foods typically contain ingredients “like casein, lactose, gluten, whey, hydrogenated oils, protein isolate, maltodextrin, inverted sugar, and high-fructose corn syrup,” Andrews said.
For instance, processed bread will have an ingredient list consisting of familiar ingredients like wheat flour, water, salt, and yeast. Breads considered ultra-processed will be made with additional, unfamiliar ingredients, including emulsifiers or added colors.
3. The Ingredient List Is Long
Another telltale sign of an ultra-processed food? A long ingredients list, Lauren Harris-Pincus, MS, RDN, a registered dietitian and the author of The Everything Easy Pre-Diabetes Cookbook, told Health.
Again, those ingredients are likely to be ones you probably wouldn’t recognize.
While a diet heavy with ultra-processed has been linked to negative health effects, it’s important to note that not all ultra-processed foods are created equal.
“Some ultra-processed foods are also nutrient-dense, meaning they are a source of vitamins, minerals, and other health-promoting components with limited added sugar, sodium, and saturated fat,” Harris-Pincus said.
This includes foods like whole grain cereals and fortified soymilk, she added.
In fact, a study by USDA scientists suggested that it’s possible to follow the recommendations of the 2020–2025 Dietary Guidelines for Americans while consuming 91% of all calories from ultra-processed foods.
Sarah Garone, NDTR, CNC, a registered nutrition and dietetics technician, told Health 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.”
