What Dietitians Want You to Know About Ultra-Processed Foods

Last week, California Governor Gavin Newsom signed a bill into law that banned four food additives — a move that will potentially impact some 12,000 foods. The affected foods will primarily be things like cookies and packaged breads — but the new law quickly brought the conversation around highly processed foods back into the spotlight.

The production, sale and consumption of ultra-processed foods are highly debated by politicians, manufacturers and consumers alike, but these products might sometimes be unfairly vilified, experts tell The Messenger.

“The ultra-processed foods conversation is nuanced, and it's about so much more than nutrition,” Christine Byrne, registered dietitian and owner of Ruby Oak Nutrition, says.

What are ultra-processed foods?

Ultra-processed foods are foods that include additives and preservatives; but they also include the addition of ingredients like sugar, starch, fats and hydrogenated oils to enhance their taste, appearance and shelf life. 

These foods are common staples in many households and include products like cereals, chips, pastries, cookies, chicken tenders, breads, deli meats and more.

But ultra-processed foods can also include so-called “healthy” items, like protein powder, nut milks, energy drinks and fruit-flavored yogurts. It’s also worth noting that there is no single definition for ultra-processed foods. Many use the NOVA food classification system, which categorizes foods based on the extent at which they have been processed. NOVA’s classifications range from unprocessed to ultra-processed, but the interpretations of the system’s definitions still vary widely among experts.

Why do ultra-processed products get a bad rap?

Decades of research have cast an unflattering light on many of the chemical additives contained in ultra-processed products. Studies have linked these chemicals to everything from cancer to infertility, depression to behavioral problems in children and more.

This has led some countries, like the United Kingdom, to ban the use of specific ingredients in ultra-processed food products. And there are similar initiatives happening in the United States, including the recent California move and another similar proposed bill in New York. .

Are ultra-processed foods bad for your health?

Byrne says that there’s more to the story behind these products, and that not only are ultra-processed foods not quite as villainous as they’re made out to be, some of them actually provide nutritional value.

While additives in these products have been linked to several diseases, particularly cancer, Byrne says that these chemicals are just one small piece of a larger puzzle.

“The link between nutrition and health and disease risk is notoriously hard to study because we eat so many different nutrients every day, and because nutrition is just one small piece of our overall health,” Byrne says.

Bryne points to cancer rates in the United Kingdom as an example of how eliminating certain chemicals in processed foods does not necessarily translate into a reduction in serious illness. 

Europe has banned several chemical ingredients found in processed foods — ingredients that are still used in everyday foods in the U.S. — yet cancer rates have been consistently higher in Europe than in the U.S.

“The reasons for this go far beyond food, but it shows that disease risk is complex and that the foods we eat aren't the sole or main factor,” Byrne explains. “Eliminating these food additives could help reduce risk of developing certain diseases, but it may not have a significant impact.”

Not all processed foods are created equal

While certain processed foods carry no nutritional value, others contain protein and vitamins essential to a balanced diet.

Sodas, for example, have a lot of added sugar and lack important nutrients. But other processed products, like chicken tenders, canned fruits and vegetables and packaged loaves of bread with whole grains, can be a good source of protein, fiber and vitamins.

Byrne says that the convenience, and frequently the price, of these products makes it more likely that people will eat them and get the essential nutrients they need. In other words, if you’re cooking frozen chicken tenders to make dinner for your family, you can stop feeling guilty about it. 

A problem of moderation?

The health issues related to the consumption of processed foods could be attributable to adherence, of lack thereof, to serving sizes and moderation.

Brian Chau, a food scientist, food systems analyst and principal of Chau Time — a food science consultation firm based in San Francisco — tells The Messenger that food manufacturers typically abide by the regulations pertaining to serving sizes and that, generally, there are no serious health risks when ultra-processed products are consumed within those limits.

“In the long term, studies have shown no correlation of harm unless consumed outside of the limits of dosage [or] concentration,” Chau says. “However, this does not dismiss the health conditions of individuals who have been impacted, as genetics and lifestyle play a role.”

Kelly Springer, a registered dietitian who heads nutritional counseling and consulting company Kelly’s Choice, also encourages moderation when it comes to eating processed products.

“I think ultra-processed foods are harmful if consumed often,” Springer tells The Messenger. “Once in a while is fine. If someone is eating ultra-processed food at every meal, I suggest to start weaning off them by googling ‘healthy meals in 20 minutes.’ There are so many delicious options.”

Should you avoid ultra-processed foods?

These products are popular because they are a quick and convenient way to feed ourselves and our families. For most families, cooking every meal from scratch with whole ingredients and avoiding processed foods entirely is unrealistic.

Byrne says that not only is this “nearly impossible” for most people, it’s unnecessary, too.

“There's no need to avoid processed foods, especially when these items make it easier to get a variety of nutrients.”

Instead of avoiding these foods completely, Byrne recommends simply trying to incorporate more nutrients into a diet by eating more fruits, vegetables, protein, whole grains and healthy fats.

“The best thing you can do is eat a wide variety of nutrient-dense foods, and not worry so much about whether you're consuming small amounts of food additives.”

How to reduce the amount of processed foods in your diet

For those who are looking to reduce the amount of processed products they consume, Springer highlights a couple of red flags to look out for on labels.

“My advice is to look for products that have as few ingredients as possible. Then, look at the sodium content and the added sugar content.”

She suggests looking for products labeled “low sodium” to stay within the recommended daily sodium intake, and trying to avoid products that have more than 12 grams (3 teaspoons) of added sugar per serving.