Ultra-processed foods may not actually be the biggest threat to our health

Ultra-processed foods may not actually be the biggest threat to our health

Introduction: Rethinking the Food Villain

For years, ultra-processed foods (UPFs) have been blamed for rising rates of obesity, diabetes, and chronic disease. Headlines often portray them as the ultimate dietary villain, suggesting that simply avoiding packaged snacks, ready-to-eat meals, or processed drinks would solve modern health crises.

But is it really that simple? The truth may be more nuanced. While research consistently shows a link between UPF intake and poor health outcomes, it’s worth asking: are UPFs themselves the problem—or are they just a symptom of broader dietary and lifestyle

In this article, we’ll explore what ultra-processed foods really are, why they’ve been demonized, and whether they deserve all the blame. We’ll also look at other hidden factors—like portion size, nutrient balance, and overall lifestyle—that may be more influential than the label “processed.”

What Are Ultra-Processed Foods, Really?

The term ultra-processed food comes from the NOVA classification system, which categorizes foods into four groups:

1. Foods in their natural or nearly natural state—like vegetables, fruits, grains, eggs, and meat

2. Processed culinary ingredients – oils, butter, sugar, salt.

3. Processed foods – canned vegetables, cheese, freshly baked bread.

4. Convenience-driven ultra-processed options like sugary sodas, noodle cups, snack bags, and boxed frozen pizzas

UPFs are defined as products that go through multiple stages of industrial processing and contain additives such as emulsifiers, sweeteners, colorants, or preservatives.

But here’s where it gets complicated: not all UPFs are nutritionally equal. A whole-grain, fortified breakfast cereal technically counts as “ultra-processed,” yet it provides fiber, iron, and B vitamins. Meanwhile, a donut—also ultra-processed—offers little more than sugar and fat.

This gray area raises an important question: should we judge a food by its processing level alone, or by its nutritional profile?

Why Ultra-Processed Foods Get a Bad Rap

Studies do show consistent correlations between high UPF intake and:

• Higher body weight and waist circumference

• Increased risk of cardiovascular disease

• Greater likelihood of type 2 diabetes

• Higher all-cause mortality

However, correlation doesn’t always equal causation. People who eat more UPFs often have other lifestyle patterns: they may cook less, eat fewer fruits and vegetables, have limited access to fresh food, or live under socioeconomic stress.

In other words, UPFs might be markers of poor diet quality and lifestyle rather than the direct cause of poor health.

The Real Issue: Nutrient Quality, Not Processing

The villainization of UPFs often distracts from a more important conversation: nutrient balance.

Consider these comparisons:

• A flavored Greek yogurt (technically ultra-processed) may be higher in protein and calcium than a homemade pastry.

• A fortified plant-based milk with added vitamins and minerals may support health better than an unfortified alternative.

• A frozen vegetable stir-fry kit might be more nutritious than takeout fried rice, even if both are “processed.”

The real issue isn’t necessarily processing—it’s whether the food contributes valuable nutrients or primarily delivers excess calories, sugar, fat, and salt.

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Are We Blaming UPFs for Overeating?

One major criticism of UPFs is that they encourage overconsumption. Researchers at the U.S. National Institutes of Health found that participants eating a diet high in UPFs consumed around 500 more calories per day compared to those eating minimally processed foods.

But here’s the nuance: it wasn’t the processing itself that drove overeating—it was the palatability, portion size, and convenience of the foods. When tasty, calorie-dense foods are readily available, people tend to eat more, regardless of processing.

This suggests that instead of demonizing UPFs across the board, we should focus on mindful eating, portion control, and satiety cues.

The Role of Lifestyle: More Than Just What’s on the Plate

Health outcomes depend on more than food choices alone. Stress levels, sleep, exercise, and social environment all influence how the body processes and responds to food.

For instance:

• A sedentary person who eats lots of UPFs and rarely exercises may experience negative health outcomes.

• An active athlete who consumes some UPFs as part of a balanced diet might not see the same effects.

Context matters.

The Socioeconomic Reality of UPFs

It’s also important to recognize the role of access and affordability. For many families, UPFs provide a convenient, affordable way to feed households in environments where fresh produce or whole foods may be limited.

Dismissing UPFs as “toxic” ignores the reality that they fill gaps in modern food systems. The real challenge is improving the nutrient quality of these foods and making healthier options more accessible, not simply shaming consumers.

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Can Ultra-Processed Foods Be Healthy?

Surprisingly, yes—some UPFs offer real health benefits. Examples include:

• Fortified cereals that prevent nutrient deficiencies.

• Soy-based meat alternatives that provide plant protein.

• Reduced-salt canned beans and veggies that last longer without losing their nutritional value.

• Meal-replacement shakes that support individuals with specific health needs.

This highlights that processing itself isn’t inherently harmful—it’s the type of processing and the nutritional outcome that matter.

The Psychology of Food Guilt

Another hidden issue is the psychological effect of demonizing foods. When people label UPFs as “bad,” they may feel guilt or shame when consuming them, which can lead to unhealthy cycles of restriction and overeating.

Instead, adopting a balanced, non-restrictive approach allows room for both whole foods and processed options within a healthy diet.

What Really Matters for Long-Term Health

If UPFs aren’t the sole villain, what should we focus on instead? Research points to a few core dietary principles:

1. Overall dietary pattern – A diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats supports long-term health, even if it includes some UPFs.

2. Portion size – Overeating any food, processed or not, can drive weight gain and disease.

3. Added sugars and sodium – High intake of these, common in many UPFs, is strongly linked to chronic illness.

4. Dietary diversity – Eating a wide range of foods ensures broader nutrient coverage.

5. Lifestyle factors – Physical activity, stress management, and sleep play a major role in how diet impacts health.