What Do Americans Need to Know About Ultra-Processed Foods?

Walk down any grocery store aisle in America, and chances are most of what you see falls into a single category: ultra-processed foods. From frozen dinners and sweetened cereals to packaged snacks and sodas, these products are everywhere—and they make up more than half of the average American’s diet. Ultra-processed food typically is formulated with industrial ingredients like hydrogenated oils, high-fructose corn syrup, emulsifiers and artificial flavors, which help with maintaining a longer shelf life. These types of foods are designed to be hyper palatable, meaning they’re engineered to taste good and leave Americans wanting more. Think of chips, fast food burgers, flavored yogurts, packaged pastries, instant noodles and soda.

Ultra-processed food consumption has also been linked to a range of health concerns, such as obesity, diabetes, heart disease and weight gain, because ultra-processed food often lacks nutrients, is dense in calories and sugar, and is designed for overeating. Gut health can also be disrupted from the consumption of ultra-processed food, as additives and a lack of fiber may disrupt a person’s microbiome. Some studies indicate a link between ultra-processed foods and adverse mental health conditions like anxiety and depression. 

Department of Health and Human Services Secretary Robert F. Kennedy Jr. has expressed his intent to cut down on the prevalence of ultra-processed foods in American culture. It may be an uphill battle: Ultra-processed foods are cheap, convenient and accessible, especially to people who live in areas where fresh food is unavailable, unaffordable or inaccessible.

“The American diet has shifted dramatically toward highly processed foods, leading to nutrient depletion, increased caloric intake, and exposure to potentially harmful or unhealthy additives,” Kennedy wrote in a draft Make America Healthy Again report. The finalized report is expected to be released this month. “Nearly 70 percent of children’s calories now come from highly processed foods, contributing to obesity, diabetes and other chronic conditions.”

Still, Americans can make small changes to improve their health:

• Read ingredient lists: The longer the list (especially with words you can’t pronounce), the more processed the food is.
• Shop the perimeter: Fresh produce, dairy and proteins are usually around the edges of grocery stores.
• Batch cook whole foods: Prepare grains, beans and roasted vegetables ahead of time.
• Choose swaps: Replace soda with sparkling water, flavored chips with popcorn or sweetened yogurt with plain plus fruit.
• Follow the 80/20 approach: Aim for mostly whole or minimally processed foods while leaving room for treats.

Although it isn’t realistic to avoid ultra-processed food entirely, learning how to make smarter choices can help improve our nation’s health bite by bite.