Uncovering the Truth About Ultraprocessed Foods: 5 Key Insights to Explore

When you open a bag of nacho-flavored chips or cheese puffs, you can tell that you are reaching for a not-so-healthy snack. The dead giveaway is the tasty, spicy, cheesy, bright orange powder that covers every bite and leaves your fingers messy. The same goes for frozen pizza and chicken nuggets.

What about a granola bar, applesauce pouch, string cheese, or flavored yogurt? These are snacks that many people consume daily. Are they really not good for us?

Actually, many of these foods are considered ultraprocessed, depending on what they contain. Recently, there has been a lot of research on this type of food, and the findings are not very positive.

Ultraprocessed foods are a modern way of classifying foods. The system, known as NOVA, was introduced in 2009 by researchers from the University of São Paulo in Brazil. Unlike traditional categories based on food type like meat or vegetables, NOVA categorizes food based on the level of processing.

The girl takes crispy fried fatty potato chips from a glass bowl or plate, on a white background or table. Chips in the hands of a woman, she eats them. The concept of an unhealthy diet and lifestyle, the accumulation of excess weight.

The girl is holding crispy fried potato chips taken from a glass bowl or plate on a white background or table. She is eating the chips, highlighting the concept of an unhealthy diet and lifestyle leading to the accumulation of excess weight.

Image Source: Aleksandr Zubkov/Moment RF/Getty Images

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NOVA categorizes foods into four groups, ranging from natural and minimally processed foods in the first category to ultraprocessed foods in the fourth, which are made using industrial formulations and techniques.

According to food policy expert Dr. Marion Nestle, ultraprocessed foods are defined as those that cannot be made in a home kitchen due to the lack of machinery and ingredients. Nestle, who is the Paulette Goddard Professor of nutrition, food studies, and public health emerita at New York University, shared this insight with CNN Medical Correspondent Meg Tirrell on the Chasing Life podcast.

Listen to more of the conversation between Nestle and Tirrell here.

Ultraprocessed foods are packed with additives like flavor enhancers, colors, and thickeners - ingredients that are not commonly used in home cooking. These additives help make the food long-lasting, convenient to prepare (just heat and serve), and often irresistible. (However, the food industry disputes the NOVA system, claiming that there is no universally accepted scientific agreement on what qualifies as ultraprocessed.)

Nestle explains that in the 1980s, food companies conducted extensive research to determine the most appealing combinations of flavor, texture, and color that would generate high profits. This led to the production of foods designed to maximize financial gain, influenced by a mix of historical, regulatory, and economic factors.

She said tens of thousands of new products have hit store shelves since then. “Most of them fail, but the ones that win, win big,” Nestle said.

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Before you grab that soda, chips, or frozen meal, take a moment to understand more about what you're consuming. Here are five key points to keep in mind about ultraprocessed foods:

Ultraprocessed foods are linked to bad health outcomes

Eating a lot of ultraprocessed foods isn’t healthy.

Nestle explained that over 1,500 observational studies have consistently shown a link between consuming ultraprocessed foods and various health issues like obesity, type 2 diabetes, heart disease, certain cancers, poor outcomes from Covid-19, and overall mortality. In simple terms, any health problem related to diet is often linked to ultraprocessed foods.

A recent study published in The BMJ journal examined data spanning more than 30 years. The findings revealed that consuming ultraprocessed foods was associated with a 4% higher risk of death from any cause, including a 9% increased risk of neurodegenerative deaths. Previous research has also connected ultraprocessed foods to conditions like heart disease, type 2 diabetes, cancer, and mental health disorders such as anxiety and depression.

Mixed plate of charcuterie

Mixed plate of charcuterie

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Ultraprocessed foods to avoid, according to a 30-year study, include those highlighted by Nestle. It's important to note that these studies are observational and not meant to prove that ultraprocessed foods directly cause negative health outcomes.

“You can do that when you have a controlled clinical trial,” she said. “And guess what? We have one.”

Ultraprocessed foods cause weight gain

One study found that eating ultraprocessed foods led to weight gain. These studies are usually difficult and expensive to carry out, which is why they are not conducted frequently. In order to conduct this particular study, Dr. Kevin Hall, a senior investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, had 20 volunteers stay at the National Institutes of Health Clinical Center in Bethesda, Maryland for four weeks.

For a period of two weeks, the participants followed a diet consisting of 80% healthy ultraprocessed foods such as yogurt and whole wheat bread, avoiding chips and soda. This was followed by another two-week period where they consumed a diet completely free of ultraprocessed foods. Both diets were carefully matched in terms of calories, sugar, fat, fiber, and macronutrients. Throughout the study, participants were unaware of the specific focus of the research.

The participants were simply instructed to eat according to their usual appetite, without attempting to change their weight in any way. They were advised not to try to gain or lose weight, but rather to eat to the same level of hunger as they typically would.

Participants in the study consumed approximately 500 more calories daily when following the ultraprocessed diet compared to the minimally processed one. This calorie difference was reflected on the scale, with participants gaining an average of 2 pounds during the two weeks on the ultraprocessed diet and losing 2 pounds on the minimally processed diet. Additionally, their blood work revealed lower levels of inflammation markers while on the minimally processed diet.

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Are you aware of how much ultraprocessed food you consume?

According to Nestle, who was not part of the research, this discovery holds significant importance for those unfamiliar with nutrition studies. A consumption of five hundred calories from such food is considered substantial.

It is unclear what motivates people to eat more calories on an ultraprocessed diet, according to Hall. He mentioned that they are currently focused on understanding the underlying mechanisms. Ultraprocessed foods can be difficult to avoid.

Ultraprocessed foods are so common that we often eat them without even realizing it. This includes foods that may seem healthy, like baked potato chips or a peanut butter and jelly sandwich.

Research using data from the National Health and Nutrition Examination Survey revealed that over half of American adults' diets consist of ultraprocessed foods. The percentage is even higher for children in the US, at 67%.

Ultraprocessed foods are cheap and convenient

Yup, that’s right: Truly eating “clean” costs more.

Hall mentioned that creating a minimally processed menu was around 40% pricier than an ultraprocessed menu. This cost difference does not even include the time spent preparing the food. All these factors likely influence the food choices we make in our daily lives.

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Not all ultraprocessed foods are bad

Some ultraprocessed foods, like whole wheat bread and yogurt, can offer essential nutrients. In Hall's research, certain ultraprocessed foods were found to not lead to an increase in calorie consumption.

Hall mentioned, "The snacks did not result in participants consuming more calories, indicating that not all ultraprocessed foods have this impact."

Hall’s team is conducting a new study to tease out which ultraprocessed foods are harmful and which are neutral, or even healthy.

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Americans may soon receive more assistance in understanding the impact of ultraprocessed foods on their health. The US Department of Agriculture and the US Food and Drug Administration will be releasing updated Dietary Guidelines, a process that occurs every five years. Nestle mentioned that the scientific advisory committee overseeing this update has been tasked with examining the link between ultraprocessed foods and negative health effects.

We hope these five things help you understand ultraprocessed foods a bit more. Check out the full episode to learn about Hall's diet and what he feeds his kids.

Jennifer Lai from CNN Audio also contributed to this report.

Editor's P/S:

The article provides a comprehensive overview of ultraprocessed foods, highlighting their link to negative health outcomes, weight gain, and their prevalence in modern diets. While the article acknowledges that some ultraprocessed foods may offer essential nutrients, it emphasizes the importance of limiting their consumption. The study conducted by Dr. Kevin Hall, which demonstrated the significant calorie difference between ultraprocessed and minimally processed diets, is a valuable insight into the impact of these foods on weight management.

The article also discusses the economic factors that contribute to the prevalence of ultraprocessed foods, making it challenging for individuals to maintain a healthy diet. The upcoming Dietary Guidelines update by the US Department of Agriculture and the US Food and Drug Administration is a positive step towards raising awareness about the potential health risks associated with ultraprocessed foods. By understanding the consequences of consuming these foods, individuals can make informed choices and prioritize their health and well-being.