Years ago, processed foods were not as widespread as they are now. Food took longer to prepare, spoiled quicker and, in some cases, was less safe than it is today. 

Processing foods helps them stay fresher longer and also makes them safer to consume. However, the ingredients used to process foods are usually bad for your health. Research has linked processed foods to unhealthy weight gain, diabetes, heart disease and autoimmune disorders, among a slew of other health conditions. 

In today’s busy world, it’s challenging—and may seem almost impossible—to completely avoid processed foods. Learn about the impact of processed foods on your health and ways to eat more whole foods without the added inconvenience. 

What Are Processed Foods?

Processed foods are food items that have been changed from their natural state.

Examples include: 

• Canned fruits and vegetables
• Bagged snacks, including cookies and chips
• Boxed breakfast cereals
• Pre-washed vegetables
• Processed meats, including bacon, sandwich meat and sausage

In some cases, foods are processed through canning, cleaning, freezing, drying and slicing. These types of processing do not pose a great risk to your health. 

Most food manufacturers prepare foods for packaging through a different type of processing that involves adding preservatives, or additives. These often-artificial ingredients enhance flavor, texture or shelf life.

Common Food Preservatives

Preservatives often have complicated names. Their names usually reflect their chemical makeup. 

Food processors use many preservatives. Here are a few common ones and their purposes:

• Nitrates: Spinach and other vegetables naturally contain this preservative. Food manufacturers add it to meats to improve color and taste.
• Sorbic acid: This preservative, found in cheese and baked goods, helps prevent the growth of mold.
• Sodium benzoate: Sodium benzoate helps food last longer. It’s commonly in fruit juices, salad dressing and soda.

The Different Levels of Processed Foods

Foods vary in their level of processing, ranging from unprocessed and minimally processed to ultra-processed.

Generally, the fewer changes a food undergoes from its natural state, the fewer potential health risks it presents. This is because minimal processing typically preserves essential nutrients like vitamins, minerals and fiber, which are often stripped away during extensive processing.

Minimally processed

Foods that undergo washing, peeling, roasting or freezing are considered minimally processed. These foods retain much of their nutrients and are a step above raw, unprocessed foods. The processing usually comes from them being cleaned, chopped or prepared for easy consumption.

Some examples of minimally processed foods include: 

• Bagged rice
• Packed nuts
• Frozen fish
• Frozen fruits and vegetables
• Prepackaged salad

Ultra-processed

Ultra-processed foods undergo heavy changes and can contain artificial colors and flavors and high levels of added sugar, high-fructose corn syrup, salt and unhealthy fats. 

Ultra processing also removes essential nutrients like fiber, vitamins and minerals. For example, processing white rice removes the outer layer of fiber, stripping a key nutrient from its final state.

Examples of ultra-processed foods include:

• Candy bars
• Most ice creams
• Packaged baked goods, like muffins, cookies and pies
• Sandwich meats
• Sugary drinks

Ultra-processed foods prioritize factors like flavor and shelf life over nutrients. Research has linked these foods to several health issues, namely chronic diseases, heart disease and high blood pressure, digestive issues, weight gain, and cancer.

The Link Between Processed Foods and Chronic Diseases

Many processed foods are high in sugar and salt. Consuming a lot of sugar places you at a higher risk of Type 2 diabetes, a condition affecting over 38 million Americans. The Centers for Disease Control and Prevention identifies high blood sugar as a key factor in diabetes. 

High salt intake can lead to hypertension, a condition of continuous high blood pressure. Both diabetes and hypertension can be life-long conditions that require ongoing monitoring and medication to control.

Ultra-processed Foods and Weight Gain

Unhealthy fats, or saturated fats, and sugar are often two main components of ultra-processed foods. They’re also major contributors to weight gain. Saturated fats and sugar can add too many unhealthy calories to your diet and lead to excess weight.

Processed Foods and Cancer

One study found that eating a lot of ultra-processed foods places you at an increased risk for certain cancers, like colorectal, breast and pancreatic cancers. For example, processed meats often contain nitrates, which are linked to colorectal cancer.

Tips to Avoid Ultra-processed Food

With busy schedules, it may be challenging—or impossible—to ditch all processed foods. Set a goal to prioritize minimally processed foods and significantly reduce or eliminate ultra-processed foods. Here are practical tips to help you remove ultra-processed foods from your diet.

• Read food labels carefully. Many ultra-processed foods are hidden in “healthy” looking packaging. Read labels thoroughly, looking for preservatives and high sugar and sodium levels.
• Find healthier snack alternatives. Packaged snacks are top contenders for ultra-processed foods. Choose minimally processed snacks, like nuts, seeds and fruit.
• Choose high-fiber foods. Fiber can make you feel full faster and longer and helps prevent cravings and overeating. High-fiber foods include beans, steel-cut oats and almonds.

Learning about the risks of ultra-processed food is one of the first steps to making healthier eating choices. The next step is creating a plan to avoid these foods or slowly eliminating them from your diet. 

Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program