What Are Ultra-Processed Foods? Risks and How to Identify Them

Do you know how much of your daily diet comes from ultra-processed foods?

Most people underestimate it. But research suggests that about 60% of the calories consumed by Americans come from ultra-processed foods. That’s a significant portion of what we eat every day, often without realizing it.

As a health coach at PartnerMD, I work with members every day to better understand their nutrition and make more informed choices about the foods they eat, supporting long-term health in a way that feels realistic and sustainable.

What Are Ultra-Processed Foods?

Ultra-processed foods are products that have been heavily altered from their original form and typically include industrial ingredients you wouldn’t find in a home kitchen.

These foods are often created to be more convenient, less expensive to produce, longer lasting on shelves, and easier to overeat. While they may look appealing on the outside, what sets them apart is how they are made and what they contain. They’re not just higher in certain ingredients; they’re often missing key macronutrients like fiber as well as the natural forms of micronutrients that may better support overall health.

It’s also important to recognize that not all processed foods are the same. Humans have been processing food for thousands of years through methods like cooking, fermenting, and preserving.

Ultra-processed foods are different because they rely on modern industrial ingredients and techniques that go far beyond traditional preparation often including additives, preservatives, and flavors that are not typically found in minimally processed foods.

A Simple Way to Identify Them

One of the easiest ways to spot ultra-processed foods is to look beyond the front of the package.

Packaging is designed to catch your attention. It often includes health claims, bright colors, and appealing branding. But the real story is in the ingredient list.

A helpful rule of thumb is to ask yourself: Would your great-grandparents recognize these ingredients or have them in their pantry? If the answer is no, there’s a good chance the product is ultra-processed.

Other signs to look for:

• Long ingredient lists
• Ingredients that are difficult to pronounce
• Items you don’t recognize as real food

Even foods that seem healthy on the surface can include unexpected additives when you take a closer look.

Common Ingredient Red Flags

As you start reading ingredient labels more closely, certain patterns tend to stand out. Ingredients labeled as “modified,” such as modified food starch, modified cornstarch, or modified potato starch, are one example.

While traditional versions of these ingredients may be more familiar, “modified” versions often indicate additional processing and they may negatively affect our gut’s microbiome. In general, the more an ingredient has been altered, the further it tends to move away from its original, whole-food form.

Not All Processing Is Bad

It’s easy to assume that all processed foods are unhealthy, but that’s not the case.

There’s a wide spectrum of how foods are processed. On one end are minimally processed foods like fruits, vegetables, and eggs. In the middle are foods that have been processed in more traditional ways, such as cheese or canned fish. On the other end are ultra-processed foods, which are formulated with industrial additives and designed for convenience, taste, texture, and shelf stability.

This framework is often referred to as the NOVA classification system, which groups foods based on how much they’ve been processed.

The goal isn’t to eliminate all processed foods. It’s to become more aware of where ultra-processed foods show up in your diet and how often you rely on them. Some ultra-processed foods may still offer nutritional value, which makes understanding context and frequency more important than strict elimination.

What Ultra-Processed Foods Can Do to Your Body

Ultra-processed foods don’t just affect calorie intake. They can influence multiple systems in your body over time.

Research has linked higher consumption of ultra-processed foods to:

• Increased risk of cardiovascular disease
• Higher likelihood of type 2 diabetes and insulin resistance
• Blood sugar spikes that can lead to energy crashes
• Increased cravings and difficulty regulating appetite
• Potential disruption to gut health and microbiome balance
• Links to anxiety and changes in mood

In a large U.S. MESA study, people who consumed the highest amounts of ultra-processed foods had a 67% higher risk of heart attack, stroke, or death from heart disease compared to those with the lowest intake.

One reason for this is how these foods affect blood sugar. Rapid spikes can put stress on the body over time and may contribute to long-term metabolic issues.

Because many ultra-processed foods are low in fiber, they may also deprive beneficial gut bacteria of the nutrients they need to thrive. There is also growing interest in how certain additives may impact the gut microbiome, which plays a role in digestion, immunity, and overall health.

Why They’re So Easy to Overeat

Ultra-processed foods are not just convenient. They are intentionally designed to be highly appealing.

They often combine salt, sugar, and fat in ways that make them difficult to stop eating. Food scientists often design these products around what’s known as the “bliss point,” the exact combination of sugar, salt, and fat that makes foods especially hard to stop eating.

This can override natural hunger and fullness cues, making it easier to consume more than your body actually needs. When you add in convenience and constant availability, it becomes even easier for these foods to become a regular part of your routine.

How to Make Smarter Choices

You don’t need to completely overhaul your diet to start making progress. Small, consistent changes can make a meaningful difference.

A few simple ways to begin:

• Look at the ingredient list, not just the front of the package.
• Use your phone to zoom in if the print is hard to read.
• Be cautious of unfamiliar or highly technical ingredient names.
• Focus more on whole, recognizable foods.
• Shop the perimeter of the grocery store, where fresh foods are often located.

The goal is not perfection. It’s awareness.

A More Realistic Approach to Health

Ultra-processed foods are everywhere, and avoiding them completely isn’t realistic for most people.

But understanding what they are and how they affect your body puts you back in control. When you can recognize ultra-processed foods and make more intentional choices, you build a foundation for better energy, improved long-term health, and greater confidence in how you’re fueling your body.

Small shifts over time can lead to meaningful, lasting change.

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