Ultra-Processed Foods: The Good, The Bad

Ultra-Processed Foods: The Good, The Bad, and What You Need to Know for a Healthy Heart

We’ve all heard it before— “Avoid processed foods.” But in today’s world, processed food is nearly impossible to escape. The real concern? Ultra-processed foods (UPFs)—products so far removed from their natural origins that they’re more a product of the factory than the farm.

According to new guidance from the American Heart Association (AHA), these foods are a growing threat to our health, contributing to heart disease, diabetes, obesity, and more. But here’s the twist: not every single UPF falls into the “avoid at all costs” category.

What Exactly Are Ultra-Processed Foods?

Ultra-processed foods go beyond basic cooking or preserving. They often contain cosmetic additives, artificial colors, flavors, preservatives, and other ingredients that don’t occur naturally in whole foods. This is what separates them from minimally processed items like frozen vegetables or plain yogurt.

Think packaged snacks, instant noodles, sugary drinks, boxed desserts, and ready-to-eat meals—these are UPFs in their most harmful form.

Why They’re a Problem

Research shows a clear link between high UPF consumption and a higher risk of:

• Heart attack and stroke

• Type 2 diabetes

• Obesity

• Poor sleep quality

• Depression

One large review involving nearly 10 million people found that just one extra serving of UPFs per day could increase the risk of dying from heart-related causes by 50%.

These foods are designed to be hyper-palatable — high in sugar, salt, and unhealthy fats — which encourages overeating. Over time, that can lead to serious chronic health issues.

Are Any UPFs Healthy?

Interestingly, the AHA admits that a small group of ultra-processed foods can fit into a healthy diet if chosen carefully. These include:

• Whole grain breads with minimal additives

• Low-sugar yogurt

• Tomato sauces without added sugar or excessive salt

• Nut or bean-based spreads with simple ingredients

Even so, these should be eaten in moderation and checked for hidden unhealthy additives.

The AHA’s Three-Tier Approach

To make healthier choices easier, the AHA has grouped foods into three categories:

1. Healthier Choices

• Fresh or frozen fruits and vegetables (without added sugar or salt)

• Whole grains like oats and brown rice

• Unsalted nuts and seeds

• Dried beans and lentils

• Plant-based oils (olive, canola, sunflower)

• Low-fat plain dairy or yogurt

• Lean, unprocessed meats

• Unsweetened beverages and water

2. Moderately Healthy

• White rice and pasta

• Full-fat dairy

• Salted nuts

• Canned beans with added salt

• Canned fruit in light syrup

• Hard cheeses

• Low-sodium soups

• Store-bought meals made from mostly healthy ingredients

3. Least Healthy

• Processed meats (hot dogs, sausages, chicken nuggets)

• Sugary drinks (including energy drinks)

• Chips and fries

• Refined-grain breads and pastries

• Ice cream, candies, cookies

• Instant noodles, boxed mac & cheese, frozen pizza

• Canned soups with high sodium

• Crackers and sweetened dried fruits

What This Means for Your Diet

While it’s unrealistic to completely avoid UPFs in modern life, the key is reducing your intake of the worst offenders and replacing them with fresh, whole, and minimally processed options.

If you must buy packaged foods:

• Read labels and avoid long ingredient lists full of additives

• Choose low-sugar, low-sodium versions

• Look for options with whole grains and natural ingredients

Bottom Line

Ultra-processed foods dominate the modern diet, but they don’t have to dominate your health. By being selective, you can enjoy convenience without sacrificing your heart and overall well-being. Think of UPFs as a spectrum—the fewer highly processed, additive-heavy products you eat, the better your long-term health will be.