Ultra-processed foods have become a staple in many diets worldwide. However, a growing body of evidence suggests that consuming these foods, which are often packed with added sugars, unhealthy fats, and artificial ingredients, may have serious consequences for our health.
A comprehensive umbrella review found that higher consumption of ultra-processed foods was consistently associated with an increased risk of 32 adverse health outcomes, including cardiovascular disease, cancer, type 2 diabetes, and mental health disorders.1
As the global debate continues regarding the need for public health measures to tackle this issue, it’s crucial to understand which ultra-processed foods pose the greatest threat to our well-being. Here are 15 of the worst offenders and why you should consider cutting them from your diet.
1. Sweetened Breakfast Cereals
Many popular breakfast cereals are loaded with sugar, often being more than 50% sugar by weight.(ref) A single serving of some varieties can contain as much sugar as a candy bar.
Consuming high-sugar cereals regularly has been linked to a greater risk of obesity, type 2 diabetes, and heart disease.
Instead of sugary cereals, opt for whole-grain options with minimal added sugars, such as oatmeal, unsweetened muesli, or whole-grain toast topped with nut butter and fresh fruit. These nutrient-dense choices will keep you feeling full and energized throughout the morning without the sugar crash.
2. Soda & Sugary Drinks
Sodas, energy drinks, and other sugar-sweetened beverages are a major source of added sugars in the American diet. A single 12-ounce can of soda can contain up to 10 teaspoons of sugar.
Regular consumption of these drinks has been tied to weight gain, type 2 diabetes, heart disease, and even certain cancers.
To quench your thirst healthily, choose water, unsweetened tea, or sparkling water infused with fresh fruit slices. If you crave something sweet, opt for 100% fruit juice in moderation or smoothies made with whole fruits and vegetables.
3. Potato Chips & Other Salty Snacks
Potato chips, pretzels, and other packaged salty snacks are often deep-fried and high in sodium and unhealthy fats. A single serving of potato chips can contain up to 150 calories and 10 grams of fat.
Consuming too much sodium from these snacks can lead to high blood pressure, a major risk factor for heart disease and stroke.
For a crunchy, satisfying snack, try air-popped popcorn, roasted chickpeas, or fresh veggies with hummus. These options provide fiber and nutrients without the excess salt and fat found in processed snacks.
4. Processed Meats
Processed meats like hot dogs, bacon, and deli meats are often high in sodium, preservatives, and unhealthy fats. Regularly consuming these meats has been linked to an increased risk of colorectal cancer, heart disease, and type 2 diabetes.
In fact, the World Health Organization classifies processed meat as a Group 1 carcinogen, meaning there is strong evidence that it causes cancer.(ref)
Choose lean, unprocessed proteins like grilled chicken, fish, or tofu. When enjoying deli sandwiches, opt for fresh sliced turkey or roast beef over processed options like salami or bologna.
5. Packaged Baked Goods
Packaged cookies, cakes, and pastries are often made with refined flour, added sugars, and unhealthy fats like partially hydrogenated oils. These ingredients can contribute to weight gain, inflammation, and an increased risk of chronic diseases.
Many packaged baked goods also contain artificial colors and flavors, which have been linked to behavioral issues in children.
For a healthier sweet treat, try baking your own desserts using whole-grain flour, natural sweeteners like honey or maple syrup, and healthy fats like coconut oil or nut butter. This allows you to control the ingredients and portion sizes while still enjoying a delicious indulgence.
6. Frozen Dinners
Many frozen dinners are high in sodium, unhealthy fats, and added sugars while being low in essential nutrients like fiber and vitamins. A single serving of some frozen entrees can contain over 1,000 milligrams of sodium, nearly half the recommended daily limit.
Regularly relying on these meals can lead to nutrient deficiencies and an increased risk of chronic diseases.
Instead of frozen dinners, try meal-prepping your own healthy options using whole grains, lean proteins, and plenty of fruits and vegetables. By cooking in batches and freezing portions for later, you can enjoy the convenience of a quick meal without sacrificing nutrition.
7. Flavored Yogurt
While plain yogurt can be a healthy choice, many flavored varieties are loaded with added sugars and artificial ingredients. Some popular brands contain as much as 20 grams of sugar per serving, more than a glazed donut.
Consuming too much added sugar from yogurt can negate the potential benefits of this fermented dairy product, such as improved gut health and bone density.
Opt for plain, unsweetened yogurt and add your own natural flavorings like fresh berries, a drizzle of honey, or a sprinkle of cinnamon. Greek yogurt is an especially nutritious choice, as it contains more protein and less sugar than traditional yogurt.
8. Margarine & Other Processed Spreads
Many margarines and processed spreads are made with partially hydrogenated oils, which are a major source of harmful trans fats. Consuming trans fats has been linked to an increased risk of heart disease, stroke, and type 2 diabetes.
Some spreads also contain artificial flavors and colors, which offer no nutritional benefits.
Instead of processed spreads, choose natural options like avocado, nut butters, or hummus. These whole-food spreads provide healthy fats, fiber, and various vitamins and minerals that can support overall health.
9. Instant Noodles
Instant noodles are often high in sodium, unhealthy fats, and refined carbohydrates while being low in essential nutrients like fiber and protein. A single serving of some brands can contain over 1,000 milligrams of sodium, nearly half the recommended daily limit.
Consuming instant noodles regularly has been linked to an increased risk of metabolic syndrome, a cluster of conditions that include high blood pressure and blood sugar.
For a healthier noodle dish, try making your own using whole-grain pasta, fresh vegetables, and a low-sodium broth. You can also experiment with spiralized vegetables like zucchini or sweet potato for a nutrient-dense, low-carb option.
10. Energy Drinks
Energy drinks are often high in sugar, caffeine, and other stimulants like guarana and taurine. Consuming too much caffeine can lead to jitteriness, anxiety, and sleep disturbances.
The high sugar content in many energy drinks can also contribute to weight gain and an increased risk of type 2 diabetes.
For a natural energy boost, try green tea, which contains caffeine along with beneficial antioxidants like EGCG. You can also stay hydrated with water and eat balanced meals and snacks to maintain steady energy levels throughout the day.
11. Candy Bars
Most candy bars are made with a combination of sugar, unhealthy fats, and artificial ingredients, providing little to no nutritional value. A single bar can contain over 200 calories and 20 grams of sugar, more than the recommended daily limit for added sugars.
Regularly indulging in candy bars can lead to weight gain, tooth decay, and an increased risk of chronic diseases like type 2 diabetes.
When craving something sweet, reach for a square of dark chocolate, which contains beneficial antioxidants and less sugar than milk chocolate. Fresh fruit can also satisfy a sweet tooth while providing fiber, vitamins, and minerals.
12. Fruit Snacks
Despite their name, most fruit snacks contain very little actual fruit and are primarily made with sugar, artificial colors, and flavors. A single serving of some popular brands can contain as much as 15 grams of sugar, more than a chocolate chip cookie.
Consuming too many fruit snacks can contribute to weight gain and tooth decay, especially in children.
For a healthier snack that still satisfies a fruity craving, choose fresh fruits like berries, apples, or citrus. Dried fruits like raisins or apricots can also be a nutritious option when enjoyed in moderation.
13. Flavored Coffee Creamers
Many flavored coffee creamers are made with a combination of sugar, partially hydrogenated oils, and artificial flavors. A single serving of some can contain up to 5 grams of added sugar and 1.5 grams of saturated fat.
Regularly consuming these creamers can add up to significant amounts of unhealthy ingredients over time.
For a healthier way to flavor your coffee, try using unsweetened plant-based milks like almond or coconut. You can also add natural flavors like cinnamon, vanilla extract, or a small amount of honey for sweetness.
14. Microwave Popcorn
While plain popcorn can be a healthy whole-grain snack, many microwave varieties are loaded with unhealthy fats, artificial flavors, and preservatives. Some brands also contain diacetyl, a chemical that has been linked to lung disease in factory workers.
The bags used for microwave popcorn are often lined with perfluorooctanoic acid (PFOA), a substance that has been associated with certain cancers.
Try air-popping your own kernels and seasoning them with herbs, spices, or a small amount of olive oil. This allows you to control the ingredients and avoid the potentially harmful additives found in microwave varieties.
15. Processed Cheese
Processed cheeses like American cheese slices and spray cheese are often made with a combination of milk, whey, emulsifiers, and artificial colors and flavors. These products are high in sodium and low in essential nutrients like calcium and protein compared to natural cheeses.
Consuming too much processed cheese can contribute to high blood pressure and an increased risk of heart disease.
Instead of processed cheeses, choose natural varieties like cheddar, gouda, or mozzarella. These cheeses provide protein, calcium, and other essential nutrients without the added artificial ingredients. Enjoy them in moderation as part of a balanced diet.
Ultra-processed foods have become increasingly prevalent in our diets. However, as we’ve seen, consuming these products regularly can have serious consequences for our health.
By making a conscious effort to reduce our intake of the 15 ultra-processed foods and replacing them with whole, minimally processed alternatives, we can take a significant step towards improving our overall well-being.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
