Ever since Robert F. Kennedy Jr.—whose confirmation hearing for Health and Human Services (HHS) nominee happens on January 29—burst onto the political scene, his “Make America Healthy Again” (MAHA) movement has taken aim at everything from prescription drugs to chronic disease. But Kennedy is especially passionate about one topic: ridding the U.S. of ultra-processed foods.
Of course, these foods have been linked to several serious health conditions, including cancer and dementia. But while experts generally agree that ultra-processed foods aren’t the healthiest things to eat, many also say that approaching these foods is a little more complicated than just banishing them from your diet.
Here’s what you need to know about ultra-processed foods, plus the biggies to try to avoid.
Meet the experts: Giulia Menichetti, PhD, an instructor of medicine at Harvard Medical School and investigator in the Channing Division of Network Medicine at Brigham and Women’s Hospital. Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy.
What are ultra-processed foods?
Foods are categorized by level of processing based on a classification system called the NOVA scale. Here’s a breakdown:
- Unprocessed and minimally processed foods. These are foods that are in their natural state or barely altered. They include things like carrots, apples, and milk.
- Processed culinary ingredients. Foods in this category are made from minimal processing like pressing, refining, grinding, or milling, like olive oil or flour.
- Processed foods. Processed foods are altered from their usual state. They typically contain sugar, oil, salt, or other substances. Canned tuna and certain cheeses fall into this category.
- Ultra-processed foods. These foods are processed but have added ingredients like artificial colors and flavors, preservatives for shelf stability, and ingredients to preserve texture. Many packaged foods fall into this group.
Are ultra-processed foods bad for you?
Most dietitians agree that it’s better to eat foods that aren’t ultra-processed as much as you can.
Research has found that a diet high in ultra-processed foods can raise your risk of developing a slew of health conditions, including type 2 diabetes, heart disease, and some mental health disorders.
“Many ultra-processed foods are high in added sugars, sodium, and saturated or trans fats, and can be low in beneficial nutrients,” says Scott Keatley, RD, co-founder of Keatley Medical Nutrition Therapy. “While it’s tough to label them as ‘must avoid’ at all times, it’s wise to limit these items because they can contribute to health issues over the long term.”
Which foods are ultra-processed?
Ultra-processed foods make up 70 percent of our country’s food supply, so there’s a lot that falls into this category. Those foods include:
- Frozen foods
- Sodas
- Hot dogs
- Deli meat
- Fast food
- Packaged cookies
- Cakes
- Salty snacks
- Plant-based milks
- Jarred sauces
Should I avoid ultra-processed foods?
This is tricky. Because ultra-processed foods make up the majority of our country’s food supply, this is more difficult than it sounds. Also, there’s a growing movement in the nutritional community to consider food processing on more of a spectrum versus nixing ultra-processed foods altogether. One example: While plant-based milks are technically ultra-processed foods, they’re not as unhealthy as, say, a bag of chips.
“The current classification system takes a huge chunk out of the food supply,” says Giulia Menichetti, PhD, an instructor of medicine at Harvard Medical School and investigator in the Channing Division of Network Medicine at Brigham and Women’s Hospital. “But more research shows that not all of these foods are equally bad for our health.”
That said, if you have the option of swapping an ultra-processed food for a more natural counterpart, it’s often good to go with that.
“A good rule of thumb is to focus on whole or minimally-processed options that provide essential nutrients and keep you feeling satisfied,” Keatley says. “For instance, instead of sugary beverages, try infusing sparkling water with slices of fruit, which offers flavor without the added sugars. Snacks like chips or packaged cookies can be replaced by air-popped popcorn with dried spices sprinkled, a piece of fruit, or nuts—all of which contain more fiber and fewer additives.”
But you don’t need to avoid ultra-processed foods entirely. “Complete avoidance isn’t necessary—and in many cases, it’s unrealistic,” Keatley says. “What’s more important is keeping your overall dietary pattern balanced.”
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
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