Ultra-processed foods (UPFs) are everywhere right now—in headlines, TikTok debates, even policy discussions. They’re blamed for fueling obesity, linked to chronic disease, and confusing the hell out of anyone just trying to eat healthier. The problem is that no one can fully agree on what counts as “ultra-processed.”
Even scientists are split. The NOVA classification system, the most widely used framework for defining UPFs, has been criticized as too broad. If you take a trip through the grocery store, you’ll see the problem. Protein yogurt, whole-grain bread, and energy bars, which many consider healthy snacks, all land in the same UPF bucket as soda, packaged cookies, and frozen pizza.
It might be tempting to ignore the hype and just stick to those seemingly healthier processed snacks, but there are strong links between UPF intake and poor health. “When multiple studies keep pointing in the same direction, that’s a signal worth taking seriously,” says Matthew Landry, Ph.D., a nutrition epidemiologist at UC Irvine. But he adds that what makes a food harmful isn’t always clear.
So what do UPFs really mean for your health, and how much should you actually worry about them? Below, we break it down with help from the experts.
Why the Science Is So Messy
Part of the confusion comes down to definitions. The NOVA system puts foods into four categories ranging from “minimally processed” (like apples, plain chicken breast) to “ultra-processed” (soft drinks, packaged snacks, frozen meals). But it’s been criticized for lumping wildly different foods together. By NOVA’s rules, a fortified whole-grain bread and a Twinkie can both qualify as UPFs.
That’s a problem because the way we define UPFs shapes how studies are designed and what conclusions they reach. “What we’re still trying to figure out from the research is if certain ingredients or processing steps make foods unhealthy above and beyond just the saturated fat, added sugars, and salt,” Landry explains.
And it gets even messier. People who eat more ultra-processed foods often have other factors at play, like lower income, more stress, or less access to fresh food. Those things can increase disease risk on their own, making it hard to pin the blame solely on UPFs.
To complicate things further, UPFs don’t look the same everywhere. A packaged snack in the U.S. might have a completely different ingredient list than one sold in Europe or Latin America. “Perhaps there’s an aspect of the UPF that impacts one group of people more than another,” says Landry, “like added sugar in populations already at high risk for diabetes.”
Scientists don’t all agree on what makes UPFs bad for health. Some point to additives that may disrupt the gut microbiome, while others focus on how processing breaks down the food’s natural structure, speeding up digestion and hunger spikes. But the biggest concern is hyperpalatability, the engineered blend of fat, sugar, and salt that makes these foods hard to stop eating.
The result is conflicting headlines and plenty of debate. But even in the chaos, certain patterns stand out.
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What the Research Actually Shows
Even with the fuzzy definitions, the health risks linked to ultra-processed foods are hard to brush off. People who eat the most UPFs tend to have higher rates of obesity, hypertension, diabetes, and even a greater risk of dying earlier, according to multiple studies. Mental health may take a hit, too. U.S. data shows that heavier UPF consumption is tied to more frequent symptoms of anxiety and depression.
But the catch is, these are associations, not proof, Landry explains. “Some of the health risks we see in studies probably do come from the foods themselves, but a portion likely stems from the broader circumstances,” like stress, limited access to fresh foods, and tight budgets.
In other words, the numbers are troubling, but they’re not a personal doom forecast for anyone who eats frozen pizza or protein bars. They’re more of a red flag, especially if these foods make up most of what’s on your plate.
Federica Amati, Ph.D., Head Nutritionist at ZOE, stresses that not all processing is equal, and it’s more useful to think in terms of risk levels: “Some, like tofu, certain breads, or canned beans, are low risk and form part of a healthy diet,” she says. “Others, like sugar-sweetened beverages or highly-refined packaged foods, like a cookie or sweet breakfast cereals, are higher risk.”
Context matters across countries, too. In the U.S. and U.K., UPFs make up more than half the average diet. In Brazil, it’s closer to 20 percent. Cultural habits, food policies, and even product formulations all shape the impact of UPFs.
What This Means for Your Diet
If you’re left wondering what to do with all this, the experts agree on one thing: You don’t need to panic, but don’t ignore the warning signs either.
First, processing isn’t all-or-nothing; it’s more of a spectrum, and you don’t need to avoid it altogether, explains Tiffany Bruno, MS, RDN, Director of Education at Switch4Good. “Canned foods are processed, but a can of chickpeas isn’t the same as a can of Chef Boyardee…When people make these umbrella statements that all processed foods are bad, it’s actually eliminating a lot of really healthy foods.” For instance, chickpeas, she notes, also provide lots of fiber, something most of us are short on.
The same goes for “gray area” foods like plant-based milks or veggie burgers. Some are close to what you’d make in your own kitchen, others have long ingredient lists, but that doesn’t automatically make them harmful. As Bruno puts it, “A long ingredient list isn’t always bad, especially when there are so many different types of vegetables and seasoning in something like a veggie burger.”
And if you rely on protein shakes or bars for convenience, rest easy. They can fit, especially if they prevent chaotic eating later. “I’d rather see somebody eat a protein bar every day than skip a meal or snack just to be ravenous and devour the entire pantry at night,” she says.
The biggest takeaway here is to aim for balance and practicality, not perfection. “We are never going to be perfect,” Bruno says, “but staying on top of the most important things to us individually will help us feel like we are still in control of our nutrition choices, even when life gets busy.”
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The Bigger Picture
It’s not just personal choice that drives UPF intake; it’s also the food environment. According to Eric Crosbie, Ph.D., a public health researcher at the University of Nevada, Reno, the playbook looks familiar. “The food industry acts much like the tobacco industry and other health-harming industries as they draw from the same corporate strategies to undermine public health,” he says. That means lobbying against regulation, funding research that blurs definitions, and pushing self-policing over real reform.
Even reformulated UPFs, like lower sugar sodas or baked chips, don’t solve the core problem. “UPFs have inherent harms beyond their nutrient profile,” Crosbie notes, since additives and processing can alter whole foods to make them more addictive.
What actually helps, says Crosbie, are policies like front-of-package warning labels and soda taxes (as seen in Mexico and Chile), which have nudged buying patterns in a healthier direction. In the U.S., that means recognizing willpower isn’t the whole story—the system pushes UPFs, so policy change matters just as much as what you choose to eat.
Final Word on Ultra-Processed Foods
You don’t need to fear every food that comes in a package, but the evidence shows it’s worth paying attention to when UPFs make up most of your diet. The best approach is balance and strategy.
Keep these pointers in mind:
- Choose low-risk processed foods. Think canned beans, frozen veggies, plain yogurt, and whole-grain breads.
- Watch the high-risk stuff. Sugary drinks, refined snacks, and hyperpalatable packaged foods are best left as an occasional treat.
- Don’t stress perfection. A protein bar or plant-based burger can be better than skipping a meal.
- Think big picture. Your overall diet quality matters more than whether one snack is technically “ultra-processed.”
