Ultra-processed foods have been all the rage lately—and not in a good way. Research is increasingly linking diets rich in these foods to a variety of health problems, including an increased risk of obesity, cardiovascular disease and type 2 diabetes.
But ultra-processed foods—which contain large amounts of added ingredients like sugar, fat and artificial colors or preservatives to improve taste and shelf life—cover a wide range of items, from hotdogs to salty snacks to whole wheat bread. And not all are equally harmful to health.
Many ultra-processed foods actually contain valuable nutrients, Valerie Sullivan, PhD, MHS, RDNsaid an assistant scientist at the Johns Hopkins Bloomberg School of Public Health Health. “Therefore, there is a reluctance to make blanket recommendations against eating all ultra-processed foods,” she said.
However, there is consistent evidence that certain ultra-processed foods contribute to poor health. And a September 2024 study of more than 200,000 adults in the United States actually revealed the potential worst offenders for cardiovascular health (more on those soon).
So if you’ve vowed to cut back on ultra-processed foods this year but are confused about where to start, experts say these common food groups are good for prioritizing.
“I would definitely start with processed meat, which is consistently linked to the leading causes of death,” Mingyang Song, Ph.Dassociate professor of clinical epidemiology and nutrition at the Harvard TH Chan School of Public Health, said Health.
Despite its protein (and, in some cases, iron) content, this meat has serious nutritional deficiencies such as high sodium and saturated fat, he said. Bonnie Liebman, MSdirector of nutrition at the Center for Science in the Public Interest. The aforementioned September study found that these meats are some of the foods most consistently linked to cardiovascular problems.
Processed meats such as bacon, sausages, hot dogs, ham and lunch meats are also considered carcinogenic by the International Agency for Research on Cancer.
Fortunately, you have options for less processed animal protein. “Healthier alternatives include roasted or roasted poultry (like chicken or turkey), fish and lean red meat,” Sullivan said. “For example, instead of cold cut sandwiches, use grilled chicken or canned tuna to make chicken or tuna salad sandwiches.”
Another simple tweak: Use only a small amount of processed meat to add flavor, not make it the star of the meal. For example, use bacon bits on a salad or baked potato rather than putting whole slices in a sandwich.
Experts have long encouraged a switch back to sugar-sweetened beverages. Beverages such as sodas, sweet teas, energy drinks and fruit cocktails are linked to health problems such as weight gain, obesity, diabetes, heart disease and other metabolic disorders, Song pointed out.
Their potential harm does not stop there. Liebman noted their sometimes overlooked contribution to caries. A September study also listed these beverages as some of the worst foods for cardiovascular health.
If you’re ready to rethink your drinking, you might gravitate toward diet drinks—but Sullivan urges caution. “Although diet drinks seem like an attractive alternative, as they replace sugar with non-caloric sweeteners, they are associated with their own health problems.
Instead, she recommends good old water. If plain H2O isn’t your thing, try infusing it with fruit or herbs, or opt for naturally flavored sparkling water. “Unsweetened teas, hot or iced, are another great option,” she said.
Commercially fried foods, with added fat and salt (and sometimes, artificial flavors and preservatives), won’t do your body any favors, Sullivan said.
Although frying can add flavor to food, it comes with some unpleasant elements. “The deep frying process creates potentially carcinogenic substances,” Sullivan said. She advises avoiding fried options such as French fries, packaged chips, donuts and nuggets of meat or fish.
You won’t be missing out on much quality nutrition if you do. “Fried foods are high in calories and low in nutrients, meaning they add a lot of calories to the diet without a lot of healthy nutrients,” she said.
If you still crave rich flavor in your meals, consider versions that swap baking for frying. Sullivan suggests making baked potatoes instead of French fries or opting for oven-baked chips instead of fried.