The Problem of Ultra-processed products

by Olivia Wayson

It is no secret that Americans eat a lot of processed food. In fact, ultra-processed food makes up 57.5% of the average American diet. It is also no secret that ultra-processed food is not good for you. NPR’s Maria Godoy reports, “High consumption of ultra-processed foods has been linked to health concerns ranging from increased risk of obesity, hypertension, breast and colorectal cancer to dying prematurely from all causes”. So why are they eaten so often, and what should we do about it?

Processed Foods and Why They Are An Issue

Almost all of our food is processed in some way. There are varying levels of processing, but the one of most concern is ultra-processed food, especially when it is ultra-processed food of low nutritional value. As opposed to minimally processed foods, which could be simple frozen fruit (with freezing being the processing), ultra-processed foods are often chemically altered and often have artificial components added to them for taste or preservation benefits (think bags of chips, boxes of cookies, etc.). They are designed foods (manufacturers have added or removed certain characteristics of them) and it is likely that these designs can make these foods addictive. Not only that, but these foods, such as freezer meals, for example, are more convenient and often less expensive than minimally processed foods. So, given that these foods are craved, convenient, and cheaper, it is not surprising that they are very popular among the American population.

Unfortunately, they’re also very bad for the American population. According to Nick Fox of the Laborer’s Health & Safety Fund of North America, overeating ultra-processed foods can be linked to a variety of adverse effects including “heart disease, high blood pressure and diabetes” and “increased cancer risk”. He goes on to mention that the very nature of processed foods makes them easy to overeat, as they are both more calorie dense (meaning there are more calories in smaller portion sizes) and more easily digested (less calories are burned in the digestion process) than unprocessed foods. Basically, this means you will be hungry for more food, and, with the amount of calories you burn digesting them being small potentially gain weight (weight gain occurs when the amount of calories consumed is higher than the amount of calories burned). Too much weight gain could eventually lead to obesity and other health issues. Additionally, processing might remove some of the food’s nutrients which are, of course, important for us and our bodies’ functioning. Sometimes, nutrients will be added to processed foods later on, but these are not natural to the original food itself.

Public Domain Image by: Rowanswiki via: https://commons.wikimedia.org/wiki/File:Snacks_Hobby_Lobby_Mount_Vernon_2018_3.jpg 

Who is Impacted by This?

While processed foods pose risks for families all across America, some communities are more impacted than others.  According to Anderson et al (2021), “Low-income populations are disproportionately impacted by low dietary quality, as evidence suggests that compared to high-income households, low-income households purchase less healthful foods and have significantly lower dietary quality”. As previously mentioned, ultra-processed foods tend to be less expensive than unprocessed foods. However, this disproportionality is not solely due to the price of the food, but can also be linked to other factors such as behavioral economics (including how store-layout can influence what people choose to buy), the type of food available and the manner of how they are presented at food pantries, and targeted ads for ultra-processed foods in known low-income environments. Studies have shown that certain interventions can help make healthy choices easier and more accessible for low-income populations, but implementation would require overcoming barriers linked to our current (and I want to note, not necessarily bad) economic state and practices. These may discourage store owners from wanting to adopt these interventions, or prevent them from being able to do so. Anderson et al encourages finding a solution that would be fair and beneficial to all involved parties. 

What is Being Done About Ultra-processed Foods?

Much of the U.S.’s current policies regarding ultra-processed foods have been passed in recent years (since 2011). These policies include the themes of nutrition education and healthier foods in schools as well as the price difference between healthy and ultra-processed food. Additionally, the next set of U.S. Dietary Guidelines (for 2025-2030) will likely contain guidance about ultra-processed foods. This is a change from past years, and will likely influence future U.S. policies regarding ultra-processed foods. 

Less formally, something else being done in regards to ultra-processed foods is the realfooding movement. This is a global movement, popularized by social media, that promotes a diet that is both environmentally friendly and comprised of non-industrially processed foods. The Food and Agriculture Organization of the United States (FAO) advises those seeking a sustainable diet to buy natural and organic products locally from ethical businesses, and to limit purchases to what you will use (not extra stuff) in order to not have waste. A movement like this can encourage and educate people to buy food that is good for both them, and for the environment. 

What Can We Do?

In the meantime, we can make our own efforts to inform and improve our food choices.  One way to do so is to look at the ingredients list. Typically, a long ingredients list indicates a high level of processing. A good processed food would have between 1 and 5 ingredients. We can also be wary of packaged foods. Fresh produce and products are more likely to be minimally processed, and therefore better for us. Another way to reduce the intake of ultra-processed foods is to dine responsibly. This can include avoiding fast food places and instead choosing healthier restaurants to eat at, or making your own food at home. Meal-prepping can be a good strategy, as it can restore some of the convenience that frozen meals offer by having a stock of food that is already made and can be eaten at any time with little hassle. Iberdrola’s article on the realfooding movement includes a guideline that recommends, “Bas[ing] your diet on real food”, “Complement[ing] with good processed foods”, and “Avoid[ing] the ultraprocessed foods”. 

Public Domain Image by: National Institutes of Health via: https://commons.wikimedia.org/wiki/File:Good_Food_Display_-_NCI_Visuals_Online.jpg  

I feel it is important to note that following all of these guidelines and suggestions exactly is not the most realistic thing. As a college student, I find it neither feasible, nor desirable to eat unprocessed or minimally processed foods 100% of the time. However, this information is beneficial for making healthier choices and protecting ourselves from potentially harmful health outcomes. My personal perspective is that we should strive to exercise moderation when it comes to ultra-processed foods, and to not let our food choices dictate our self-esteem. The Laborer’s Healthy & Safety Fund of North America recommends phasing out ultra-processed foods gradually in order to increase the likelihood of maintaining these changes in diet. It is also important to remember that some foods that appear processed, may not be ultra-processed, and that healthy choices can be found among certain packaged foods. Further, the label “processed” should not scare us, as, like I previously mentioned, “processed” could simply mean it has been frozen. It is important to be diligent and do our research.  

In Conclusion…

Processed food is very prevalent in our society. Many of us enjoy the convenience, affordability, and taste of ultra-processed foods. However, eating too much of them can lead to adverse health effects, not to mention we miss out on the nutritional benefits of healthier food. This is especially an issue in low-income communities. In the future, it is likely that policies will be passed to give Americans, particularly children, better access to and education about nutrition. It can be hard to change our habits, and especially to sacrifice the deliciousness of our favorite foods for the health benefits of minimally processed foods. However, by making the effort to eat unprocessed foods in moderation, we can better take care of ourselves.