Health
Simple Ways to Cut Ultraprocessed Foods
Health Points
- Ultraprocessed foods are low in essential nutrients and high in added sugars, sodium, and unhealthy fats.
- Eating more whole foods provides fiber, vitamins, protein, and long-term health benefits.
- Small changes, like stocking whole foods and prepping produce, make healthy eating easier.
Processed foods show up everywhere, and while some are convenient, not all are created equal.
Minimally processed foods like frozen veggies or precut fruit differ greatly from ultraprocessed foods such as sugary cereals, chips, and cookies.
“Ultraprocessed foods tend to be very low in the nutrients your body needs to thrive,” says Natalie Rizzo, registered dietitian.
These foods often contain high levels of sodium, added sugars, and unhealthy fats, which may trigger blood sugar spikes and raise the risk of chronic illnesses.
“Research on the negative effects of eating ultraprocessed foods is stacking up and shows that (they’re) linked to more than 30 health conditions, including heart disease, Type 2 diabetes, mental health issues and certain cancers,” says Frances Largeman-Roth, registered dietitian nutritionist.
Whole foods, on the other hand, are packed with fiber, protein, antioxidants, and healthy fats that support your entire body.
“Eating a diet based on unprocessed or minimally processed foods is a great way to boost the amount of disease-fighting nutrients and fiber in your diet,” adds Largeman-Roth.
It’s not realistic for most people to cut processed foods entirely, but even small swaps—like fruit instead of gummies or nuts instead of chips—make a positive impact.
Chopping and prepping produce ahead of time or keeping a fruit bowl on the counter encourages healthier choices when hunger strikes.
Aim for progress, not perfection, to reap the benefits of whole foods at any age.
