09/18/2025
🧐 Are Ultraprocessed Foods Good or Bad? What We Know — & How We Can Help
Most of us love convenience: fast meals, packaged snacks, ready-to-eat foods. But many of these are “ultraprocessed foods” (UPFs), and emerging evidence suggests they may be doing more harm than good — especially when it comes to weight, metabolism, and heart health.
Here’s a breakdown, based on the American Heart Association’s latest:
⚠ What are ultraprocessed foods (UPFs), and why may they be a concern?
UPFs are industrially manufactured products made with ingredients not typically used in home cooking, or with additives, artificial flavors, colors, or textures.
Many UPFs are high in saturated fat, added sugars, and salt, what the AHA calls HFSS foods.
Consuming more UPFs has been linked with a higher risk of heart disease, and they often make up over 50% of daily calories in the typical U.S. diet.
They can displace healthier foods: filling you up on less-nutritious choices so there’s less room (and appetite) for veggies, fruits, whole grains, lean proteins, etc. Plus, things like texture, speed of eating, sugar/fat combinations, low fiber — all may lead to overconsumption.
✅ Not all ultraprocessed foods are equally bad
Some UPFs can still fit into a healthy diet: think whole-grain breads, low-sugar yogurts, or nut spreads.
It’s more about which kinds and how much rather than a blanket rule. Choosing UPFs that are lower in HFSS (added sugar, salt, saturated fat) is better.
🌟 What should we aim for instead?
Focus on eating more whole, minimally processed foods: vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins, and healthy oils.
Use processing where it helps (shelf life, convenience, safety), but avoid additives, excessive sodium/sugars, and highly refined, low-fiber versions.
Be mindful of labels: nutrition facts, ingredient lists, fiber content.
How we can help:
Personalized Nutrition Counseling — helping you look at your usual diet, spot ultraprocessed items, and find swaps that are still easy and satisfying.
Behavioral Strategies — small changes tend to stick better: reducing UPFs step by step, not going cold turkey; planning ahead so you’re not caught hungry without healthy options.
Meal Planning & Cooking Skills — showing how to prepare simple, tasty meals with whole ingredients; using processed foods wisely (when they save time) without letting them dominate.
Monitoring & Accountability — tracking progress, celebrating wins when you swap out unhealthy UPFs, adjusting according to your responses in weight, energy, labs.
Support for the Environment Around You — tips on grocery shopping, label reading, making healthy choices even when eating out or during busy days.
Let’s work together toward a healthier diet that supports weight goals, heart health, and your overall lifestyle. If you’re noticing high amounts of ultraprocessed food in your day-to-day, or if you’re trying to reduce but don’t know where to begin, we can help map it out together.
