Ultra-Processed Foods: What’s the Deal?

Did you know about 70% of the food you see in grocery stores is ultra-processed? Yep, those tempting, convenient snacks are everywhere. But what exactly are ultra-processed foods (UPFs), and why should we care about them?

What does "ultra-processed" even mean?

All food goes through some level of processing. Minimal processing, like drying, roasting, or freezing, still leaves food close to its natural state, retaining much of its nutrition. But ultra-processed foods take things to the extreme. They are heavily altered, with added fats, sugars, salts, and even artificial colors to make them taste better and last longer.

According to Dr. Will Bulsiewicz, author of The Fiber-Fueled Cookbook, "These foods are industrial creations with little or no whole ingredients. They often contain unnatural amounts of salt, oil, and sugar, which trigger your brain’s reward system and make them tough to resist. But more and more research shows that cutting back on UPFs might be one of the best things we can do for our health."

Why should we care?

Studies have shown that eating ultra-processed foods can cause inflammation in the body, which is linked to a whole host of diseases. So why are grocery store shelves packed with them? Simple: they taste great, they're convenient, and they’re designed to keep us coming back for more.

How can you spot UPFs?

It’s all in the label. If you see additives or preservatives you can’t pronounce, you’re probably looking at a UPF. When in doubt, opt for foods with simple, whole ingredients.

Here are a few easy steps to get started:

1. Get familiar with labels. Start learning what ingredients to avoid.

2. Make healthy swaps. For instance, pick whole-grain bread without the extra additives.

3. Plan your snacks. Prepping healthy options ahead of time can help you avoid grabbing the processed stuff when hunger strikes.

4. Take it slow. If it feels overwhelming, start by making just one change at a time.

   
   

What about plant-based diets?

I’ll be honest—avoiding all UPFs can be tricky, especially if you follow a Whole Food, Plant-Based (WFPB) diet with no oil. Even I sometimes use recipes that aren’t 100% compliant with the WFPB approach because they include plant-based meats or cheeses (our 90% rule). I’ve never claimed to be perfect! Bri and I have found a balance that works for us: we prioritize our health and stick to the plan most of the time, but we allow for a little flexibility when life gets busy. The key is progress, not perfection!