Written by UConn Dietetics Masters student Nicole Luna
Ultra-processed foods (UPFs) are everywhere, from snack aisles to fast-food menus, but
what exactly are they, and should we be concerned about them? Research suggests that eating too many ultra-processed foods can lead to weight gain, heart disease, and other health issues.¹ But don’t panic! Understanding what UPFs are and making small changes can help you make healthier choices without giving up convenience.
What Are Ultra-Processed Foods?
Ultra-processed foods go through multiple processing steps and often contain artificial flavors, preservatives, added sugars, and refined oils. These additives increase “shelf life” and convenience of these foods, but the foods are usually high in calories, low in nutrients, and easy to overeat.² Think of things like sugary cereals, packaged snacks, processed meat, ice cream, and frozen dinners.
How Do Ultra-Processed Foods Affect Your Health?
- Weight Gain & Overeating: Studies show that people who eat a lot of ultra-processed foods tend to consume more calories and gain weight.³
- Heart Health & Diabetes Risk: Diets high in ultra-processed foods have been linked to an increased risk of high blood pressure, type 2 diabetes, and heart disease.⁴
- Gut Health & Digestion: Many ultra-processed foods lack fiber, which is essential for digestion and gut health. A low-fiber diet can lead to imbalance of gut bacteria, leading to microbiome alterations that may contribute to chronic constipation, irritable bowel syndrome, and inflammatory bowel diseases.⁵
How to Cut Back (Without Giving Up Your Favorites)
The good news? You don’t have to swear off all convenience foods. Instead, try adding more whole and minimally processed foods to your meals—think fruits, veggies, whole grains, lean proteins, and low-fat dairy. When shopping, check the ingredient list: shorter lists with recognizable ingredients are usually better! Making small swaps, like cooking at home more often and replacing packaged snacks with fresh options, can make a big difference for your health.
References:
- https://www.nhlbi.nih.gov/news/2025/spotlight-upfs-nih-explores-link-between-ultra-processed-foods-and-heart-disease#:~:text=In%20addition%20to%20heart%20disease,higher%20amounts%20of%20these%20foods.
- https://newsinhealth.nih.gov/2024/02/dejunking-your-diet
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/#:~:text=Ultra%2Dprocessed%20foods%20may%20facilitate,%2C%202013%3B%20Moubarac%2C%202015%3B
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8483964/
- https://www.news-medical.net/news/20240225/Study-links-ultra-processed-foods-to-gut-health-risks.aspx
This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.