Student Article
Six "Healthy" Foods That Are Actually Ultra-Processed
Processed (adjective): Changed from its natural form.
Cardiovascular (adjective): Related to the heart and blood vessels.
Metabolic (adjective): Related to metabolism, which is the set of chemical processes that happen in the body to keep it alive and functioning.
Preservatives (noun): Chemicals added to food to keep it fresh.
Nutrients (noun): Things in food that help our bodies stay healthy.
Bioactive (adjective): Having an effect on living organisms, tissues, or cells — usually in a helpful or harmful way.
Did you know some foods that seem healthy are actually ultra-processed?
Not all "healthy" foods are what they seem
Some pre-packaged foods, like pasta and rice, are staples of a balanced diet. Others, like chips and sugary snacks, are clearly not health foods and are highly processed.
Ultra-processed = ultra-risky
A recent study shows that diets high in ultra-processed foods increase the risk for more than 30 health outcomes, including cardiovascular disease, metabolic disease, and mental health issues. It's important to understand which foods are truly healthy.
Sneaky foods to watch out for:
Ready meals
These are meals you can buy already made, like lasagna and frozen pizza. They often contain added preservatives and stabilizers and are high in salt. Cooking these dishes from scratch at home is better because you can add more vegetables and whole grains.
Plant milks
Plant milks are marketed as ‘alternatives’ to dairy — we use them in the same way as cow’s milk and having "plant" in the name makes them sound like a healthier option, but they aren’t nutritional equivalents. Dairy is minimally processed, whereas plant milks are ultra-processed and don't have as many nutrients as regular milk.
Meat substitutes
These are foods that look like meat but are made from plants. Any benefits come from eating plants in their natural form, not plant ingredients processed into artificial meat.
Meal replacement drinks
These drinks claim to provide complete nutrition. While they do contain all the essential nutrients our bodies need, they are lacking in several other ways. Natural foods also contain "bioactives," which are compounds known to promote health. Meal replacements also lack diversity,
Breakfast cereals
Some cereals, like oats, are healthy. But others are highly processed and high in sugar, making them more like dessert.
Granola bars
Bars can be highly processed and high in salt, sugar, and additives, but again context plays a large part. If these bars are replacing whole foods, they probably aren’t a health-promoting choice.
Understanding the context of your entire diet is crucial. While some ultra-processed foods can be part of a balanced diet, it's important to consume them in moderation and focus on whole, natural foods for better health.
© Dr. Emma Beckett / Our Media
Processed (adjective): Changed from its natural form.
Cardiovascular (adjective): Related to the heart and blood vessels.
Metabolic (adjective): Related to metabolism, which is the set of chemical processes that happen in the body to keep it alive and functioning.
Preservatives (noun): Chemicals added to food to keep it fresh.
Nutrients (noun): Things in food that help our bodies stay healthy.
Bioactive (adjective): Having an effect on living organisms, tissues, or cells — usually in a helpful or harmful way.