Ultra-processed foods (UPFs) are linked to numerous health issues, both physical and mental. Despite clever marketing, many items labeled as "healthy" are actually UPFs—packed with additives, preservatives, and artificial ingredients. Here are 10 common UPFs that may be harming your health more than you realize:
1. Supermarket Bread
Even organic or whole-grain bread often contains preservatives to extend shelf life. Dietitian Lindsey Wohlford warns that if a product has additives to keep it fresh longer, it's likely ultra-processed.
2. Plant-Based Meat
While marketed as a healthier alternative, many vegan meat products are loaded with processed ingredients, GMOs, and gut-irritating additives. Dr. Amy Myers advises choosing whole, nutrient-dense foods instead.
3. Plant-Based Milk
Shelf-stable plant milks often contain carrageenan and added sugars. Dietitian Kimberly Spatola recommends opting for unsweetened, unflavored versions to avoid unnecessary additives.
4. Breakfast Cereals
Even "healthy" cereals can be packed with dyes, sugars, and processed fibers. Experts suggest choosing simple, whole ingredients like oats instead.
5. American Cheese
This isn't real cheese—it's a processed product high in sodium and saturated fats, which can raise blood pressure and cholesterol levels.
6. Canned Soups
Many contain excessive sodium, which can be harmful to heart health. Dr. Amit Shah warns that just one cup can exceed daily recommended sodium limits.
7. Veggie Chips
Despite their vegetable-based marketing, these are still snack foods with minimal nutritional benefits. Dietitian Julia Zumpano suggests eating whole vegetables instead.
8. Supermarket Cookies
Store-bought versions are engineered with additives to make you crave more. Dietitian Tara Schmidt advises avoiding them if you struggle with portion control.
9. Flavored Yogurts
Many flavored yogurts are ultra-processed and packed with sugar. Registered dietitian Julie B. Kramer notes that sugary UPFs dominate the American diet.
10. Diet Soft Drinks
These provide no nutritional value and may still harm health. Dietitian Jinan Banna calls them "empty calories" with no beneficial nutrients.
The Bottom Line
While occasional UPFs are fine, relying on them can negatively impact your health. Prioritize whole, minimally processed foods for better well-being.