March is National Nutrition Month, so I decided to join the many sources who have been talking about ultra-processed foods lately. The New York Times ran an entire series in January on ultra-processed foods with their Well Challenge titled "5 Days to Happier, Healthier Eating." Also in January, the New Yorker ran a story, Why Is the American Diet So Deadly? The article states, "In recent years, dozens of studies have linked ultra-processed fare to health problems such as high blood pressure and heart attacks, and also to some problems that one might not expect: cancer, anxiety, dementia, early death." In Newsweek’s coverage of “Food Trends to Embrace in 2025, According to Scientists,” they tackle hot topics like gut health, intermittent fasting, and, of course, ultra-processed foods.
Ultra-processed foods are a major source of calories in the United States, accounting for about 58 percent of those consumed by children and adults, according to one recent estimate. It's no surprise, as these foods are designed to be hyperpalatable and addictive and also to bypass our body’s natural satiety cues, which can lead to overeating. Highly processed diets reduce the sensitivity of taste receptors, which may mean that we eat more to achieve the same satisfaction.
Nearly all our food is processed to some degree, but the method and extent are important. The NOVA Food Classification System, created by Brazilian nutrition scientist Carlos Augusto Monteiro, categorizes food into four groups. The groups are:
Group 1 foods are unprocessed or minimally processed, such as nuts, eggs, vegetables, and fruit
Group 2 includes foods processed in the kitchen with everyday culinary ingredients like sugars, oils, butter, and salt
Group 3 foods are considered processed by combining foods of groups 1 and 2 for domestic use like bread or jams made up of a few ingredients
Group 4 are ultra-processed foods that use many ingredients and food additives. They are refined, bleached, hydrogenated, fractionated, or extruded—in other words, when whole foods are broken into components or otherwise chemically modified. If you can’t make it with equipment and ingredients in your home kitchen, it’s probably ultra-processed.
This classification system has been the subject of many debates, with some arguing that it's confusing. One study, led by Kenny Mendoza, a postdoctoral researcher at the Harvard T.H. Chan School of Public Health, aimed to identify which ultra-processed foods were the worst culprits. Of the ten ultra-processed food categories they examined, two were linked to greater risk: sugar-sweetened beverages (such as soda and fruit punch) and processed meat, poultry, and fish (including bacon, hot dogs, breaded fish products, chicken sausages, and salami sandwiches). The study revealed that when these were excluded from the data, most of the risks associated with ultra-processed food consumption vanished. Dr. Mendoza highlighted that processed meats are high in sodium and saturated fats, and sodas are high in sugar. In contrast, whole grain cereals and breads, even those that are ultra-processed, can offer valuable nutrients such as fiber, minerals, and B vitamins
The traffic light system, developed by Michael Greger, MD, ranks the relative healthfulness of food. Dr. Greger is a physician, a founding member and Fellow of the American College of Lifestyle Medicine, and a bestselling author. In this system, green (unprocessed plant foods) means go. These are foods that should be maximized in your daily diet. Yellow (processed plant foods and unprocessed animal foods) means caution and should be minimized. Red (ultra-processed plant foods and processed animal foods) means stop and think before you eat. These foods should be avoided. In his book, How Not to Die, Dr. Greger says, "Don't let perfect be the enemy of good." He emphasizes it's what you eat regularly that matters. When you choose to eat one thing, you're choosing not to eat another, so consider "How do you want to spend your caloric bank?"
You can’t go wrong with consuming mostly unprocessed or minimally processed foods, like fruits, vegetables, legumes, nuts, and whole grains. Eating more of these foods and fewer ultra-processed versions is associated with better health. Processed meats and sugary drinks have consistently been linked to poor health, so reducing or eliminating those foods from your diet should be a priority.
One factor that influences what we eat that is mostly out of our control is our food environment. The type and quality of food available in our schools, workplaces, and neighborhoods influence our diets and are shaped by our incomes, our government’s choices, and our desire for convenience. Add the active manipulation by the food industry through marketing campaigns and lobbying for agricultural subsidies, and it becomes even more difficult to access healthy foods. That's why I advocate paying attention to the Farm Bill and contacting your representatives to ensure this important bill improves access to nutritious foods. I'll be writing an update to my previous post about the farm bill for members this month. The American Relief Act, 2025 granted another one-year extension to certain parts of the 2018 farm bill.
Start noticing how many foods you eat daily that are ultra-processed. If you consume processed meats and sugary drinks, can you reduce your intake by just one serving a week? Give it a try, and see how it goes.
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