The more sophisticated our food manufacturing becomes, the farther away were getting from having a diet of, well, food. Think about your favorite cheesy puffs or a hot dog can you easily list all the ingredients in either one?

Recently there have been some alarming studies linking ultra-processed foods with increased risk of heart disease, Type 2 diabetes, obesity, gastrointestinal diseases, depression and early death. And if youre someone who limits your consumption of whats usually referred to as junk food, there are still many foods you might be eating frequently which fall in the ultra-processed category.

Sarah Herrington , a nutritionist at Brio-Medical Cancer Center, said ultra-processed foods affect every part of the body in negative ways. Noting that theyre generally devoid of nutrients that catalyze the synthesis of neurotransmitters that promote our sense of well-being, she also discussed how they affect our microbiome. Both gut inflammation and diversity of microbes may be negatively impacted by the intake of ultra-processed foods, she said. And they tend to be high on the glycemic index, leading to fluctuations in blood glucose that can further promote feelings of anxiety.

Noting that ultra-processed foods make up as much as 80% of the standard American diet, Dr. Jennie Stanford , an obesity medicine physician, said, These ingredients cause inflammatory reactions within the body, which dysregulate metabolism, disrupt fat tissue and disturb neuroendocrine hormone balance.

How Foods Become Ultra-processed

According to the Center for Epidemiological Studies in Health and Nutrition , ultra-processed foods are industrial formulations made entirely or mostly from substances extracted from foods, derived from food constituents or synthesized in laboratories from food substrates or other organic sources. Examples include fast food, soda, cookies, chips and ice cream pretty much the usual suspects of the foods that experts are always telling us to watch out for.

In general, most ultra-processed foods are lower in nutrients, and higher in problematic nutrients, such as high levels of calories, saturated fat, sugars and sodium, said registered dietitian nutritionist (RDN) Sharon Palmer . Their processing means that the carbohydrates are often more quickly absorbed into the bloodstream. These foods are typically lower in fiber, so they dont provide the same satiety value.

The distinction among these foods is important to consider, said Rebecca Russell , a functional medicine registered dietitian (RD). Saying a food is processed simply means that the food has been changed from its original state, which can even apply to fruits or vegetables that have been picked, she explained. Being ultra-processed involves more intensive processing, often including multiple steps and added chemicals that significantly alter the foods from its natural state.

The Surprising Foods That Are ALSO Considered To Be Ultra-processed

I think a lot of people would be surprised that frozen ready-to-eat meals, breakfast cereals and bars, chicken nuggets, fish sticks, some plant-based milks and tofu fall into the ultra-processed category, Palmer said.