The Ultra-Processed Foods You Most Need to Avoid

There are foods you eat that aren't altered. They include items like meats, fruits, and vegetables. But there are foods you probably reach for without thinking because they're such a regular part of your diet. A sandwich you prepare for yourself or your kids is simple enough to make, so you keep the ingredients to make it at home.

But you may be incorporating ultra-processed foods that wreak havoc on your health (and that of your kiddos). Ultra-processed foods are those that incorporate a host of ingredients you don't typically find in a kitchen.

Additives in ultra-processed food items are included to make the food taste good and last longer. In one sense, preservatives are helpful because they prevent the buildup of bacteria or mold. Added sugar makes snacks tastier.

But you end up consuming these additives, and CNN highlighted a study conducted on over 100,000 health professionals that highlighted the correlation between consumption of these foods and increased risk of neurodegenerative deaths. It was an increased risk of 9%.

You may feel like you have to compromise on some of your favorites. But if you're thinking about your health (and the health of your loved ones), the decision is easy to make. The British Medical Journal (BMJ) confirms the association of ultra-processed food consumption with slightly higher all-cause mortality.

Medical News Today reminds you to look at the quality of your diet instead of focusing solely on the dangers of ultra-processed foods. Substitute fresh food for ready-to-eat products and ensure that most of your diet comprises whole foods.

Ultimately, those most affected by ultra-processed food are people who don't have a generally healthy diet. The overall quality of your diet has the greatest impact on your health. You don't have to make sweeping changes overnight, but consider making some healthier swaps. You can still enjoy your favorites with just a couple of substitutions.

To compile this list of ultra-processed foods you most need to avoid, 247 Tempo reviewed several sources, including Healthline, Medical News Today, and the British Medical Journal.

Meats like pepperoni, salami, and bologna are commonly used in sandwiches. They're often called cold cuts. These types of meats are altered to include preservatives and other additives to enhance their flavor. Substitute chicken and turkey slices with the chicken or turkey you prepare at home. Just slice it thinly and incorporate it into your sandwiches for a much heartier and healthier meal.

These are popular summer party foods because they're easy to make and they're versatile. You can customize them based on the toppings you choose. However, the convenience comes with consequences. Hot dogs are made with processed ingredients and should be avoided for improved health. Instead of a typical hot dog, you can try a turkey sausage without any preservatives.

They're not naturally shaped that way and their flavor is contrived. Multiple ingredients are combined to create sausages and ensure their freshness by the time you bite into them. Like with most ultra-processed food dilemmas, you can always create your own sausage at home. Use ground meat along with your favorite herbs and spices and skip the unnecessary ingredients and extra processing. You might also try minimally processed alternatives like turkey or chicken sausages.

There are varying levels of food processing. If the ham is smoked or cured naturally, then it falls into the level of processed. However, most of the ham you find in grocery stores is ultra-processed, which means it has artificial flavors added. Not just that. The type of meat that's used for these packages is low-quality. It's best to avoid this type of ham altogether and try out some higher-quality meats. You might try roast pork instead, which you can season with herbs and spices. This option is significantly lower in sodium and doesn't have any preservatives.

If you're selecting a breakfast cereal, you can go the processed route and buy a plain bran cereal. But if you want a sugary breakfast, you're likely to opt for a sweetened breakfast cereal. It's convenient, but it's ultra-processed. Instead of choosing convenience, choose good nutrition. Sweeten steel-cut oats with a honey drizzle and add fresh fruit to enjoy a sweet breakfast that delivers the nutrients your body needs to function well.

This is yet another example of how convenience gets you. Energy bars are easy to pop into a gym bag or purse and chow down on while on the go. Sometimes, the ingredients appear clean. They're touted as health foods but they're ultra-processed. People with busy lifestyles would be better off meal prepping to cover them through the week and avoid the temptation of a fast, grabbable snack like an energy bar.

Maybe you love a Flamin' Hot Cheeto or a crispy Pringle. Chips are tasty, they satisfy a savory craving, and you can add some salsa, guac, or queso to add to the flavor experience. But this shouldn't come as a surprise to you: Flavored chips are ultra-processed. You can substitute with a processed version and choose plain tortilla chips. Or, you can take matters into your own hands and make your own pita chips at home. You're in charge of the ingredients and the way you make them crispy, whether you prefer frying in oil, air frying, or baking.

Those delectable baked goods that give you a hit of dopamine with each bite? They're ultra-processed. They are subject to industrial processing, including hydrogenation (a chemical reaction). The stuff you find in stores in attractive packaging may seem alluring, but it's gone through so much processing that it's hardly food by the time you take a bite. Make your own baked goods and cookies at home with whole ingredients you put together instead. Substitutions may not taste as good at first, but when you change how you eat, your palate adjusts and you start enjoying subtler, natural flavors.

At this point, you're probably thinking that all the good stuff you love to indulge is probably not good for you. And you're right. Ice cream is tasty, especially on a warm summer day but it's also an ultra-processed food to avoid. Ice cream is high in calories, sugar, and fat. If you're craving a cold, sweet, creamy treat, replace ice cream with plain yogurt. Blend some fresh fruit in and freeze it to have your own ice cream substitute at home.

You know to avoid soda by now. Maybe you only take a few sips here and there. The exhilaration of an ice-cold Coke with just the right amount of bubbles can turn your day around. But these sugary drinks are ultra-processed, which means they're of no benefit to your health. In fact, they're a detriment to your health. Plus, sugar is addictive and if you keep feeding the addiction, it only worsens. If you love a bubbly drink, try sparkling water. You can buy it flavored or you can infuse it yourself with fresh fruit or a splash of lime.

When your schedule is non-stop and you need a boost, it seems logical to reach for an energy drink. They're conveniently sold at every gas station but they are ultra-processed and do more harm than good. If you're feeling like you need a boost, choose something more natural. Coconut water is ultra-hydrating as well as natural electrolyte drinks. You keep yourself hydrated and you don't introduce high levels of caffeine, which means you won't feel that dreaded crash later. Energy drinks are packed with stimulants and too many of them can affect your heart health—and your mental health.

Instant lunches and dinners like Cup Noodles require only hot water or a microwave to cook. They're already prepared, you get a high sodium flavor packet, and freeze dried veggies (and meat in some cases). These offer a quick meal option but the ultra-processing makes them a less-than-desirable food from a health perspective. Instead of getting tempted by an instant soup, make your own. Pair broth with fresh vegetables, herbs, and some lean protein. It takes a little more effort on your part but the sacrifice is worth the nutrition you can pack into a hearty soup made at home.

The good news about the substitute for fruit-flavored yogurt is that you can still enjoy the exact flavors you love and skip the ultra-processing altogether. Opt for plain Greek yogurt and pick your favorite fruits. Mix them into the yogurt and add a drizzle of honey if you're craving something extra sweet. It's still creamy, satisfies a sweet tooth, and is much more healthy than fruit-flavored yogurt. Skip the artificial ingredients and relish the real thing.

It's mass-produced and ultra-processed, which means its packed with ingredients you don't need in your body. This includes sweeteners along with artificial flavors, colors, and even emulsifiers. Instead of choosing white bread when grocery shopping, look for a loaf made with whole ingredients instead. Try sourdough or whole grain bread. If you enjoy spending time in the kitchen, you may find you love baking your own bread at home.

It's crispy and satisfies even a picky palate. But fried chicken spikes your blood-sugar levels and if you indulge in it enough, you face the risk of weight gain, which may make you susceptible to the development of type 2 diabetes. You can still enjoy chicken, just consider preparing it differently. Instead of breading and deep frying, try grilled or baked chicken with lots of herbs and spices to create something that tantalizes your tastebuds and satisfies your cravings.

With coffee, you are bombarded with all sorts of creative, sugary options. You can enjoy a hot cup of instant coffee or a blended coffee with syrup and other sweet ingredients like chocolate chips or white chocolate. Not all coffee is ultra-processed. Some is processed. If you're trying to avoid ultra-processed coffee and keep things simple, just add a splash of natural sweetener and milk of your choice to black coffee.

This type of food is sold in a bag and prepared on your stove for instant mashed potatoes. If you want to go down a level to a processed food, you can buy frozen potatoes instead. But your healthiest option is using fresh, whole potatoes. It takes a little longer to prepare mashed potatoes, but you're using whole ingredients and the flavor is much more enjoyable. Take the time to prepare your food. It's worth it.