17 Ultra-Processed Foods You Should Ban From Your Diet

We've all been there… When those grab-and-go meals from the grocery store are a total lifesaver on those busy nights when you barely have time to breathe, let alone cook. However, "convenient" doesn't always mean "good for you." Most of these ultra-processed foods are crafted from highly refined ingredients and additives, and the science actually backs the skepticism.

An extensive umbrella review in The BMJ showed that eating tons of ultra-processed foods is tied to a bunch of health problems: heart-related death, type 2 diabetes, obesity, mental health issues, and even early mortality. One statistic? A 2023 BMJ meta-analysis found that each 10 percent increase in the proportion of ultra-processed foods in the diet was associated with a 12 percent higher risk of type 2 diabetes, though the exact risk may vary by population and study.

And it's not just metabolic health; recent research published in Cell Metabolism found that men on diets rich in ultraprocessed foods gained fat, even when calorie intake was the same as that of those eating minimally processed diets.

That said, some experts argue for nuance. Not all ultraprocessed foods are equally harmful; some fortified or nutrient-enhanced versions could fit into a thoughtful diet, especially when access to fresh whole foods is limited.

So, here's your smart move: start swapping out ultra-processed items for whole-food alternatives whenever possible. Yes, those microwave meals are easy, but balancing them with fruits, veggies, lean proteins, and whole grains puts you way ahead in the long game.

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 category 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 can be lower in sodium and free of preservatives if you prepare it at home without added salt or processed ingredients.

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 actually 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 baked whole-grain pita chips or make your own chips at home using whole ingredients. 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 in is probably not good for you. And you're right. Ice cream is tasty, especially on a warm summer day, but many commercial ice creams are ultra-processed due to added emulsifiers, stabilizers, and artificial flavors. 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 a natural electrolyte drink.

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, come with 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 healthier than fruit-flavored yogurt. Skip the artificial ingredients and relish the real thing.

It's mass-produced and ultra-processed, which means it's packed with ingredients you don't need in your body. This often includes added sweeteners, emulsifiers, and sometimes artificial flavors or colors. 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. Regularly eating fried chicken can contribute to weight gain and increase your risk of developing type 2 diabetes over time. 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 taste buds 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 are 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 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.