What "ultra-processed" actually means
Almost everything in a grocery store is processed to some degree. Harvard T.H. Chan School of Public Health's Nutrition Source points out that the USDA counts washing, cutting, freezing, canning and pasteurizing as processing, so even the apples in the produce aisle go through several steps before you buy them.
That's why researchers sort foods by how much and why they're processed. The most widely used system is NOVA, introduced in 2009. It sorts foods into four groups:
- Unprocessed or minimally processed foods. Fresh fruits and vegetables, whole grains, nuts, meats, plain yogurt, dried pasta, milk, tea and coffee. Processing like freezing, grinding or pasteurizing doesn't substantially change their nutrition.
- Processed culinary ingredients. Oils, vinegar, honey and maple syrup: things you cook with rather than eat on their own.
- Processed foods. Foods from the first two groups with added salt, sugar or fat, such as some canned vegetables, some cheeses, freshly made bread and canned fish. They're usually made from at least two or three ingredients.
- Ultra-processed foods. Foods that go further, adding artificial colors and flavors, preservatives, thickeners, emulsifiers and artificial sweeteners to extend shelf life, change texture and make them more appealing. They take several processing steps and many ingredients.
The Nutrition Source notes that NOVA is recognized by the World Health Organization but not, so far, by the FDA or USDA. It also has critics. The same food can land in different groups: plain yogurt is minimally processed, but a fruited, sweetened yogurt could be processed or ultra-processed depending on what's added.
Is there an official U.S. definition?
Not yet. The FDA says it is working with the USDA on a uniform definition. In July 2025 the two agencies issued a formal Request for Information asking the public what criteria a definition should include. The FDA has also partnered with the National Institutes of Health on a nutrition research program that is, among other things, looking at how ultra-processed foods may affect health.
The FDA estimates that about 70% of the U.S. food supply is made up of foods commonly considered ultra-processed, and that children get more than 60% of their calories from them. So for most households, this is less about a few junk foods and more about the default shape of the pantry.
How to spot an ultra-processed food
Since there's no label that says "ultra-processed," you have to read the package. A few signs, based on how NOVA describes the group:
- A long ingredient list with items you wouldn't keep in your kitchen.
- Added colors, flavors or sweeteners, including artificial sweeteners.
- Emulsifiers, thickeners or stabilizers listed to hold texture together.
- Ready to eat or heat with no real preparation, and a long shelf life.
Examples the Nutrition Source names include sugary drinks, cookies, some crackers, chips and breakfast cereals, some frozen dinners and luncheon meats. It adds that not all of them, but some, tend to be low in fiber and nutrients. It also notes that bread and frozen meals are among the most eaten ultra-processed foods in the U.S. Some of those can still offer whole grains, fiber and vitamins. They can also be high in sodium, added sugar and saturated fat.
The Nutrition Facts label and the ingredient list are your two best tools. The Nutrition Source suggests using both when deciding whether a more processed food earns a spot in your cart.
What the research says
The NIH feeding trial
The strongest single study is a 2019 randomized trial at the NIH Clinical Center, published in Cell Metabolism. Twenty adults lived at the center for four weeks. They ate an ultra-processed diet for two weeks and an unprocessed diet for two weeks, in random order. Both diets offered the same calories, sugar, fat, sodium, fiber and macronutrients, and people could eat as much or as little as they wanted.
What happened:
- People ate more on the ultra-processed diet, about 500 calories a day more, mostly from carbohydrate and fat.
- They gained weight. Participants gained about 0.9 kg (roughly 2 pounds) on the ultra-processed diet and lost about the same amount on the unprocessed diet.
- They ate faster. Meal eating rate was higher on the ultra-processed diet.
- They didn't feel different. Appetite surveys showed similar hunger, fullness and satisfaction on both diets.
The researchers were careful about what this shows. It was small and short, and they noted that before their trial no randomized study had shown a causal link between ultra-processed food and obesity. It suggests these foods make it easier to overeat without noticing, but it doesn't explain exactly why.
That's the hard part: the extra calories don't feel like extra. Olive is a health companion that checks in with you every day, looks at what you eat, and helps you build small habits that actually hold. It doesn't diagnose or treat anything, so health questions still belong with your doctor or a dietitian.
The observational studies
Most other evidence comes from large studies that track what people eat and what happens to them over time. The Nutrition Source summarizes several:
- In the Nurses' Health Study and Health Professionals Follow-up Study, eating more ultra-processed foods like processed meats and potato chips was associated with weight gain over four years.
- In a U.S. national survey of 9,317 people, higher ultra-processed intake went along with more refined carbohydrate, added sugar and saturated fat, and less fiber and several vitamins and minerals.
- Reviews of cohort studies found the highest intakes were associated with a higher risk of cardiovascular disease, early death from any cause and depression. A separate review and meta-analysis linked higher intake with a higher risk of type 2 diabetes.
These are associations. People who eat a lot of ultra-processed food may differ in other ways too. The Nutrition Source says research is still sorting out whether the harm comes from processing itself or simply from the poorer nutrition that often comes with these foods. It also cautions that studies define ultra-processed food differently, which makes them hard to compare.
Not all processed food is the problem
Processing isn't automatically bad. The Nutrition Source lists real benefits:
- Frozen, pre-chopped and canned foods save time.
- Fortified foods have prevented deficiencies, such as milk with vitamin D and flour with folic acid.
- Pasteurization and cooking make food safer.
- Fruits and vegetables frozen soon after harvest keep most of their vitamin C.
A bag of frozen broccoli, a can of beans or a tub of plain Greek yogurt is processed, but not in the way that worries researchers. Our Greek yogurt protein ideas are a good place to start if you want an easy minimally processed staple.
Simple ways to eat less ultra-processed food
The Nutrition Source's advice is to add more fresh and minimally processed ingredients rather than try to ban every package. Some ideas drawn from its suggestions:
Breakfast
- Choose bread with whole-grain flour listed first and few additives.
- Pick cereals with less added sugar, such as plain oats or plain shredded wheat, and add fruit, nuts or seeds.
Lunch and dinner
- Cook more meals at home, using fresh ingredients or frozen and canned ones that are low in added sugar, sodium and saturated fat.
- Lean on fresh poultry and fish, dried or low-sodium canned beans, plain whole grains, unseasoned frozen vegetables, herbs and spices.
- Cook in bulk and freeze extras for busy nights.
Snacks
- Try fruit, cut vegetables with hummus, plain or low-sugar yogurt, unsalted nuts, roasted chickpeas or edamame.
Drinks
- Plain water, or water with citrus, mint or ginger, instead of soda.
Shopping in bulk? Our Costco high-protein list sorts the warehouse aisle by aisle. If you rely on a powder for breakfast, our protein coffee guide covers what to check on the label. And for other things that end up in packaged food, see our guide to microplastics in food and water.
This guide is general information, not medical advice. If you have a health condition or are changing your diet a lot, talk with your doctor or a registered dietitian.
Frequently asked questions
What is an ultra-processed food?
It's a food made with several industrial steps and added ingredients like artificial colors and flavors, emulsifiers, thickeners or artificial sweeteners. Sugary drinks, cookies, chips, many cereals and luncheon meats are common examples.
Are all processed foods bad for you?
No. Frozen vegetables, canned beans, plain yogurt and fortified foods are processed but can be part of a healthy diet. The concern is mainly with ultra-processed foods, especially those low in nutrients.
Do ultra-processed foods cause weight gain?
In a 2019 NIH trial, people ate about 500 more calories a day and gained about 2 pounds over two weeks on an ultra-processed diet. Larger studies show associations, not proof of cause.
How can I tell if a food is ultra-processed?
Read the ingredient list. Long lists with additives you wouldn't cook with, such as emulsifiers, thickeners, colors or artificial sweeteners, are a sign.
Does the FDA have a definition of ultra-processed food?
Not yet. The FDA and USDA are working on a uniform definition and asked the public for input in July 2025.
Do I have to cut out ultra-processed food completely?
No. Harvard's Nutrition Source suggests adding more fresh and minimally processed foods over time rather than banning every package.
Make the swaps stick
Changing what's in the pantry is a series of small choices, not one big overhaul. Olive checks in with you every day and helps you build small habits that actually hold.