Ultra-processed foods are industrially formulated products made mostly from refined substances, additives, and preservatives, with little or no whole food content. These foods usually contain long lists of ingredients that are probably more familiar to food scientists than to the average consumer. Because they’re designed to taste good and require no preparation, they often replace whole foods and have become a significant part of what people eat every day. In fact, ultra-processed foods now account for nearly two-thirds of the average American adult’s daily energy consumption, and for children, that figure can be as high as seventy percent.

The term “empty calories” is often used to describe ultra-processed foods because they lack essential nutrients like fiber, vitamins, minerals, and protein, all of which are stripped away during processing. Even when these lost nutrients are added back, they are not necessarily absorbed by the body in the same way they would be if they came from the original whole food. Ultra-processed foods also tend to be high in sugar, salt, unhealthy fats, and additives that the body isn’t designed to process in large amounts. This can put stress on the gut and other organs and contribute to low-grade inflammation. Because these foods are so calorie-dense, it’s very easy to overconsume them (that is, eat more calories than your body requires) without feeling full.

Several studies have linked a diet high in ultra-processed foods to serious health problems such as obesity, type 2 diabetes, high blood pressure, heart disease, depression, cognitive decline, inflammatory bowel disease, some cancers, and more. Research also shows that ultra-processed foods can lead to worse outcomes for people who already have heart disease or cancer and may even increase the risk of dying earlier from any cause. Writing in the February 2022 issue of the American Journal of Clinical Nutrition, researcher Dr. Gary Fraser noted, “If you’re interested in living longer or to your maximal potential, you’d be wise to avoid a diet filled with ultra-processed foods and replace them with less processed or unprocessed foods…It’s as simple as that.”

Unfortunately, the convenience of ultra-processed foods has helped them take up more and more space in the typical diet. But there’s good news too. You don’t need to go cold turkey, and small changes can make a big difference. Swapping a sugary snack for an apple or a soda for water or unsweetened tea is an easy first step. Even learning to plan meals and prepare simple, wholesome foods can help. In fact, two December 2024 studies found that people who took weekly classes on meal planning and healthy eating significantly cut their consumption of ultra-processed foods, lost weight, and reported feeling better overall.