5 Shocking Secrets Dietitians Don’t Want You to Know About Cutting Ultraprocessed Foods!

In today's fast-paced world, avoiding processed foods can feel nearly impossible. These items are ubiquitous, often affordable, and sometimes even more convenient than their whole food counterparts. Many people find the added sodium, sugar, and other ingredients in these foods quite appealing, yet there’s a growing conversation around the health implications of what we consume.

The term "processed foods" refers to any food that has been altered from its original state. This includes a wide spectrum of options. On one end, we have minimally processed foods like frozen vegetables, ground beef, and precut fruit. These items often retain their nutritional value. In the middle, we find foods enhanced with additives such as sugar, salt, or preservatives—think bread, cheese, and canned fish. On the opposite end of the spectrum lies ultraprocessed foods. These products undergo extensive industrial processing, leaving them with little to no resemblance to whole foods. Examples include sugary cereals, chips, and cookies.

Understanding the Risks of Ultraprocessed Foods

As we consider the impact of our dietary choices, experts are raising alarms about ultraprocessed foods. Natalie Rizzo, a registered dietitian and nutrition editor for TODAY.com, notes, “Ultraprocessed foods tend to be very low in the nutrients your body needs to thrive,” which include essential fiber, protein, healthy fats, vitamins, and minerals.

Instead, ultraprocessed options are typically high in added sugars, sodium, and unhealthy fats. Rizzo emphasizes that frequent consumption of these foods can lead to blood sugar spikes, increased inflammation, higher blood pressure, and a greater risk of chronic diseases. Frances Largeman-Roth, another registered dietitian and author of "Everyday Snack Tray," adds that these foods are often laden with unhealthy additives and preservatives. Research indicates that diets high in ultraprocessed foods are linked to over 30 health conditions, including heart disease, Type 2 diabetes, mental health issues, and certain cancers.

Furthermore, Rizzo points out that ultraprocessed foods are less filling due to their lack of high-quality protein and fiber, making it easier to overeat or feel hungry shortly after consumption.

The Health Benefits of Whole Foods

In contrast, whole foods are naturally rich in beneficial nutrients. “Whole foods offer a full slate of benefits because nothing has been stripped away,” Largeman-Roth explains. Nutrients found in whole foods, such as an apple’s skin and flesh, provide fiber, vitamin C, flavonoids, and prebiotic fibers like pectin. According to Collin Popp, Ph.D., a dietitian and professor at the NYU Grossman School of Medicine, these nutrients work synergistically to enhance overall health, aiding digestion, keeping our hearts healthy, and preventing chronic diseases. Rizzo adds that whole foods tend to be more filling, promoting better appetite control and supporting weight management.

Experts agree that shifting towards a diet based on unprocessed or minimally processed foods can significantly boost the intake of disease-fighting nutrients and fiber.

Practical Tips for Reducing Ultraprocessed Food Intake

While it may be unrealistic to entirely eliminate processed foods from our diets, experts suggest that reducing ultraprocessed food consumption can be beneficial. Largeman-Roth shares that no one can realistically avoid all processed foods, given their prevalence and marketing appeal. "Cutting out all processed foods is probably unrealistic, at least for the average American," she says. However, even reducing one ultraprocessed meal per day can lead to positive outcomes.

Here are five actionable tips from dietitians to help Americans eat less ultraprocessed food:

1. Stock Up on Whole Foods You Love

“We eat what is around us. So if you make unprocessed foods more easy to grab, you’re more likely to reach for them,” Largeman-Roth advises. Keeping a variety of foods like leafy greens, berries, avocados, nuts, and whole grains handy can encourage healthier choices.

2. Chop and Prep Produce Ahead

Popp highlights that many people choose processed foods for their convenience. To counter this, he recommends washing, peeling, and cutting fruits and vegetables right after purchasing them. “Easy veggies,” such as baby carrots and cherry tomatoes, can make healthy eating less daunting.

3. Keep a Fruit Bowl on the Counter

Largeman-Roth suggests having a visually appealing fruit bowl filled with easily accessible fruits. This will serve as a reminder of healthy snacking options and encourage more fruit consumption.

4. Pair Ultraprocessed and Whole Foods

Instead of focusing solely on removing ultraprocessed foods from your diet, Rizzo recommends adding whole foods to meals. For example, adding frozen peas to instant ramen or fruit to waffles can enhance nutrition without entirely eliminating convenience.

5. Swap Refined Carbs for Whole Grains

To reduce refined carbohydrate intake, consider replacing sugary cereals with steel-cut oats or opting for whole grain bread instead of white bread. Integrating brown rice, quinoa, or farro into meals can further promote better health.

While it’s essential to enjoy a variety of foods, experts stress the importance of minimizing ultraprocessed options, particularly sugar-sweetened beverages, which provide little nutritional benefit. Largeman-Roth also advises steering clear of ready-to-eat meat products and packaged snacks.

Remember, the overall pattern of your diet is what matters most. As Debbie Petitpain, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, concludes, “The overall pattern over time matters more than any single food.” By making small, sustainable changes, you can improve your nutrition and overall health.