{"id":339666,"date":"2025-08-12T23:20:23","date_gmt":"2025-08-12T23:20:23","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/339666\/"},"modified":"2025-08-12T23:20:23","modified_gmt":"2025-08-12T23:20:23","slug":"not-all-ultra-processed-foods-are-bad-experts-say-heres-why","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/339666\/","title":{"rendered":"Not All Ultra-Processed Foods Are &#8216;Bad,&#8217; Experts Say. Here&#8217;s Why"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/08\/Cupcake_Red_Icing-1296x728-Header.jpg\" alt=\"Cupcake with red icing\" class=\"css-1jytyml\"\/><a class=\"icon-hl-pinterest css-1dn5h5\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth-news%2Fhealthy-versus-unhealthy-ultra-processed-foods&amp;media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2025%2F08%2FCupcake_Red_Icing-1296x728-Header.jpg&amp;description=Not%20All%20Ultra-Processed%20Foods%20Are%20&#039;Bad%2C&#039;%20Experts%20Say.%20Here&#039;s%20Why\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/08\/Cupcake_Red_Icing-1296x728-Header.jpg\">Share on Pinterest<\/a>Healthier ultra-processed foods tend to have more nutrients, while less healthy options are loaded with sugar, unhealthy fats, and salt. Catherine Falls Commercial\/Getty Images<\/p>\n<ul>\n<li><strong>The American Heart Association (AHA) suggests that not all ultra-processed foods (UPFs) are bad for you. <\/strong><\/li>\n<li><strong>Certain processing methods help keep foods safe, nutritious, and affordable without sacrificing quality. <\/strong><\/li>\n<li><strong>Healthier UPFs tend to have more nutrients, while less healthy options are loaded with sugar, unhealthy fats, and salt. <\/strong><\/li>\n<li><strong>Choosing UPFs with better ingredients and nutrient profiles can support convenience without harming long-term health<\/strong>.<\/li>\n<\/ul>\n<p>Ultra-processed foods (UPFs) have developed an unhealthy reputation, but not all UPFs are created equally. <\/p>\n<p>A new scientific advisory from the American Heart Association (AHA) has challenged the idea that all ultra-processed foods are unhealthy. <\/p>\n<p>While many ultra-processed foods have been linked to adverse health outcomes, the advisory, published on August 8 in <a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIR.0000000000001365\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Circulation<\/a>, offered a more nuanced perspective. For instance, AHA scientists argue that some UPFs appear to have better nutritional profiles and can fit into an overall healthy diet.<\/p>\n<p>Yet as a <a href=\"https:\/\/www.eurekalert.org\/news-releases\/1094052\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">press release<\/a> about the advisory notes, \u201ccertain types of industrial food processing are beneficial for preservation and safety, and\/or lowering cost, such as techniques that extend shelf life, control microbial growth, mitigate chemical toxicants, preserve functional, nutritional and sensory (taste) qualities, and reduce food loss and waste.\u201d<\/p>\n<p>While there\u2019s plenty of <a href=\"https:\/\/www.bmj.com\/content\/384\/bmj-2023-077310\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">evidence<\/a> indicating that junk foods are harmful to health, the new AHA report suggests there may be a few <a href=\"https:\/\/www.healthline.com\/nutrition\/junk-food-vs-healthy-food\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">processed foods<\/a> you can include in your diet in moderation.<\/p>\n<p>\u201cHealthier UPFs are those that, despite undergoing industrial processing, still offer nutritional benefits, such as fiber, protein, vitamins, and minerals, and have limited amounts of added sugars, <a href=\"https:\/\/www.healthline.com\/health\/heart-disease\/good-fats-vs-bad-fats\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">unhealthy fats<\/a>, and sodium,\u201d said<a href=\"https:\/\/nicsnutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"> Nichola Ludlam-Raine<\/a>, a registered dietitian and author of \u201c<a href=\"https:\/\/www.goodreads.com\/book\/show\/206092377-how-not-to-eat-ultra-processed\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">How Not To Eat Ultra-Processed<\/a>.\u201d <\/p>\n<p>Some examples of healthier ultra-processed foods include: <\/p>\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/health\/video\/9-benefits-of-whole-grains\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">whole grain<\/a> breads<\/li>\n<li>high-fiber breakfast cereals<\/li>\n<li>certain <a href=\"https:\/\/www.healthline.com\/healthy\/full-fat-dairy-better-for-you-than-skim\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">dairy<\/a> products<\/li>\n<li>fortified plant-based milks<\/li>\n<\/ul>\n<p>\u201cIn contrast, \u2018less healthy\u2019 UPFs are typically low in nutritional value and high in added saturated fat, sugars, and salt, or multiple <a href=\"https:\/\/www.healthline.com\/nutrition\/common-food-additives\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">additives<\/a> (which can encourage the passive overconsumption of calories),\u201d Ludlam-Raine said.<\/p>\n<p>\u201cThe key difference often lies in the ingredients and nutrient profile, not just the processing,\u201d she added. <\/p>\n<p><a href=\"https:\/\/simplywellnessllc.com\/about\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">Samantha Peterson<\/a>, MS, RDN, functional medicine dietitian and founder of Simply Wellness, agreed. She said some of the worst UPFs include: <\/p>\n<ul>\n<li>sugar-sweetened beverages<\/li>\n<li>refined snack foods<\/li>\n<li>instant noodles<\/li>\n<li>processed meats<\/li>\n<\/ul>\n<p>\u201cThese are often high in rapidly absorbed sugars or <a href=\"https:\/\/www.healthline.com\/nutrition\/why-refined-carbs-are-bad\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">refined starches<\/a>, inflammatory fats, sodium, and other additives; a combination that can drive <a href=\"https:\/\/www.healthline.com\/health\/blood-sugar-spike\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">blood sugar spikes<\/a>, gut imbalance, <a href=\"https:\/\/www.healthline.com\/nutrition\/6-foods-that-cause-inflammation\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">chronic inflammation<\/a>, and increased risk for heart disease, diabetes, and certain cancers,\u201d she explained. <\/p>\n<p>While some ultra-processed foods have little to no redeeming qualities, others can provide essential nutrients and offer convenience for busy lifestyles. <\/p>\n<p>Experts recommend paying attention to nutrition content on <a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-read-food-labels\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">food labels<\/a> and reading the list of ingredients carefully.<\/p>\n<p>\u201cWhen choosing UPFs, I recommend looking for items such as bread or cereals with 3 grams or more fiber per serving,\u201d Ludlam-Raine advised. <\/p>\n<p>She added that people should opt for products such as <a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-yogurt\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">yogurt<\/a> with 5\u201310 g of protein and reduced or no added sugar options. <\/p>\n<p>Fortified products are another item to look out for. Ludlam-Raine said that foods fortified with added calcium, vitamin D, B12, <a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/foods-high-in-iron\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">iron<\/a>, and <a href=\"https:\/\/www.healthline.com\/nutrition\/iodine-rich-foods\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">iodine<\/a> can help boost your intake of key nutrients. <\/p>\n<p>If in doubt, \u201ca shorter, more recognisable ingredient list is often (though not always) a good sign,\u201d she said. <\/p>\n<p>Similarly, Peterson said it\u2019s a \u201cgood sign\u201d if the first few ingredients listed on a label include whole foods (i.e., <a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/oats\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">oats<\/a>, beans, milk, <a href=\"https:\/\/www.healthline.com\/nutrition\/salmon-nutrition-and-health-benefits\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">salmon<\/a>, etc.).<\/p>\n<p>Many processed foods offer convenience, affordability, and important nutrients, especially for those with limited time or budget. <\/p>\n<p>For example, canned beans, whole grain breads, and fortified plant milks provide fiber, protein, and vitamins while needing minimal prep.<\/p>\n<p>Peterson said that \u201cprocessing isn\u2019t inherently bad.\u201d She noted that freezing, fortifying, or canning can preserve nutrients and support public health. <\/p>\n<p>Both experts agreed that balance is key. Swapping sugary drinks for <a href=\"https:\/\/www.healthline.com\/nutrition\/carbonated-water-good-or-bad\" class=\"content-link css-1c2ok3c\" target=\"_blank\" rel=\"noopener\">sparkling water<\/a> or white bread for whole grain, while planning simple meals that mix fresh, frozen, and healthier UPFs, can make a real difference.<\/p>\n<p>Ludlam-Raine recommended adopting an <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7238914\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\">80:20 rule<\/a>: 80% whole foods with 20% offering leeway for healthier processed foods. She advised keeping less healthy UPFs as occasional rather than daily choices and encourages using a food diary to identify small but impactful changes.<\/p>\n<p>Choosing healthier ultra-processed foods in moderation can allow you to take advantage of convenience without sacrificing long-term health.<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestHealthier ultra-processed foods tend to have more nutrients, while less healthy options are loaded with sugar,&hellip;\n","protected":false},"author":2,"featured_media":339667,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[121099,105,4434,16,15],"class_list":{"0":"post-339666","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-good-vs-bad-ultra-processed-foods-aha","9":"tag-health","10":"tag-nutrition","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115018362011410188","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/339666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=339666"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/339666\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/339667"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=339666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=339666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=339666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}