Nearly every day, there's a headline in the news about ultra-processed foods, which have been linked to harmful health effects despite lacking a universally accepted definition. These foods are the subject of numerous proposed regulations, but they are not easy for consumers to avoid because they are common and often cheaper and more convenient than healthier alternatives.
Kristina Petersen, associate professor of nutritional sciences at Penn State, is an expert in the how foods, nutrients and dietary patterns can increase or decrease people's risk of heart disease and diabetes.
In this Q&A, she discussed what ultra-processed foods are, how to identify them, what the government and food industry are doing about the issue and how to reduce consumption of these foods.
Q: What are ultra-processed foods?
Petersen: Ultra-processed foods are generally defined as food products that include industrial formulations of dyes, preservatives and additives that are not typically found in home cooking. Examples include candies, cookies, chips, processed meats and other foods that include additives to enhance the flavor, texture and taste of foods.
We should differentiate ultra-processed foods from foods that are processed for safety reasons - like canned vegetables with only salt added - or to enhance shelf life - like pasteurized milk.
Q: Why are people concerned about ultra-processed foods?
Petersen: There is evidence that people who eat more ultra-processed foods experience higher risk for a wide range of health risks and problems including obesity, heart disease, type two diabetes and some cancers. Researchers have also conducted clinical trials showing that people who consume a diet high in ultra-processed foods tend to overeat and gain unwanted weight.
Q: Is there a simple way people can understand which foods are ultra-processed?
Petersen: Start by looking at the nutrition label.
Most ultra-processed foods are high in added sugar, saturated fat and sodium. People can find information about the amount of each of these on the nutrition facts label. If products are high in added sugar, saturated fat and or sodium, another product with a lower amount of those nutrients might be a healthier choice.
Some people believe that you can identify ultra-processed foods by looking for long, complex words on the ingredients label. That can be misleading because ingredient panels sometimes list the scientific names for ingredients, which can be long and scary looking even when the ingredient is innocuous. People should look at the nutrition label and not rely only on the ingredient list.
Q: Ultra-processed foods are not new. Why are they in the news now?
Petersen: It is estimated that in the U.S., children consume over 60% of their daily energy intake from ultra-processed foods. In adults, it's just over 50%. So, we have a confluence of factors - the high rates of intake of ultra-processed foods, the high prevalence of diet-related chronic diseases in the U.S., and new research evidence about the potential health effects of these foods - that has resulted in a lot of interest in ultra-processed foods and calls for the food industry and the government to limit or eliminate these products.
Q: What sort of regulations are being proposed or have been put in place?
Petersen: Currently, the federal government is working on a definition for ultra-processed foods because different definitions are being used by different groups, making it harder to pinpoint whether some items are or are not ultra-processed. Additionally, some states are working on regulations - mostly related to limiting ultra-processed foods and additives in school foods and school meals.
In response to and anticipation of these regulations, some food companies are reformulating products to remove additives because their supply chains don't support state-specific food distribution. In other words, the companies want to sell everywhere, so they make sure their products meet the most restrictive state regulations. That's why we're starting to see more products labeled with things like, "no artificial colors."
Q: Will ultra-processed foods factor in the upcoming midterm election?
Petersen: There has been growing public interest in nutrition recently, in part because the federal government is paying more attention to nutrition.
While I don't know of any research evidence that shows whether people vote one way or the other based on their concerns about ultra-processed food, we do have evidence that the cost of food factors into votes. That will probably be something that many people think about when they go to the polls.
Additionally, the cost of food factors into the foods that people buy and eat; we all have limited amounts of money to spend on food.
Q: What advice pertaining to ultra-processed foods would you give to the average person?
Petersen: A healthy diet is typically high in vegetables, fruits, whole grains, legumes and nuts. It limits - though not necessarily eliminates - foods that are high in added sugars, saturated fat and sodium. Most ultra-processed foods - cookies, candies, sugary drinks, pizza and processed meats - are considered "junk foods" and should be consumed infrequently as a treat.
Unfortunately, there are considerable barriers to eating a healthy diet in our society today. Current evidence suggests that about 70% of products in the food market are ultra-processed foods. These foods tend to be cheaper and more convenient, requiring less preparation time and effort.
Reducing the intake of ultra-processed foods takes real effort, but people can make modest, incremental improvements. Fresh fruits and vegetables have a limited shelf life and can be more expensive. So, if you cannot eat something fresh, choosing a canned or frozen product - even if it contains additives - is a better option than not having fruit or vegetables at all.
A diet that is a little healthier is still healthier, and small changes are easier to maintain than huge ones. People should start by taking one step to reduce consumption of ultra-processed foods and replace them with something healthier.
