The American Heart Association’s latest advisory challenges the blanket idea that every ultra-processed food is harmful. Researchers and dietitians now say some industrially processed items can supply nutrients, improve food safety, and fit into a balanced lifestyle when chosen carefully.
Why experts now view ultra-processed foods with nuance
The AHA published a detailed advisory in Circulation, arguing that processing methods vary widely. Some techniques extend shelf life, control microbes, and preserve nutrients. Others add sugar, unhealthy fats, and excess sodium.
Not all processing is equal: the method and ingredients determine whether a product helps or harms long-term health.
- Processing can reduce waste and lower costs, making food more accessible.
- Certain industrial steps preserve vitamins and reduce contamination risks.
- Excessive additives and refined ingredients can raise cardiometabolic risk.
Which processed foods tend to be healthier — and which are risky
Healthier processed options
- Fortified whole-grain cereals that supply fiber and B vitamins.
- Plant-based milks enriched with calcium and vitamin D.
- Canned or tinned beans and pulses packed in water.
- Whole-grain breads made with minimal added sugar and salt.
- Greek-style or plain yogurts with live cultures and protein.
Products to limit
- Sugar-sweetened beverages and sodas.
- Highly refined snack foods and instant noodles.
- Many processed meats high in sodium and saturated fat.
- Items loaded with added sugars, refined starches, and additives.
Dietitians warn that frequent intake of low-nutrient UPFs can promote inflammation, weight gain, insulin resistance, and raise risks for heart disease and some cancers.
Practical label checks to find better ultra-processed foods
Learning to read labels helps you separate convenient, nutrient-rich choices from empty-calorie options.
- Fiber target: aim for 3 g or more per serving in breads and cereals.
- Protein guide: yogurts with 5–10 g protein help satiety.
- Short ingredient lists: fewer, recognizable items are usually better.
- First ingredients: whole foods like oats, beans, or milk are a positive sign.
- Fortification: look for added iron, B12, calcium, vitamin D, or iodine.
- Watch for: added sugars, trans fats, and high sodium content.
Everyday strategies to use processed foods wisely
Convenience is real. Smart choices allow you to save time without sacrificing nutrition.
- Follow a flexible ratio, such as 80% whole foods and 20% processed options.
- Mix fresh, frozen, and healthier UPFs when planning meals.
- Swap sugary drinks for water or sparkling water.
- Choose whole-grain bread instead of refined white bread.
- Rinse canned beans to lower sodium before using.
- Use a simple food diary to spot repeat poor choices and make small swaps.
Balance matters: freezing, canning, and fortifying can preserve nutrients and increase access to healthy foods.
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Cole is a passionate vegan dessert artist with a knack for turning indulgent classics into plant-based masterpieces. His sweet creations are where flavor meets conscious living.