The Ultimate List of Ultra-Processed Foods You’re Eating

Ultra-processed foods can be found everywhere, disguising themselves in forms we might not even recognise. From snack foods to “healthy” foods, ultra-processed food products include many ingredients that you would generally not be able to pronounce, and will often include preservatives or additives. But what are ultra-processed foods? And why should it matter? In this blog, we will explain ultra-processed food, uncover some of the unexpected ones you might be eating, and provide some resources for figuring out how to avoid them. And so, let’s continue with the ultimate guide to ultra-processed food and your plate!

Ultra-Processed Foods Defined

Before diving into the list, let’s define ultra-processed foods. According to the NOVA food classification system, ultra-processed foods are industrially formulated and typically contain multiple ingredients, including added artificial flavours, colours, emulsifying agents, and preservatives. Ultra-processed foods are typically convenient, hyper-palatable, and have a long shelf life. In other words, ultra-processed foods are highly processed and altered states of food.

Ultra-processed foods are different from whole foods (fresh fruits, vegetables, or grains) or minimally processed foods (like frozen veggies or canned beans) because ultra-processed foods have gone through heavy processing and, in most cases, loss of nutrition. Ultra-processed foods tend to be high in sugar, unhealthy fats, and sodium, while low in fibre and essential nutrients. And unfortunately, ultra-processed foods are engineered to make the consumer want more.

Why Ultra-Processed Foods Matter

You are probably asking yourself, “What is the big deal?” Studies link ultra-processed foods to obesity, heart disease, diabetes, and even mental health disorders, although the relationship is more complicated than that. A study published in The BMJ found that higher consumption of ultra-processed foods was associated with a 62% increased risk of all-cause mortality over time, yikes! Plus, these foods can interfere with hunger cues, causing you to eat more than you need to.

So, let’s get to the good stuff: the ultimate compilation of ultra-processed foods you may be eating without even knowing it. Some of these are going to shock you!

The Ultimate List of Ultra-Processed Foods

1. Breakfast Cereals

All those brightly coloured boxes are what you pour into a bowl or some other container every single day. Most breakfast cereals are ultra-processed and made from refined grains with added sugars and artificial flavours. Have you ever really looked at the ingredients list? Some breakfast cereals are marketed as healthy options, like granola and bran cereals, but even these often have high fructose corn syrup or palm oil at the top of the list, unfortunately. If the ingredient list for your breakfast cereal takes more than a minute or so to read, you’re probably pouring ultra-processed cereal into your bowl.

2. Instant Noodles and Packaged Soups

Instant ramen packets and packaged soups are often used in times of convenience; however, they are true heavyweight ultra-processed items. Soups and ramen are typically filled with large amounts of salt, artificial flavourings, and preservatives like MSG. With most of these instant meals, there is not really a wholesome way to eat them. Even some ‘low-sodium’ options can include high, poor-quality ingredients as their additives.

3. Soft Drinks and Sweetened Beverages

Soft drinks, energy drinks, and even sweet “fruit” juices can be some forms of ultra-processed items. They are loaded with poor quality sugars, high fructose corn syrup, artificial sweeteners, or even chemical flavouring enhancers to make them taste better. Even diet or zero-sugar options often rely on artificial ingredients to mimic taste.

4. Packaged Snacks (Chips, Crackers, and Cookies)

Your favourite bag of potato chips, cheese-flavoured crackers, or chocolate chip cookies are quintessential ultra-processed foods. Packaged snacks can provide trans fats, artificial colourings, and additives to enhance their flavour(s) to make them taste even better! Even “baked” or “organic” versions can fall into this category if they’re heavily processed.

5. Frozen and Ready-to-Eat Meals

Let’s be honest: pizza rolls, frozen dinners, and microwavable meals are all ultra-processed, convenient options, but often are laden with stabilisers, emulsifiers, and sodium to keep the texture and shelf life. You think a frozen meal is “healthy”? Often, that frozen meal has a long list of additives hidden in it.

6. Processed Meats

Hot dogs, sausages, deli meats, and bacon are all ultra-processed foods. Processed meat products are often full of nitrates, sodium, and usually even artificial smoke flavouring. You even have to be careful with the “natural” or “uncured” versions; these have been processed too, so look closely at the labels.

7. Store-Bought Breads and Baked Goods

That nice soft, squishy white bread or those cupcakes/muffins from a bakery? They are both ultra-processed foods. Usually, commercial breads are full of dough conditioners, preservatives, and often sugars, too. Even some “whole grain” breads may be processed more than you think.

8. Flavoured Yogurts

Yogurt sounds healthy, right? Wait until you hear how flavoured yogurt can derail your healthy eating goal. Flavoured yogurts usually contain lots of sugar, thickeners, and artificial sweeteners. Stick to plain unsweetened yogurt and consider adding fresh fruit yourself.

9. Candy and Sweets

Gummy bears, chocolate bars, and other non-branded candy are easy to spot as ultra-processed: they have sugar and usually include artificial colours and flavourings. Even “natural” candy can be ultra-processed if they have been heavily refined.

10. Fast Food and Takeout

Burgers, fries, and even some salads from fast-food chains are often ultra-processed. The buns, sauces, and even the grilled chicken can contain additives to enhance flavour and shelf life. Those “healthy” wraps? Check for processed dressings and tortillas.

11. “Healthy” Snack Bars

Granola bars, protein bars, and energy bars often market themselves as nutritious, but many are ultra-processed. They can contain sugar syrups, artificial sweeteners, and soy protein isolates. Always check the ingredient list for hidden culprits.

12. Instant Coffee and Flavoured Drink Mixes

Those instant coffee packets, or flavoured drink powders, are ultra-processed. They often contain a mix of artificial flavours, sweeteners, and anti-caking additives. Just drink freshly brewed coffee or tea.

How to Recognise Ultra-Processed Foods

Now that you know the bad guys, how do you spot them? Here are some tips to use in identifying ultra-processed foods:

• Use the Ingredient List: If it’s a long list of ingredients and reads like a chemistry textbook (maltodextrin, hydrogenated oil, artificial flavour, etc.) — it’s likely ultra-processed.

• Look for Long Shelf Life: Foods that last months (or years!) on the shelf often rely on preservatives.

• Beware of Health Claims: Terms like “low-fat,” “sugar-free,” or “fortified” can mask ultra-processed ingredients.

• Stick to Whole Foods: Choose foods as close to their natural state as possible—think fresh produce, whole grains, and unprocessed meats.

Why Should You Reduce Ultra-Processed Foods?

Reducing ultra-processed foods can significantly improve your health. You may have fewer empty calories, your blood sugar levels may become more stable, and you will feel more vitalised. Also, food tastes really good when you give it a chance! To start to reduce your ultra-processed food consumption, try swapping out one ultra-processed food for a whole food each week.

Tips for a Less Processed Diet

• You can cook at home: Cooking from scratch means you have control over what you put in your food!

• Shop the Perimeter: Most grocery stores will have whole foods located on the perimeter – produce, meat, dairy.

• Read the label: Try to aim for foods that have five or fewer bold and recognisable ingredients.

• Plan your meals: You can batch cook healthy meals to avoid processed convenience.

• Play with flavour: Use herbs, spices, and fresh ingredients to make whole foods enjoyable.

Final Thoughts

Ultra-processed foods are sneaky, hiding in places you’d least expect. From breakfast cereals to “healthy” snack bars, they dominate our food supply, but you don’t have to fall for their convenience trap. By knowing what to look for and making small changes, you can cut back on these foods and embrace a diet that nourishes your body. So, next time you’re at the store, check those labels, and let’s take a step toward healthier eating together!