We often associate ultra-processed foods with the obvious choices—chips, cookies, and sugary drinks—but the truth is, some of the most common foods in our kitchens also fall into this category.
Ultra-processed foods contain little to no whole-food ingredients and are loaded with additives like sweeteners, flavorings, and emulsifiers to extend shelf life and enhance taste. Shockingly, many products marketed as "healthy" are just as processed as their junk food counterparts.
Related: Nutritionists Approve of These 10 Healthy Processed Foods
These foods may seem harmless, but studies have linked them to numerous health risks, including heart disease, cancer, and type 2 diabetes. Let's look closer at 12 everyday foods that are more ultra-processed than you might realize.
1. Bread
Most pre-sliced breads in supermarkets, including whole grain or multiseed varieties, contain more than flour, yeast, and water. They often have modified starches, emulsifiers, and vegetable gums that help extend shelf life, improve texture, and keep the bread soft for longer.
Even "healthy" options like multiseed or sourdough loaves can be loaded with additives to make them seem fresher or more wholesome than they are. While homemade or artisan breads tend to have simpler ingredient lists, many mass-produced loaves rely heavily on these extras to maintain their appeal.
2. Processed meat
Bacon, sausages, and deli meats like ham and salami are notorious for their ultra-processing. Along with emulsifiers and modified starches, they often contain artificial colors, flavors, and preservatives like nitrates, which help them maintain their appealing color and taste. While convenient, processed meats have been linked to an increased risk of heart disease and certain cancers. Opting for lean, unprocessed cuts of meat or plant-based alternatives can be a healthier choice for those looking to limit processed foods in their diet.
3. Vegan meat
Vegan alternatives like faux burgers, sausages, and bacon might look like a cleaner, greener option, but many are far from whole foods. These plant-based products often rely on emulsifiers, stabilizers, and gums to mimic the texture of real meat.
They may also contain highly processed protein isolates, which are extracted from ingredients like soy, peas, or wheat to create a protein-packed product. While they're marketed as a healthy alternative, they're a far cry from whole food sources of plant-based protein, such as lentils or chickpeas.
4. Plant milks
Plant milks have surged in popularity, but many varieties, especially those that are shelf-stable, contain emulsifiers, stabilizers, and other additives to improve texture and keep ingredients from separating. Common additives include carrageenan and vegetable gums. However, not all plant milks are created equal—some brands, especially refrigerated ones, offer simpler options with just a handful of ingredients, like water, soybeans, and a pinch of salt. It’s worth checking labels to find plant milks with fewer additives if you’re aiming for a less processed alternative.
5. Breakfast cereal
Breakfast cereals may seem like a convenient, healthy way to begin the day, but many of them often contain more than just grains. Additives like maltodextrins, processed fibers, and protein isolates are common, alongside artificial colors and sweeteners. Even cereals marketed as "whole grain" or "fortified" may still be ultra-processed, with many nutrients added back after being stripped away during production. For a less processed option, consider plain oats or minimally processed cereals with short ingredient lists.
6. Muesli bars and protein balls
Despite their "health food" image, many muesli bars and protein balls are ultra-processed. They often include artificial sweeteners, processed fibers, and sugar substitutes like maltitol or erythritol. While they might offer a convenient snack, they are far from a natural source of energy. A homemade version using oats, nuts, and seeds can provide a more wholesome and less processed option.
7. Ready-to-eat meals
Pre-packaged ready meals have become a time-saver for busy days for many of us, but they often come with a host of additives to preserve texture, flavor, and freshness. These meals can contain emulsifiers, thickeners, and preservatives to keep them shelf-stable, and the longer the ingredient list, the more likely it is to be ultra-processed.
While convenient, many of these meals are high in sodium and lack the nutritional punch of fresh, homemade versions. Cooking from scratch or choosing minimally processed frozen meals with simple ingredients can be a healthier option.
8. Yogurts
Yogurt can be a nutritious snack, but flavored yogurts—especially those marketed to kids—often contain added sugars, artificial sweeteners, and thickeners like modified corn starch or gelatin. Even some yogurts labeled as "low-fat" or "high-protein" can be ultra-processed, with ingredients added to improve texture and flavor after fat or sugar has been removed. For a more natural option, stick with plain yogurt and add your own fruits or honey for sweetness.
9. Cooking sauces
Store-bought cooking sauces for pasta or stir-fries often contain a blend of thickeners, flavor enhancers, and color additives that wouldn’t cut your homemade versions. These shortcuts might save time, but they compromise taste and health. Whipping up a simple sauce from scratch—with fresh herbs, tomatoes, and a little olive oil—can elevate your meal while keeping it wholesome.
10. Margarine
Margarine is a classic example of an ultra-processed food. It’s made by chemically altering vegetable oils through hydrogenation or interesterification to create a solid product. To improve texture and extend shelf life, emulsifiers, artificial colors, and flavorings are often added. While margarine is marketed as a healthier alternative to butter, especially in terms of cholesterol, its ultra-processed nature makes it a less wholesome choice. Traditional butter, made from cream and salt, is less processed and may be a better option for those looking to avoid additives.
11. Gluten-free snacks
Don't be fooled by the "gluten-free" label on those yummy-looking snacks – it's not always a guarantee of a healthy product. In fact, many gluten-free foods are highly processed and rely on refined starches, added sugars, and unhealthy fats to enhance their taste and texture. These ingredients can lead to nutrient imbalances and poor digestive health.
If you need to avoid gluten, opt for whole, unprocessed foods that are naturally gluten-free, such as fruits, vegetables, and whole grains like quinoa and brown rice.
12. Baby foods
Many commercially available baby foods, especially cereals, biscuits, and rusks, are ultra-processed. These products often contain emulsifiers, stabilizers, and added sugars. Studies have found that many of the baby foods sold in markets today are ultra-processed, which may expose infants to unhealthy ingredients at a young age. Homemade baby food made from fresh fruits and vegetables can provide more nutrients without the added preservatives or sugars.
