What I Tell My Patients About Ultra-Processed Foods
- Brandi Almario
- Jul 16
- 3 min read
If you've scrolled through social media lately, you've probably seen headlines warning that ultra-processed foods are harmful—or even something you should eliminate completely.
As a registered dietitian, one of the most common questions I hear is:
"Should I stop eating anything that's considered ultra-processed?"
My answer is usually, no.
Let's Start with What the Research Actually Says
Researchers have found that people who eat diets high in ultra-processed foods tend to have higher rates of obesity, type 2 diabetes, and several other chronic conditions. These findings have been remarkably consistent across large population studies.
One carefully controlled clinical trial also found that participants naturally ate about 500 more calories per day and gained weight while eating an ultra-processed diet compared with a minimally processed diet, even though the meals were designed to provide similar amounts of calories, fat, carbohydrate, sugar, sodium, and fiber.
That's important evidence—but it's not the whole story.
Most of the research shows an association, meaning that people who eat more ultra-processed foods tend to have poorer health outcomes. While the randomized trial strengthens the evidence, scientists are still working to understand exactly why these foods appear to affect appetite and health.
Processing Isn't the Same as Nutrition
One thing that often gets lost in the conversation is that processing and nutrition are not the same thing.
A food can be classified as ultra-processed and still provide valuable nutrition.
For example:
Whole grain bread may be considered ultra-processed but can still be an excellent source of fiber.
Greek yogurt with added fruit or flavoring may be more processed than plain yogurt, yet it still provides high-quality protein and calcium.
Protein shakes can be an important tool for someone recovering from illness, an older adult trying to preserve muscle, or a person taking a GLP-1 medication who struggles to eat enough protein.
Frozen vegetables with sauce or frozen meals can make healthy eating more realistic for busy families.
These foods shouldn't necessarily be grouped with soda, candy, or snack cakes simply because they share the same processing category.
I Focus on Patterns, Not Perfection
When I work with patients, I rarely tell them to avoid a food because it's ultra-processed.
Instead, we focus on questions like:
Are you getting enough protein?
Are you eating enough fiber?
Are fruits and vegetables showing up regularly?
Are you eating meals that keep you full and satisfied?
Are your eating habits realistic enough to maintain long term?
Those questions usually matter much more than whether an ingredient list contains a few unfamiliar words.
Convenience Isn't the Enemy
Life is busy.
If choosing a packaged salad kit means you eat vegetables instead of skipping lunch, that's a win.
If a protein shake helps you meet your nutrition needs after starting a GLP-1 medication, that's a win.
If frozen grilled chicken helps you cook dinner instead of ordering takeout, that's a win.
Nutrition doesn't have to be perfect to be effective.
My Advice
Rather than trying to eliminate every ultra-processed food, aim to build an eating pattern that includes more foods in their natural or minimally processed form while leaving room for convenient options that support your health and fit your lifestyle.
The goal isn't perfection.
It's creating habits you can maintain for years—not just a few weeks.
If you're feeling overwhelmed by conflicting nutrition advice, you're not alone. Together, we can cut through the noise and develop a plan that's based on evidence, tailored to your health needs, and realistic for your everyday life.
References
Hall KD, Ayuketah A, Brychta R, et al. (2019).
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake.
Cell Metabolism, 30(1), 67–77.e3.
Lane MM, Gamage E, Du S, et al. (2024).
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.
The BMJ, 384, e077310.
Monteiro CA, Cannon G, Levy RB, et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
Academy of Nutrition and Dietetics
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