Cutting back on ultra-processed foods this yr? Experts recommend starting with these 3

Ultra-processed food has change into popular recently – and never in the nice sense of the word. Increasingly, research links a food regimen high in these foods to a wide range of health problems, including an increased risk of obesity, heart problems and kind 2 diabetes.

However, ultra-processed foods – which contain large amounts of added ingredients akin to sugar, fat and artificial colours or preservatives to enhance taste and shelf life – cover a big selection of products, from hot dogs to salty snacks to whole grain breads. And not all of them are equally harmful to health.

Many ultra-processed foods actually contain invaluable nutrients, Valerie Sullivan, Ph.D., MHS, RDNsaid a research assistant on the Johns Hopkins Bloomberg School of Public Health Health. “Therefore, we are hesitant to make radical recommendations regarding the consumption of all ultra-processed foods,” she said.

Still, there may be consistent evidence that some ultra-processed foods contribute to poor health. A September 2024 study of over 200,000 adults within the United States actually ruled out the potential worst culprits of heart problems (more on those soon).

So for those who’ve vowed to chop down on ultra-processed foods this yr but aren’t sure where to begin, experts say these popular food groups are price prioritizing.

“I would definitely start with processed meat, which is consistently associated with leading causes of death.” Mingyang Song, M.D– said associate professor of clinical epidemiology and nutrition at Harvard TH Chan School of Public Health Health.

Despite being high in protein (and, in some cases, iron), these meats have major dietary drawbacks, akin to high sodium and saturated fat content, he says Bonnie Liebman, MSdirector of nutrition on the Center for Science within the Public Interest. The September study mentioned above showed that these meats are among the many foods most frequently associated with cardiovascular problems.

Processed meats akin to bacon, sausage, hot dogs, ham and deli meats are also considered carcinogens by the International Agency for Research on Cancer.

Fortunately, you could have options for less processed animal protein. “Healthier alternatives include roasted or grilled poultry (e.g. chicken or turkey), fish and lean red meat,” Sullivan said. “For example, instead of deli sandwiches, use baked chicken or canned tuna to make chicken or tuna salad sandwiches.”

Another easy modification: use a small amount of processed meat so as to add flavor slightly than making it the star of the meal. For example, use bacon crumbles in a salad or baked potatoes, slightly than arranging whole slices in a sandwich.

Experts have long been encouraging people to offer up sugar-sweetened drinks. Song noted that drinks akin to soda, sweet teas, energy drinks and fruit smoothies may cause health problems akin to weight gain, obesity, diabetes, heart disease and other metabolic disorders.

Their potential harm doesn’t end there. Liebman noted their sometimes neglected impact on tooth decay. A September study also listed these drinks as among the many worst foods for cardiovascular health.

If you are able to rethink your beverage, you might be leaning toward food regimen soda — but Sullivan advises caution. “Although diet drinks seem to be an attractive alternative because they replace sugar with non-caloric sweeteners, they themselves have been associated with health problems.”

Instead, he recommends good, old-fashioned water. If regular H2O doesn’t interest you, try adding fruit or herbs to it, or go for naturally flavored sparkling water. “Unsweetened teas, hot or iced, are another great option,” she said.

Commercially fried foods with added fats and salt (and sometimes artificial flavors and preservatives) provide no profit to the body, Sullivan said.

Although frying can add flavor to food, it does contain some unsavory elements. “The deep-frying process creates potentially carcinogenic substances,” Sullivan said. He advises avoiding fried foods akin to French fries, packaged chips, donuts and meat or fish nuggets.

If you do this, you will not miss out on much dietary value. “Fried foods are high in calories and nutrient-poor, which means they add a lot of calories to your diet without providing many healthy nutrients,” she said.

If you continue to want wealthy flavor in your meals, consider versions that swap baking for frying. Sullivan suggests making baked potatoes as a substitute of french fries, or selecting oven-baked chips as a substitute of fried ones.