Some ultra-processed foods can be part of a healthy diet, research finds
Ultra-processed foods have long been linked to obesity and lifestyle diseases. But new research suggests some packaged foods, including whole-grain bread and fortified cereals, may still fit into a healthy and balanced diet.
For years, packaged and ultra-processed foods have been viewed as one of the biggest threats to public health. From sugary soft drinks and instant noodles to chips and processed meats, these foods are often blamed for rising obesity, diabetes, heart disease, and other lifestyle-related illnesses across the world.
As a result, many people have started avoiding packaged foods completely, believing that all processed items are equally harmful. However, new research is now challenging this long-standing belief.
According to recent studies, not all ultra-processed foods affect the body in the same way. While some highly processed foods can increase the risk of serious diseases, others may actually provide nutritional benefits and can be included as part of a balanced diet.
Health experts say consumers should look beyond the label of “processed food” and pay more attention to ingredients, sugar levels, sodium, fibre, protein, and additives before deciding whether a packaged product is healthy or unhealthy.
WHAT ARE ULTRA-PROCESSED FOODS?
The term “ultra-processed foods” comes from the NOVA food classification system. These are foods made using industrial processing methods and often contain preservatives, artificial flavours, additives, emulsifiers, and refined ingredients.
This category includes foods such as:
Sugary drinks
Packaged cookies
Chips
Instant noodles
Processed meats like bacon and hot dogs
However, the same category also includes:
Whole-grain bread
Fortified breakfast cereals
Some plant-based burgers
Certain packaged plant-based foods
Experts say grouping all these foods can be misleading because their nutritional value differs greatly.
SOME PROCESSED FOODS MAY ACTUALLY BE HEALTHIER
Researchers studying ultra-processed foods found that certain products were more strongly linked to health risks than others.
Sugary beverages and processed meats were associated with a higher risk of heart disease, obesity, and type 2 diabetes. These products are often high in unhealthy fats, salt, sugar, and additives.
On the other hand, foods like whole-grain bread and fortified cereals were linked to lower health risks in some studies because they contain fibre, vitamins, and nutrients that support overall health.
This suggests that the level of processing alone does not automatically make food unhealthy.
PLANT-BASED PACKAGED FOODS MAY BE A BETTER OPTION
Research also showed that some plant-based processed foods may be healthier compared to animal-based processed products.
Noah Praamsma, a registered dietitian with the Physicians Committee for Responsible Medicine, said modern nutrition science is encouraging people to make smarter food choices instead of fearing all packaged foods.
Experts say processed meats such as bacon, sausages, and hot dogs should still be limited or avoided, while some packaged plant-based foods can be included in a healthy eating pattern.
WHAT SHOULD CONSUMERS CHECK BEFORE BUYING PACKAGED FOODS?
Doctors and nutrition experts recommend reading food labels carefully before purchasing packaged products.
Consumers should watch out for:
High added sugar
Excess sodium
Artificial additives
Very long ingredient lists
Low fibre content
At the same time, healthier packaged foods may contain:
Whole grains
Fibre
Protein
Essential vitamins and minerals
Experts say packaged foods with better nutritional quality can still be useful for people with busy lifestyles who may not always have access to freshly cooked meals.
BALANCE MATTERS MORE THAN FEAR
The American Heart Association also stated in 2025 that some ultra-processed foods can have a place in a balanced diet. However, experts continue to warn against frequent consumption of heavily processed foods loaded with sugar, unhealthy fats, and additives.
Doctors say healthy eating should focus on the overall quality of the diet rather than simply avoiding every packaged item. A balanced diet rich in fruits, vegetables, pulses, whole grains, nuts, and proteins remains essential for long-term health.
The latest research highlights that nutrition is more complex than simply calling foods “good” or “bad.” Experts believe informed choices and moderation may help people maintain healthier eating habits without completely giving up packaged foods.
For years, packaged and ultra-processed foods have been viewed as one of the biggest threats to public health. From sugary soft drinks and instant noodles to chips and processed meats, these foods are often blamed for rising obesity, diabetes, heart disease, and other lifestyle-related illnesses across the world.
As a result, many people have started avoiding packaged foods completely, believing that all processed items are equally harmful. However, new research is now challenging this long-standing belief.
According to recent studies, not all ultra-processed foods affect the body in the same way. While some highly processed foods can increase the risk of serious diseases, others may actually provide nutritional benefits and can be included as part of a balanced diet.
Health experts say consumers should look beyond the label of “processed food” and pay more attention to ingredients, sugar levels, sodium, fibre, protein, and additives before deciding whether a packaged product is healthy or unhealthy.
WHAT ARE ULTRA-PROCESSED FOODS?
The term “ultra-processed foods” comes from the NOVA food classification system. These are foods made using industrial processing methods and often contain preservatives, artificial flavours, additives, emulsifiers, and refined ingredients.
This category includes foods such as:
Sugary drinks
Packaged cookies
Chips
Instant noodles
Processed meats like bacon and hot dogs
However, the same category also includes:
Whole-grain bread
Fortified breakfast cereals
Some plant-based burgers
Certain packaged plant-based foods
Experts say grouping all these foods can be misleading because their nutritional value differs greatly.
SOME PROCESSED FOODS MAY ACTUALLY BE HEALTHIER
Researchers studying ultra-processed foods found that certain products were more strongly linked to health risks than others.
Sugary beverages and processed meats were associated with a higher risk of heart disease, obesity, and type 2 diabetes. These products are often high in unhealthy fats, salt, sugar, and additives.
On the other hand, foods like whole-grain bread and fortified cereals were linked to lower health risks in some studies because they contain fibre, vitamins, and nutrients that support overall health.
This suggests that the level of processing alone does not automatically make food unhealthy.
PLANT-BASED PACKAGED FOODS MAY BE A BETTER OPTION
Research also showed that some plant-based processed foods may be healthier compared to animal-based processed products.
Noah Praamsma, a registered dietitian with the Physicians Committee for Responsible Medicine, said modern nutrition science is encouraging people to make smarter food choices instead of fearing all packaged foods.
Experts say processed meats such as bacon, sausages, and hot dogs should still be limited or avoided, while some packaged plant-based foods can be included in a healthy eating pattern.
WHAT SHOULD CONSUMERS CHECK BEFORE BUYING PACKAGED FOODS?
Doctors and nutrition experts recommend reading food labels carefully before purchasing packaged products.
Consumers should watch out for:
High added sugar
Excess sodium
Artificial additives
Very long ingredient lists
Low fibre content
At the same time, healthier packaged foods may contain:
Whole grains
Fibre
Protein
Essential vitamins and minerals
Experts say packaged foods with better nutritional quality can still be useful for people with busy lifestyles who may not always have access to freshly cooked meals.
BALANCE MATTERS MORE THAN FEAR
The American Heart Association also stated in 2025 that some ultra-processed foods can have a place in a balanced diet. However, experts continue to warn against frequent consumption of heavily processed foods loaded with sugar, unhealthy fats, and additives.
Doctors say healthy eating should focus on the overall quality of the diet rather than simply avoiding every packaged item. A balanced diet rich in fruits, vegetables, pulses, whole grains, nuts, and proteins remains essential for long-term health.
The latest research highlights that nutrition is more complex than simply calling foods “good” or “bad.” Experts believe informed choices and moderation may help people maintain healthier eating habits without completely giving up packaged foods.
