| | | More and more research comes out every year about the potential harms of eating too much ultra-processed food. But you've probably noticed that foods aren't labeled as "ultra-processed." So how can you know which ones to avoid? | | Anna Blahnik is a registered dietitian at Healthline's sister brand, Wellos. She's passionate about helping others feel supported and empowered on their journey toward better health. Today, she's here with some helpful pointers for how to avoid these potentially harmful foods. | | | | | | | Enjoy!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
November 4, 2025 • 3 min read | | | |  | | | | Q: | How do I know if a food is "ultraprocessed"? | | | A: | When we think of ultra-processed foods, we often think of packaged foods. But it's important to note that not all packaged foods are created equal.
Most of the food we consume is processed in some way, but not all processed food is considered ultra-processed. Processes like cutting, drying, crushing, canning, refrigerating, freezing, pasteurizing, and roasting alter foods from their original state while still retaining most, if not all, of their original nutritional value.
The most important thing we can do is look at the nutrition label. Typically, ultra-processed foods will contain higher amounts of sodium, added sugars, and saturated fats, all of which we want to limit. When looking at the nutrition label, aim to purchase foods with 5% Daily Value (DV) or less of these components.
We also want to look at the ingredients list. Ultra-processed ingredients often include sweeteners like high fructose corn syrup, hydrogenated oils, nitrates, and emulsifiers. These ingredients extend the shelf life and provide consistency to the flavor of food, therefore making consumers more likely to buy it.
Ultra-processed foods tend to be low cost, convenient, and ready-to-eat. They are also usually low in dietary fiber, protein, vitamins, and minerals. Popular foods that are ultra-processed include store-bought cookies and other baked goods, sodas, chips, candies, sugary breakfast cereals, hot dogs, sausages, and instant noodles.
Research suggests that overconsumption of ultra-processed foods can increase the risk for chronic diseases such as diabetes, heart disease, and obesity. This doesn't mean we need to be fearful of these foods or avoid them altogether, just be mindful to consume them in moderation, aiming to choose whole foods most of the time.
If you consume a lot of ultra-processed foods, try to start with a few healthier swaps and add more over time. It doesn't need to be all or nothing — just focus on including more whole foods like fruits, vegetables, whole grains, beans, nuts, seeds, and lean proteins. Cooking at home is a great place to start! | | | | | Anna Blahnik, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | What we're digesting | | 🧑🦯 6 common causes of blindness. While vision loss is typically age-related, other factors can also contribute to its development. | | 🫀 Take this one small step to protect your heart health. It only requires 10 minutes a day! | | 🤔 Can you get pregnant in perimenopause? You bet. Here's what you need to know. | | 🏋️ A guide to body planes and their movements. Understanding how your body works can help with developing well-balanced strength. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | home-cooked meals.️ | | | | |
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