Research shows that ultra-processed foods are bad for health, but which ones are worse than others? If you're planning to cut back on ultra-processed foods this year, experts say these are the ones to prioritize

Limiting Ultra-Processed Foods This Year? Experts Recommend Starting With These 3

• Ultra-processed foods have been linked with a variety of health concerns, including a heightened risk of heart disease and type 2 diabetes.
• The category is wide ranging, however, and encompasses everything from salty snacks to deli meats.
• Experts say that some items are worse for health than others, however, and should be prioritized if you're looking to cut back on ultra-processed foods this year.

Ultra-processed foods have been getting a lot of buzz lately—and not in a good way. Increasingly, research has linked a diet high in these foods to a variety of health concerns, including a heightened risk of obesity, cardiovascular disease, and type 2 diabetes. 

But ultra-processed foods—which contain large amounts of added ingredients like sugar, fat, and artificial colors or preservatives to enhance palatability and shelf life—encompass a wide range of items, from hotdogs to salty snacks to whole wheat bread. And not all of them are equally detrimental to health. 

Many ultra-processed foods actually contain valuable nutrients, Valerie Sullivan, PhD, MHS, RDN, assistant scientist at the Johns Hopkins Bloomberg School of Public Health, told Health. “Hence, there is hesitation to make sweeping recommendations against consuming all ultra-processed foods,” she said.

Still, there’s consistent evidence that certain ultra-processed foods contribute to poor health. And a September 2024 study, which included more than 200,000 adults in the United States, actually sussed out the potential worst offenders for cardiovascular health (more on these soon).

So if you’ve vowed to cut back on ultra-processed foods this year but are confused about where to begin, experts say these common food groups are good ones to prioritize.

How to Tell If Your Favorite Snack Is an Ultra-Processed Food

Processed Meats

“I’d definitely start with processed meat, which has been consistently linked to major causes of death,” Mingyang Song, ScD, an associate professor of clinical epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, told Health. 

Despite their protein (and, in some cases, iron) content, these meats have serious nutritional drawbacks like high sodium and saturated fat, said Bonnie Liebman, MS, Director of Nutrition for the Center for Science in the Public Interest. The September study mentioned above revealed that these meats were some of the foods most consistently associated with cardiovascular problems. 

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

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

Another easy tweak: Use just a small amount of processed meats to add flavor rather than making them the star of a meal. For example, use bacon crumbles to top a salad or baked potato rather than piling whole slices into a sandwich. 

Study: Processed Meat and Refined Carbs May Be Contributing to Increase in Type 2 Diabetes

Sugar-Sweetened Beverages

Experts have long encouraged dialing back on sugar-sweetened beverages. Drinks like soda, sweet teas, energy drinks, and fruit cocktails are linked to health issues like weight gain, obesity, diabetes, heart disease, and other metabolic disorders, Song pointed out.

Their potential harms don’t stop there. Liebman noted their sometimes-overlooked contribution to tooth decay. The September study also cited these beverages as some of the worst items for cardiovascular health.

If you’re ready to rethink your drink, you might gravitate toward diet beverages—but Sullivan urges caution. “While diet beverages seem like an attractive alternative, as they replace sugar with non-caloric sweeteners, they are associated with health concerns of their own.” 

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

The 10 Best Types of Tea for Your Health

Commercially Fried Foods

Commercially fried foods, with their added fats and salt (and sometimes, artificial flavors and preservatives), won’t do your body any favors, Sullivan said.  

While frying may flavor foods, it comes with some unsavory elements. “The process of deep frying creates potentially carcinogenic substances,” Sullivan said. She advises avoiding fried options like french fries, packaged chips, donuts, and meat or fish nuggets. 

You won’t be missing much quality nutrition if you do. “Fried foods are calorie-dense and nutrient-poor, meaning they bring a lot of calories to the diet without supplying many healthful nutrients,” she said. 

If you’re still craving rich flavor in your meals, consider versions that swap baking for frying. Sullivan suggests making roasted potatoes instead of french fries or choosing oven-baked chips instead of fried ones.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more

This story originally appeared on: Health News - Author:Sarah Garone