Ultra-Processed Foods: Understanding the Spectrum and Moving Toward Whole Foods

In a world filled with food choices, it can be overwhelming to figure out what’s best for our health and well-being. Ultra-processed foods are everywhere—on store shelves, in vending machines, and even at the center of our daily meals. But what exactly are they? And how do they compare to whole foods?

This isn’t about labeling foods as “good” or “bad.” It’s about understanding the spectrum of food processing, recognizing the benefits of whole, nutrient-dense foods, and making small, intentional shifts toward a more balanced, sustainable, and healthful way of eating.

The Food Processing Spectrum

To understand ultra-processed foods, it helps to view food as existing on a spectrum, from unprocessed or minimally processed foods to heavily processed, ready-to-eat products. Here’s a breakdown:

This continuum reminds us that not all processing is bad. Some processing—like freezing vegetables or fermenting dairy into yogurt—makes food more accessible or nutritious. But as foods become more processed, they often lose key nutrients and gain ingredients that don’t contribute much to overall health.

I want to stress here that most of us will need to rely on some level of processed foods in our day to day lives because we probably don’t have time to grind our own flours, we may not have access to alternatives, there might be budget constraints, or we might simply enjoy eating certain things and don’t want to give them up. The goal is to increase our awareness of the foods we consume, and their impact on our bodies so we can make informed choices for ourselves.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrially formulated products made using ingredients most of us don’t recognize—let alone keep in our kitchens. They include things like maltodextrin, hydrogenated fats, artificial sweeteners, and colorings. Many ultra-processed foods also masquerade as health food items such as protein powders and bars. These foods are everywhere: convenient, cheap, and, for many of us, delicious. In fact, research from the Johns Hopkins Bloomberg School of Public Health shows that ultra-processed foods now account for more than 50% of the calories consumed in U.S. households. That’s a big chunk of what we’re eating.

Common examples include:

• Protein powders and bars

• Products containing refined sugars including breakfast cereals, sodas, most sauces

• Diet products containing artificial sweeteners and sugar alcohols such as stevia, erythritol, sorbitol, mannitol, etc

• Packaged snacks (like chips and cookies)

• Flours, breads

• Frozen ready-to-eat meals

These foods aren’t inherently “bad,” but they tend to be flavor-rich and nutrient-poor, making it easy to overconsume them and yet not feel satisfied - while missing out on the bio-available vitamins, minerals, and fiber - and satiety - one can find eating predominantly whole foods.

What are Whole Foods?

Whole foods—fruits, vegetables, whole grains, dairy, beans and legumes, animal and plant proteins, and natural sugars—are packed with vitamins, fiber, and nutrients that nourish our bodies. They’re the foods humans have thrived on for millennia.

But most of us don’t live on a farm, and need some level of convenience in our day to day lives.

First of all- not all processing is bad—cooking, freezing, and fermenting are all forms of processing that have helped us preserve food and improve flavor for centuries. But ultra-processing is a whole other ballgame. It often involves stripping foods of their natural nutrients, then adding synthetic ingredients to mimic the taste and texture of whole foods.

Thinking about the spectrum where at one end is a fruit plucked straight off the tree and at the other end if a packaged microwave meal - we are all going to be at different points on this spectrum, and that will change all throughout our lives.

So with that said, a realistic goal to have for a whole foods lifestyle is to try and choose foods that have less than 5 ingredients listed on the label. Is that a hard and fast rule? No. Make It a Spectrum, Not a Rulebook

The goal isn’t to eliminate ultra-processed foods entirely or to follow rigid dietary rules. It’s about finding a balance that works for you. Life happens—there will always be days when a frozen pizza or a bowl of cereal fits the bill, and that’s okay. What matters is the bigger picture: shifting toward a diet that prioritizes whole, natural, and minimally processed foods most of the time.

Why Shift Towards Whole Foods?

Choosing more whole and minimally processed foods doesn’t mean eliminating ultra-processed foods entirely—it’s about balance. Whole foods offer distinct benefits that can support your health, the environment, and even your sense of connection to what you eat.

1. Nutrient Density

Whole foods are the most nutritious options as they preserve the fiber, nutrients, enzymes and coenzymes that get stripped away during processing and refining. They provide more vitamins, minerals, antioxidants, healthy fats and protein than processed alternatives. More bang for your buck!

2. Balanced Energy

Whole foods provide complex carbs and a balanced mix of carbs, protein, fat, fiber, vitamins and minerals. This leads to steady energy releases and prevents energy crashes. Your body’s preferred source of energy is real, natural foods.

3. Gut & Hormonal Health

Eating whole foods, especially plants, helps maintain healthy hormone levels which keeps you balanced, supported and thriving from your hormones to your metabolism. Estrogen, testosterone, cortisol and insulin remain in harmony. The gut and brain communicate through the gut-brain axis. Whole foods feed the healthy bacteria in your gut microbiome which then influences your mood, stress levels, brain function, immune system and more. A balanced gut fosters an optimal mind-body connection.

4. Metabolic Health

Some studies have shown that eating whole foods can increase the thermic effect of food (how many calories your body burns after eating them) by 50%. Fiber from whole foods keeps you full, which can reduce overeating or episodes of binge eating. Diets high in whole foods tend to be higher volume, and lower in calories which benefits weight and blood sugar management.

5. Cardiovascular Health & Disease Prevention

Eating lots of whole foods can help you lower the amount of saturated fat, salt and sugar in your diet, which is good for your cholesterol levels, blood pressure. A diet rich in whole foods reduces the risk of heart disease, type 2 diabetes, cancer and other chronic illnesses. Antioxidants, phytochemicals, lycopene and lutein found in whole fruits, vegetables, beans, seeds and grains help fight free radicals and prevent cell damage.

6. Supporting Sustainable Eating

Eating closer to the earth—focusing on seasonal produce, plant-based proteins, and responsibly raised animal products—can have a lower environmental footprint. Whole foods are often less reliant on packaging, additives, and energy-intensive production processes.

7. Improving Our Relationship with Food

Preparing meals with ingredients from the earth fosters mindfulness and creativity in the kitchen. It’s a way to reconnect with the origins of your food, whether that’s slicing a fresh tomato, taking in the aroma of herbs, or appreciating a perfectly cooked salmon filet.

Practical Steps to Shift The Balance

Transitioning toward more whole foods doesn’t have to be an all-or-nothing leap. It’s about small, sustainable changes that align with your lifestyle and preferences. Here are some steps to get started:

1.Start Small: Replace one ultra-processed snack a day with a whole food alternative. For example, swap a granola bar for a handful of nuts and fresh fruit.

2. Read Labels: Look for foods with shorter ingredient lists and recognizable components.

3. Cook More at Home: Preparing meals from scratch can help you reduce reliance on packaged foods. Start with simple recipes that focus on whole ingredients. Then as you get more confident in the kitchen, try to recreate some of your favorite dishes with whole foods - for many people that means creating refined sugar free cakes, desserts and cookies (pssst I’ll be sharing some of my fave recipes soon).

4. Focus on Variety: Aim to include all food groups—vegetables, fruits, whole grains, animal proteins, legumes, and healthy fats—for a well-rounded diet. If you’re looking to improve your gut health aim to include as many plant varieties - including herbs and spices - at each meal.

5. Plan Ahead: Prepping meals or snacks in advance can make it easier to choose whole foods during busy days.

Key Takeaway

Ultra-processed foods are a reality of our modern food system. They’re convenient, accessible, and often deeply embedded in our routines. But by understanding what they are and where they fall on the spectrum of food processing, we can make informed choices about what we eat.

By shifting toward a whole-foods, plant-forward diet that includes all food groups, we can support our health, reconnect with the origins of our food, and even make more sustainable choices for the planet. It’s not about perfection—it’s about progress, one meal at a time.

As The Washington Post notes, food exists on a spectrum. Small shifts toward whole foods—rather than aiming for perfection—can have profound effects on your long-term health and well-being.