We all know chips, sodas, and candy bars are ultra-processed, but what about foods that seem healthy? Ultra-processed foods often sneak into our diets disguised as everyday essentials or healthier alternatives. If you’re trying to cut back on them, you might want to double-check your pantry. Here are 15 surprisingly ultra-processed foods that might catch you off guard.
15. Plant-based Milks
From the sound of it, you’ll assume that Plant-Based Milk is the perfect alternative to regular milk. However, Dr. Sarah Berry told Women’s Fitness that they’re only heavily marketed as a healthy alternative to cow’s milk, but in reality, they’re ultra-processed. Any goodness that they can get from plants is stripped away to add in extra ingredients to make them “palatable.” Dr. Berry advised consumers to look for organic brands with fewer than five ingredients.
14. Protein Bars
Another popular snack that’s disguised as healthy is Protein Bars. These supposedly meal replacement bars contain additives like artificial flavoring and thickeners that can strip off the nutrients that you can get from them. They also undergo processes like heating and hydrogenation that can lead to the creation of harmful compounds, which can mix with food.
13. Vegan Meat
People have different reasons why they decide to live a meatless lifestyle. But if they miss eating them, there are Vegan Meat alternatives that they can purchase. However, it’s a known fact that Vegan Meat is created to mimic the appearance and flavor of real meat. This involves the use of plant proteins, like microprotein, which need to be processed to achieve consistency. To improve the flavor, enhancers like MSG are used, which are also classified as ultra-processed.
12. Packaged Soups
In the soup category, ultra-processed ones are those we find in groceries like Canned Soups or Instant Soups. Since they’re meant for a longer shelf life, expect that they’re ultra-processed. The nutrients that we’re supposed to get from its veggie component are stripped off, which results in high sodium content and unhealthy fats packaged as a flavorful “homemade” soup.
11. Veggie Chips
If you‘re on a healthy lifestyle or diet watch, then the solution to your chip cravings is getting Veggie Chips. While they’re heavily marketed as a healthy alternative to potato chips, they still undergo processing of cooking, and packaging that can strip off nutrients. Also, they’re removed from their whole food form by the added oil, salt, or other flavor enhancers that create their taste and longer shelf life.
10. Frozen Diet Meals
They say that frozen meals are unhealthy, so you pick up one of these Frozen Diet Meals instead. We hate to break it to you, but they’re still ultra-processed for different reasons. Like a normal frozen meal, they still contain added sugar, fat, and salt. Overall, they contain more calories than whole foods! Not to mention, these added ingredients might possibly cause inflammation when consumed daily.
9. Bottled Salad Dressings
Store-bought salad dressings in bottles are the ultimate go-to seasoning for your salad dinner. However, these dressings are often emulsified and pasteurized for their shelf stability. They also contain additives like artificial colors and even high sugar content, just to make veggies an “enjoyable” meal.
8. Fruit Snacks and Chewy Vitamins
Targeted towards children, Fruit Snacks and Chewy Vitamins are a better alternative for store-bought candies and chocolates. Note that these products undergo the process of extrusion and molding, which makes them lose the vitamins and health benefits that children are supposed to get from them. These snacks boast that they’re “made from real fruit” when in fact, they contain syrup and gelling agents that make them ultra-processed.
7. Breakfast Cereals
We take “breakfast is the most important meal of the day” to heart, which is why we grab Breakfast Cereals from our pantry. They’re enough to keep us energized throughout the day, however, they also fall under the ultra-processed category. They have a long list of ingredients just to add vitamins and fiber to increase their nutritional value rather than relying on whole-food ingredients.
6. Instant Oatmeals
Instant Oatmeal packets that you can easily buy in groceries are ultra-processed on their own. Why? It involves steaming at high temperatures and rolling to be thinner. They also come with added sugar and artificial flavoring (especially flavored ones), which mixes with the oats. These added preservatives extend their shelf life.
5. Packaged Sauces
Pre-made pasta and stir-fry sauces that you can find in groceries may be convenient in the kitchen. However, these sauces contain thickeners, flavor enhancers, and artificial colors. It’s better to create your own sauce at home with just fresh vegetables and herbs, especially if you’re making an effort for a healthy lifestyle.
4. Flavored Yogurts
That strawberry swirl yogurt might look wholesome, but it doesn’t mean that it’s ultra-processed-free. Well, a lot of frozen yogurts use artificial sweeteners and flavoring, which are additives. They’re also pasteurized by heating the milk, which is also a form of food processing. If you want a yogurt with flavor, then a plain yogurt with real fruits would do.
3. Bread
A sourdough made with just four ingredients is worlds apart from ultra-processed loaves. Why? These loaves that you can easily buy in groceries contain high-fructose corn syrup, preservatives, and a list of additives. Even breads labeled “whole wheat” can possibly be loaded with sweeteners, emulsifiers, and dough conditioners. Make sure to read the ingredients first.
2. Protein Powders
While Protein Powders are a source of protein, some fall squarely into the ultra-processed category. That’s because the protein is typically extracted from whole foods like soy, whey, or peas, then refined and stripped of natural nutrients. To enhance taste and shelf life, manufacturers often add artificial sweeteners, flavorings, emulsifiers, and other additives. It’s this combination of heavy processing and chemical ingredients that makes them ultra-processed.
1. Margarine
Margarine and non-dairy spreads are classified as ultra-processed due to how they’re made and what goes into them. Unlike butter, which is typically just cream and a pinch of salt, margarine is created by hydrogenating vegetable oils. It is a process that alters their chemical structure. To improve texture, flavor, and appearance, manufacturers also add emulsifiers, artificial coloring, and preservatives.