Ultra-processed foods contain ingredients made through industrial processing methods that strip foods of their natural nutrients and add synthetic substances. These foods are often low in fiber and essential nutrients and high in added sugars, salt, and unhealthy fats, making them a primary concern for public health.

Studies link the consumption of ultra-processed foods with obesity, diabetes, heart disease, and even some cancers. Here are some common additives to watch for and where you’ll find them:

Ingredients to Limit or Avoid:

1. High-Fructose Corn Syrup (HFCS): Often found in pop, sweetened yogurts, breakfast cereals, and condiments like marinades and ketchup, excess HFCS is associated with increased risk of obesity, insulin resistance, and inflammation.
2. Monosodium Glutamate (MSG): Common in packaged snacks, instant noodles, and frozen meals, MSG can cause headaches and other reactions in sensitive individuals.
3. Artificial Colors (e.g., Red 40, Yellow 5): Found in candy, sugary drinks, and some snack foods, these have been linked to hyperactivity in children and other health concerns.
4. Trans Fats (Partially Hydrogenated Oils): Banned in some countries but still present in certain baked goods, margarine, and fried foods. Trans fats increase the risk of heart disease and inflammation.
5. Sodium Nitrite/Nitrate: These preservatives, found in processed meats like bacon, ham, and deli meats, have been associated with an increased risk of certain cancers.
6. Sodium Benzoate: Often added to carbonated drinks, fruit juices, and pickles, it can form benzene, a carcinogen, when combined with ascorbic acid (vitamin C).

What you can do:

1. Read Labels Carefully: Look for these additives and choose products with recognizable ingredients.
2. Choose Whole Foods: Focus on purchasing foods in their natural form, like fruits, vegetables, lean proteins, and whole grains.
3. Cook at Home: Meal prepping lets you control the ingredients, reducing your intake of additives.
4. Shop the Perimeter: Stick to the perimeter aisles where fresh produce, dairy, and meats are typically located, avoiding the center aisles filled with processed options.
5. Limit Sugary Drinks and Packaged Snacks: Choose water or sparkling water over pop, and snack on nuts, seeds, or fruits instead.

Reducing ultra-processed foods helps support your energy, mental clarity, and long-term health.