Americans keep eating these top 6 worst foods — and their effects are showing up in our offices
Key Takeaways
Industry Insiders
“The consumption of ultra-processed foods (UPFs) has increased over the years in most populations, and the consumption of minimally processed foods and whole foods has decreased.” - Amway Holiday Durham PhD, MS
“Some ultra-processed foods are considered more harmful due to their composition and the way they affect health." - Amway Holiday Durham PhD, MS
Ultra-processed foods are a staple of many diets.[] These readily available items have a long list of ingredients and are filled with fats, sugars, and sodium; they’re also linked with numerous health risks, including weight gain, hypertension, and cancer.[]
Amway Holiday Durham PhD, MS, a registered dietician and clinical investigator at Amway, says that the consumption of ultra-processed foods is on the rise.
“The consumption of ultra-processed foods (UPFs) has increased over the years in most populations, and the consumption of minimally processed foods and whole foods has decreased,” Dr. Durham says. “This trend is particularly evident in developed countries like the United States, where studies show a rise in UPF intake over the past few decades.”[]
Ultra-processed foods are typically convenient and affordable. These factors can make them a popular choice for busy Americans. Ultra-processed foods are also marketed across media types, keeping them on consumers’ minds.
“Ultra-processed foods are heavily marketed, with aggressive advertising campaigns targeting children and adults,” Dr. Durham says. She goes on to explain that taste is another motivating factor for many people when they reach for ultra-processed foods. “UPFs are designed to be hyper-palatable, often containing high levels of added sugars, fats, and salt, which can trigger the brain’s reward system, making people crave them more.”
Popular ultra-processed foods
From candy bars to frozen dinners,a range of ultra-processed foods cover every meal of the day. Even options that may seem healthy, like cereals and fruits, can sometimes be ultra-processed.[] Beverages such as sodas and sweetened drinks also fall under the ultra-processed foods umbrella.
Dr. Durham tells us that “sugary drinks, packaged snacks, processed meats, breakfast cereals, frozen meals, and packed baked goods” are the most common ultra-processed foods in the American diet.
The most dangerous ultra-processed foods
All ultra-processed foods are associated with negative health effects, but some ultra-processed foods are known to carry an increased risk.
“Some ultra-processed foods are considered more harmful due to their composition and the way they affect health,” Dr. Durham says. “The combination of excessive salt, sugar, unhealthy fats, and limited fiber makes these ultra-processed foods particularly harmful to the body when consumed in large quantities over time.”
Limiting or avoiding these foods is an important wellness step.
Frozen and premade meals
Items such as premade sandwiches, frozen pizzas, and other freezer meals are convenient but often low in nutrition.
“These are often high in sodium, unhealthy fats, and preservatives,” Dr. Durham says. “This increases the risk of hypertension and cardiovascular diseases when consumed regularly.”
Packaged snacks
Chips, crackers, pretzels, and other snacks are easy and tasty options. These snacks are often eaten for a midday boost or in the evening while relaxing at home. Not all packaged snacks are ultra-processed, so it’s important to check labels when browsing the snack aisle.
“Potato chips, pretzels, and crackers are often loaded with unhealthy fats, salt, and artificial additives,” Dr. Durham says. “If purchasing packaged foods, check the ingredient list. Aim for products with fewer ingredients and those that are closer to their whole food forms. Avoid items with excessive sugar, little to no fiber, and unhealthy fats.”
Packaged baked goods
Packaged breads, buns, cakes, cookies, and other baked goods are commonly ultra-processed. These products contain preservatives to keep them fresh and can contain more sugar than their fresh-baked counterparts.
“Packaged cakes, cookies, and pastries [are] made with refined flour, added sugars, and unhealthy fats,” Dr. Durham says.
Some cereals
Many breakfast cereals are made with added sugars, additives, food coloring, and ultra-processed grains.[][] This type of processing reduces the nutritional content of grains. Even some cereals that claim to be healthy can be ultra-processed. As with packed snacks, it’s important to read the ingredients when shopping for cereals.
Processed meats
Processed meats include hot dogs, bacon, jerky, and lunch meats. These meats have added preservatives and are linked to an increased risk of developing cancer.[] They are also high in saturated fat.
Sugary beverages
Soda, fruit beverages, sports drinks, and energy drinks are a part of many people’s everyday diet. However, these ultra-processed drinks are made with added sugars and artificial colors and flavors.
“Sugary beverages are one of the most harmful types of UPFs,” Dr. Durham says. “They are high in added sugars, which can cause spikes in blood glucose and contribute to insulin resistance, obesity, and metabolic syndrome.”
Ultra-processed foods are a major part of many people’s diets. For physicians and other people with fast-paced careers, these easy, convenient, and enjoyable favorites can often feel like the best options. Fortunately, making small, gradual changes can help reduce dependence on these unhealthy foods. In addition to reading labels, those looking to cut back on ultra-processed foods can switch out some of their go-tos for healthier options.
“Replace sodas and sugary drinks with water, herbal teas, or sparkling water with a splash of fruit juice,” Dr. Durham recommends. “Make your snacks whole foods. Instead of chips or cookies, choose fresh fruits, vegetables, nuts, or homemade popcorn as healthier snack alternatives. Additionally, swap out refined grains for whole grains like oats, quinoa, brown rice, and whole wheat.”
Dr. Durham also recommends increasing the amount of fiber in your diet and cooking more meals at home. Focusing on fresh vegetables, whole grains, legumes, and lean protein in your home cooking is best.