A CLOSER LOOK

The clinical definition of ultra-processed foods typically involves categorizing foods based on the extent of processing they’ve undergone. Ultra-processed foods are those that have undergone multiple processing steps and contain additives such as flavors, colors, emulsifiers and preservatives. They are often energy-dense and nutrient-poor, meaning they provide a lot of calories but few essential nutrients. These foods are usually ready-to-eat or require minimal preparation.

HERE’S A GENERAL SPECTRUM OF PROCESSED FOODS

Minimally processed foods: These are foods that have undergone minimal processing and are close to their natural state. Examples include fresh fruits and vegetables, nuts, seeds, legumes, whole grains, and fresh meats and fish.

Processed foods: These foods have undergone some processing but still retain much of their original nutritional value. Examples include canned vegetables, frozen fruits, roasted nuts and freshly baked bread.

Ultra-processed foods: These are foods that have undergone extensive processing and contain additives such as sugars, oils, fats, salt, artificial flavors, and preservatives. They often contain little to no whole foods and typically are high in calories, unhealthy fats, sugars and sodium. Examples include:

■ Sugary drinks: Soda, energy drinks, fruit drinks with added sugars.

■ Packaged snacks: Potato chips, cheese puffs, candy bars, cookies and other sugary or salty snacks.

■ Ready-to-eat meals: Frozen pizzas, microwave dinners, instant noodles and prepackaged soups.

■ Fast food: Burgers, fries, fried chicken and other fast food items.

■ Processed meats: Hot dogs, sausages, bacon and deli meats.

The distinction between processed and ultra-processed foods is important because while some processing can be necessary for food safety and preservation, excessive processing can have negative effects on health because of the addition of unhealthy ingredients and the removal of nutrients. Ultra-processed foods are associated with an increased risk of obesity, heart disease, diabetes and other health problems.