Ultra-Processed Foods: Health Risks and How to Cut Back

Healthy diets rely on whole, minimally- processed foods like fresh fruits, vegetables, lean proteins and whole grains. These foods are your best bet for supporting your body’s health. Many of the easy options we choose every day are ultra-processed foods--and they can seriously affect our health. 

“Food is not just fuel; it is information for your body,” said Mary Kline, MD, a family medicine provider at Trinity Health Medical Group, Primary Care & Pediatrics – NW Grand Rapids. “Every bite you take sends a message that either supports healing or quietly pushes the body toward disease.” 

What Are Ultra-Processed Foods?

Ultra-processed foods are products that have been heavily altered from their original form. They often contain added sugars, salts, fats, preservatives and artificial ingredients to enhance flavor and extend shelf life. Common examples include: 

• Frozen meals
• Packaged snacks (chips, cookies)
• Sweetened cereals
• Soft drinks
• Processed meats (hot dogs, chicken nuggets) 

These foods are designed to be tasty and convenient, but that convenience comes at a cost.

Why Are They Harmful?

Ultra-processed foods are typically high in calories, sugar, salt and unhealthy fats. Eating them regularly can increase your risk of: 

• Heart disease
• Obesity
• Type 2 diabetes 

“They’re engineered substances designed for shelf life, convenience and addiction — not health,” Dr. Kline said. “In many ways, they parallel cigarettes. For decades, cigarettes were normalized and marketed before we fully acknowledged their role in chronic disease. Ultra-processed foods now sit in a similar space: legal, common and culturally accepted, yet increasingly linked to inflammation, obesity, diabetes, heart disease, cancer and cognitive decline.” 

How to Cut Back

You don’t need to cut out ultra-processed foods entirely. However, eating less of them and choosing whole or minimally- processed foods can make a significant impact. Try these tips:

• Read labels: Avoid products with additives like high-fructose corn syrup, hydrogenated oils and artificial dyes.
• Choose whole foods: Fill your cart with fresh produce, whole grains and lean proteins.
• Cook at home: Making your own meals helps control sugar, salt and fat. 

“This doesn’t require perfection,” Dr. Klein added. “It requires intention. Cooking more at home, choosing foods with simple ingredients and asking, ‘Would my great grandparents recognize this as food?’ are meaningful steps toward long-term health.” 

Explore healthy recipes at Trinity Health

The Big Picture

Your body is resilient. It wants to heal. Every meal is an opportunity to choose medicine over poison, nourishment over noise and long-term health over short-term convenience. 

Ready to Make Healthier Choices?

Talk to a Trinity Health Michigan primary care provider about nutrition and your overall health.

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