Not All Ultra-Processed Foods Are Unhealthy, New Research Suggests
New research challenges the idea that all processed foods should be avoided
For years, ultra-processed foods have been widely criticised for their connection to poor health outcomes. Many health experts have encouraged people to cut back on packaged snacks, sugary drinks, ready meals and other highly processed products. However, new research suggests that the relationship between food processing and health may be more complicated than previously thought.
A recent study has found that not every ultra-processed food should automatically be considered unhealthy. Researchers suggest that the nutritional quality of a food may be more important than the amount of processing it has undergone.
The findings indicate that some processed foods, including fortified breakfast cereals, plant-based dairy alternatives and certain canned products, can still support a balanced and nutritious diet when they contain beneficial ingredients.
Rather than focusing only on whether a food has been processed, experts say people should consider the overall quality of their diet, including the amount of fruit, vegetables, whole grains, legumes, nuts and healthy oils they consume.
What are ultra-processed foods?
Ultra-processed foods, often shortened to UPFs, are products that usually contain ingredients not commonly found in home kitchens. These may include additives, preservatives, flavour enhancers, sweeteners or other components designed to improve taste, texture or shelf life.
Common examples include fizzy drinks, packaged sweets, some fast foods and highly processed snack products.
However, the category also includes foods that can provide nutritional benefits. Some whole grain breads, fortified cereals, plant-based milks and dairy alternatives are considered ultra-processed because of the methods used during production, even though they may contain valuable nutrients.
This has created debate among nutrition scientists because grouping all ultra-processed foods together may ignore important differences between products.
Study examines diet quality and long-term health
The research analysed dietary information from more than 200,000 people involved in three large studies in the United States. Participants’ eating habits were monitored over several decades, covering periods from the 1980s through to the 2020s.
Researchers assessed participants’ diets based on both food processing levels and overall nutritional quality. The participants were divided into different groups depending on their eating patterns, including healthy diets with ultra-processed foods and healthy diets made mostly from minimally processed foods.
The study also examined the relationship between diet patterns and major health outcomes. During the research period, approximately 26,209 participants developed cardiovascular disease, around 21,000 developed type 2 diabetes and more than 55,000 people died.
The results showed that people following healthier diets generally had lower risks of serious health problems, regardless of whether some of their foods were classified as ultra-processed.
Healthy processed foods may offer benefits
One of the key messages from the research is that processing itself is not always harmful.
Some foods undergo processing to improve nutritional value, increase convenience or make important nutrients easier to consume. For example, breakfast cereals fortified with vitamins and minerals may help people meet certain nutritional requirements, particularly when they are made with whole grains and lower amounts of added sugar.
Plant-based milk alternatives can also provide useful nutrients, including calcium and added vitamins, depending on the product. Similarly, canned beans and vegetables can be affordable, convenient sources of fibre and essential nutrients.
Avoiding these foods completely could make it harder for some people to maintain a balanced diet, especially when cost, availability and lifestyle factors are considered.
Why food quality matters more than processing alone
Researchers involved in the study argue that dietary advice should move away from a simple “processed versus unprocessed” approach.
Xiaowen Wang, a postdoctoral research fellow in the Department of Nutrition at Harvard T.H. Chan School of Public Health, explained that although many ultra-processed foods have poor nutritional profiles, processing itself is not automatically damaging.
The research suggests that people should focus on choosing nutrient-rich foods rather than eliminating all processed products.
A healthy eating pattern can include plenty of minimally processed foods such as fresh fruit, vegetables, nuts and whole grains, while also allowing space for certain processed products that provide nutritional value.
For example, someone following a balanced diet may eat fresh fruit alongside fortified whole grain cereal, use canned beans in meals or choose a fortified plant-based drink. These choices can still fit within a healthy lifestyle.
Not all processed foods are equal
While the study highlights potential benefits of some processed foods, it does not suggest that all ultra-processed products are healthy.
Many ultra-processed foods remain linked with poor health outcomes because they often contain high levels of sugar, salt, unhealthy fats and calories while offering limited nutritional value.
Foods such as sugary drinks, heavily processed snacks and frequent fast-food meals should generally be limited.
The difference is that health decisions should be based on the nutritional content and role of a food within a person’s overall diet rather than simply the processing category.
A packet of sugary biscuits and a fortified whole grain cereal may both be classified as processed, but their effects on health are likely to be very different.
Practical tips for making healthier choices
Instead of trying to completely remove all processed foods, nutrition experts recommend focusing on improving overall eating habits.
Some simple approaches include:
• Choose foods rich in fibre, vitamins and minerals.
• Eat more vegetables, fruits, legumes, nuts and whole grains.
• Check food labels for added sugar, salt and saturated fat.
• Include convenient healthy options when they make eating well easier.
• Avoid relying heavily on highly processed foods with little nutritional value.
A balanced diet does not require perfection. It requires a consistent pattern of nutritious choices over time.
The future of nutrition advice
The latest research adds to a growing discussion about how society defines healthy eating. While reducing consumption of unhealthy ultra-processed foods remains an important public health message, experts suggest that a more detailed approach may be needed.
Food processing is not the only factor that determines whether something is good or bad for health. Ingredients, nutrient content, portion size and the wider dietary pattern all play important roles.
The key takeaway is that people should aim for a diet built around high-quality, nutrient-dense foods while understanding that some processed foods can still have a place.
Sources
- Wang X. et al., research presented at Nutrition 2026, the annual meeting of the American Society for Nutrition, July 2026.
- Harvard T.H. Chan School of Public Health, Department of Nutrition research on dietary patterns and chronic disease risk.
- American Society for Nutrition, Nutrition 2026 conference research presentations.
Disclaimer
This article is for general information purposes only and does not constitute medical advice. Dietary needs vary between individuals depending on health conditions, age, lifestyle and personal circumstances. Anyone with specific health concerns or dietary requirements should consult a qualified healthcare professional or registered dietitian before making significant changes to their diet.