Unpacking Ultra-Processed Foods

Ultra-processed foods have quietly reshaped what we eat, how we eat, and the amount we eat. These products, constructed from refined ingredients like protein isolates, hydrogenated oils, and cosmetic additives, are designed for maximum shelf life, convenience, and irresistible taste. Behind the ease of pulling a package from the shelf or a frozen meal from the freezer lies a growing body of research linking these foods to profound impacts on our health.

Sugar sits at the center of this story. Unlike the naturally occurring sugars in fruits or dairy, added sugars, including high-fructose corn syrup, dextrose, and maltodextrin, are common in ultra-processed foods and often consumed far beyond recommended levels. The American Heart Association advises a daily limit of 24 grams (6 teaspoons) for most adults. Many packaged snacks, drinks, and meals exceed that in a single serving.

But sugar isn’t the only concern. Ultra-processed foods (UPFs) have been linked to increased risks for obesity, type 2 diabetes, cardiovascular disease, and mental health conditions. Their engineered nature can contribute to chronic inflammation, oxidative stress, and even gut dysbiosis, disrupting the delicate microbial balance that supports immunity and mood regulation.

What makes these foods so appealing? They’re accessible, affordable, and formulated to be hyper-palatable. For many, especially children and lower-income households, they’re not an indulgence but a staple. This isn’t about individual willpower. It reflects our current food environment that is shaped by convenience, marketing, and economic realities, where ultra-processed foods are often more affordable, more widely available, and heavily promoted, especially in communities with limited access to fresh, whole foods.

And yet, not all processing is problematic. It’s essential to distinguish between processing, like freezing or pasteurization, which improves safety and shelf life, and formulation, which involves multiple industrial ingredients and additives to alter taste and texture. Some ultra-processed foods, such as fortified cereals or enriched breads, add beneficial nutrients. Others, like sugar-sweetened beverages or processed meats, provide calories with little nutritional value.

Ingredient lists often hide red flags in plain sight: terms like “natural flavors,” “fruit juice concentrate,” or “vitamin blend” may sound wholesome but often indicate a higher degree of formulation. Other clues, like protein isolates, emulsifiers, and stabilizers, point more directly to ultra-processed construction.

These topics were recently explored during the UNC Nutrition Research Institute’s monthly Appetite for Life series, where faculty member Saroja Voruganti, PhD, provided practical insights into the science behind sugar, food processing, and the implications for chronic disease risk. Voruganti emphasized that understanding how foods are made and how they function in the body is essential to making more informed, health-supportive choices.

There’s no single villain in our diets, but ultra-processing deserves our attention. As researchers at the NRI continue to explore how food interacts with genes, metabolism, and long-term health, one message stands out: understanding what we eat is the first step to changing it. And with better knowledge comes the power to shape not just our meals, but our health trajectory for years to come.