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Most of us know the dangers of ultra-processed foods (UPF). They increase the risk of cardiovascular problems, diabetes, cancer and a host of other unpleasant health problems, in addition to increasing waist size.
But because the definition of UPF is so broad (any food containing ingredients not typically found in home cooking, such as artificial colors, flavors, and preservatives), it can be difficult to know where to start when trying to eliminate them from your diet.
That’s why we asked Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition, what are nine of the most health-damaging ultra-processed foods. That way, you’ll know exactly what to avoid next time you do your weekly shop to make the biggest improvements to your well-being.
Protein yogurts
Many of us think of protein yogurts as a way to help us build muscle faster in the gym, but Kayla points out that many are “packed with unhealthy thickeners, gums, and artificial sweeteners to improve texture and flavor.”
“Sweeteners, in particular, can confuse the body,” Kayla warns, “tricking the brain into thinking it is consuming sugar and causing the release of insulin.” Over time, frequent consumption of these products can contribute to insulin resistance, which is linked to chronic diseases such as diabetes.
Plant-based milk
Plant-based milk alternatives are often advertised as a much healthier option than regular cow’s milk. But, as Kayla points out, many contain processed ingredients, such as refined seed oils and thickeners, in much larger quantities than normal.
“Refined seed oils can be high in omega-6 fatty acids, which can contribute to inflammation and other health problems when consumed in excess,” says Kayla. “Thickeners added to non-dairy milk are often added to improve texture and stability (meaning they stay fresher longer), but they can actually disrupt digestion and lead to gut health issues over time.”
protein bars
Another favorite option for gym bunnies: We often think of protein bars as a healthier alternative to a chocolate snack. In fact, Kayla says, they’re full of several additives that can potentially harm your body.
‘These bars often contain artificial sweeteners, which can lead to cravings for more sugary treats and negatively impact gut health, making it harder for the body to fight off disease. Palm fat is also commonly used in protein bars, which is high in saturated fat, which increases the risk of high cholesterol and eventually heart disease.
Meal replacement shakes
Kayla Daniels, Registered Nutritionist and Founder of Kayla’s Nutrition
If you’re looking to lose weight, meal replacement shakes are an easy way to reduce your calorie intake.
But while they may seem like a convenient option when you’re short on time, the additives and thickeners they contain can wreak havoc on your gut health.
“Ingredients like these compromise the integrity of the intestinal wall,” says Kayla, which can lead to potential digestive problems like colitis.
“In addition, the presence of artificial ingredients can disrupt the delicate balance of microbes in the gut, which plays a crucial role in overall health and immunity.”
granola bars
While granola bars are marketed as a healthy snack, they can be surprisingly unhealthy due to their high sugar content, especially when they include oats.
“Many brands add significant amounts of sugar to enhance flavor and improve texture, making these bars more like candy than a healthy option,” explains Kayla. “Even those that claim to be ‘natural’ or ‘organic’ can contain a strong amount of sugar, which can cause energy spikes followed by crashes, ultimately affecting mood and concentration.”
Mass produced white bread
A mass-produced loaf of white bread has about 15 ingredients, compared to the four natural ingredients (yeast, salt, flour and water) you’ll find in a loaf of sourdough.
“Breads like these are made with refined flours, which have fewer nutrients and fiber than regular flour,” says Kayla.
“They have also added emulsifiers, which disrupt the mucosal barrier along the intestinal wall, feed bad bacteria and can cause inflammation in the microbiome.” This can lead to a variety of chronic inflammatory diseases, from diabetes to ulcerative colitis.
instant noodles
They may be convenient, but instant noodles are incredibly high in sodium, which increases blood pressure and, over time, can contribute to heart disease and stroke.
“Many also use MSG or MSG to enhance flavor,” adds Kayla. ‘This has been shown to have negative effects on the brain and can cause migraines, hyperactivity, nausea and mild brain inflammation.
Sausages
Sausages are a breakfast staple, but they are a UPF that can cause real damage to both the respiratory and digestive systems.
“Sausages contain sodium metabisulfite, which is a preservative linked to asthma-like allergies, difficulty breathing, and lung irritation,” suggests Kayla.
“Processed meats like hot dogs, bacon, and hot dogs also contain nitrates and sodium, which have been linked to colorectal cancer.”
diet colas
Many of us opt for ‘diet’ sodas because they are less caloric and sugary than their full-fat alternatives. But Kayla explains that the chemicals used to give them a sweet taste mean they are probably just as bad as the real thing.
They can be “loaded with artificial sweeteners that can disrupt our gut microbiome,” he says, and recent studies link sodas to bacterial infections, sepsis, and even organ failure.
“Soda also stimulates the release of insulin from the pancreas and, if consumed too frequently, can lead to insulin resistance and type two diabetes.”