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Processed Foods: Why They’re Harmful & Healthy Swaps

Processed foods are everywhere, but they can harm health over time. Learn why they’re unhealthy and explore easy, wholesome alternatives.
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Processed Foods
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Chips, soda, frozen dinners, and sugary cereals—these are staples in many households. Yet, they all fall under one category: processed foods. While not all processing is harmful (think of frozen vegetables or pasteurized milk), many highly processed items are linked to poor health outcomes.

So, what exactly are processed foods, why are they considered unhealthy, and what alternatives can you enjoy instead? Let’s dive into the science and practical swaps that make a difference.

What Are Processed Foods?

In simple terms, processed foods are items that have been altered from their natural state. Processing can range from minimal (washing, cutting, freezing) to heavy industrial processing (adding sugars, preservatives, refined oils, artificial flavors, and colors).

Nutrition researchers often group them into categories:

  • Minimally processed: Pre-cut veggies, bagged salads, frozen fruits
  • Processed culinary ingredients: Oils, sugar, salt
  • Processed foods: Cheese, canned vegetables, freshly baked bread
  • Ultra-processed foods: Soft drinks, packaged snacks, instant noodles, and fast food


It’s the ultra-processed foods that raise the most concern, as they’re usually stripped of nutrients and packed with additives. According to the BMJ (2024), high consumption of these foods is associated with increased risks of obesity, heart disease, and early mortality [1].

Why Processed Foods Are Unhealthy

1. High in Added Sugars

Many processed foods contain large amounts of added sugar, which can lead to weight gain, type 2 diabetes, and dental problems. For example, a single soda can exceed the daily recommended sugar intake by the World Health Organization (WHO) [2].

2. Loaded with Unhealthy Fats

Ultra-processed snacks often contain hydrogenated oils or high levels of omega-6 fatty acids, both of which promote inflammation. Over time, this can increase the risk of cardiovascular disease.

3. Excess Sodium

Packaged soups, instant noodles, and deli meats are typically very high in sodium. Consistently eating these foods can elevate blood pressure and strain the heart.

4. Low in Nutrients and Fiber

Processing often removes essential nutrients and fiber. That’s why eating a diet dominated by these foods leaves many people feeling hungry sooner, despite high calorie intake.

5. Additives and Preservatives

Artificial colors, flavors, and preservatives may extend shelf life but don’t add nutrition. While most are considered safe in small amounts, heavy reliance on them displaces nutrient-rich whole foods.

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The Health Impact

The health risks of eating too many processed foods go beyond weight gain. Multiple studies have linked them to:

  • Higher rates of obesity and metabolic syndrome
  • Increased risk of type 2 diabetes
  • Greater likelihood of cardiovascular disease
  • Negative effects on gut health due to lack of fiber and excess additives


In fact, one study published in JAMA Internal Medicine (2019) found that every 10% increase in ultra-processed food intake was linked to a 14% higher risk of death [3].

Healthy Alternatives to Processed Foods

The good news? Making small, realistic swaps can cut back on processed foods without feeling deprived.

Unhealthy

Healthy Alternatives

Soda

Sparkling water with lemon or unsweetened iced tea

Chips

Air-popped popcorn, nuts, roasted chickpeas

Instant Noodles

Whole-grain pasta with fresh vegetables

Sugary Cereals

Overnight oats topped with berries and seeds

Frozen Dinners

Batch-cook homemade soups, stews, or grain bowls

Candy Bars

Dark chocolate (70% cacao or higher) or fruit

Practical Tips for Reducing Processed Foods

  • Read labels carefully: Look for short ingredient lists with recognizable items.
  • Shop the perimeter of the grocery store: That’s where fresh produce, meat, and dairy are usually located.
  • Cook more at home: Even one or two homemade meals a week can dramatically cut processed food intake.
  • Prep snacks in advance: Having fruit, nuts, or hummus ready reduces the temptation of packaged junk food.
  • Go slow: Replace one processed item at a time to build sustainable habits.

Conclusion

Processed foods may be convenient, but their long-term effects on health are too significant to ignore. High in sugar, sodium, and unhealthy fats—and low in nutrients—they’ve been tied to obesity, diabetes, heart disease, and more. The good news is that there are plenty of simple, delicious alternatives to enjoy.

If you’re ready to go deeper, consider picking up a well-reviewed book like “Ultra-Processed People” by Chris van Tulleken (available on Amazon). It explains how processed foods impact health and offers insights on how to transition toward whole, nourishing foods. You can also check out the “Whole30 Diet: Rules, Foods, Benefits & Tips” to learn more about eating whole foods. You can even learn about our top 3 Whole30 diet cookbooks to make transitioning easier and tastier.

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Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare provider before making dietary changes.

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About the Author

Jalaine McCaskill, founder of Tweaksly, offers practical, research-based nutrition tips and reviews to make healthy eating simple and achievable.

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References:

  1. Lane, e. a. (2024, February 28). Ultra- Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses. BMJ, 384. doi: https://doi.org/10.1136/bmj-2023-077310

  2. Guideline: Sugars Intake for Adults and Children. Geneva: World Health Organization; 2015. Executive summary. Available from: https://www.ncbi.nlm.nih.gov/books/NBK285538/

  3. Schnabel L, Kesse-Guyot E, Allès B, et al. Association Between Ultraprocessed Food Consumption and Risk of Mortality Among Middle-aged Adults in France. JAMA Intern Med.2019;179(4):490–498. doi:10.1001/jamainternmed.2018.7289