Ultra-Processed Foods: Villain or Vital Part of a Healthy Diet?

If you’ve been following trends in healthy eating, you’ve probably heard the term ultra-processed foods (UPFs). Since it first appeared in 2009, “UPF” has become a catch-all villain blamed for obesity, diabetes, cancer, and even ADHD. There’s no question that some processed foods are unhealthy, but lumping all of them together misses the nuance. In reality, UPFs can absolutely have a place in a healthy diet.

What are Ultra Processed Foods?

Good question. There are at least six frameworks for defining UPFs, but the most widely used is NOVA, developed in 2009. NOVA divides foods into four groups, with Group 1 being minimally processed and Group 4, or “ultra-processed”, being the most.

The challenge is that NOVA doesn’t always make intuitive sense. For example:

• Dried chickpeas you cook yourself are Group 1 (minimally processed).
• Canned chickpeas are Group 3 (processed).
• Commercial hummus made with guar gum is Group 4 (ultra-processed).

That puts hummus in the same category as soda and snack cakes. You can see why this gets messy.

Are UPFs Bad for You?

I recently listened to a podcast featuring Rocco Renaldi. He referenced a study from 2023, where USDA researchers put this question to the test. The team designed a menu that followed the Dietary Guidelines for Americans (DGA) but made sure that at least 80% of its calories came from foods classified as UPFs under NOVA. The result? The menu was 91% UPF—and still scored 86 out of 100 on the Healthy Eating Index (HEI), compared to an average American score of 59.

This “healthy UPF” diet wasn’t perfect. It was slightly low in whole grains and high in sodium, but it met or exceeded recommended intakes for protein, fiber, calcium, and iron, and stayed under recommended limits for sugar and saturated fat.

So, are UPFs bad for you? It depends.

Some, like cookies and chips, are nutrient-poor. But others—like whole grain bread, Greek yogurt, hummus, and canned beans—are nutrient-dense, affordable, and convenient. The line isn’t “processed vs. unprocessed”; it’s nutrient quality.

Why This Study Matters

The researchers’ results underscore a major flaw in how we talk about food processing. NOVA categorizes foods based on how they’re made, not on their nutritional content or contribution to diet quality. This study shows that it’s possible to eat a nutrient-rich, balanced diet primarily composed of foods that NOVA calls “ultra-processed.”

The takeaway isn’t revolutionary, but it’s refreshingly sensible: balance and moderation still work. With today’s busy lifestyles, people shouldn’t feel guilty for choosing healthy convenience foods. The key is making smart choices within your circumstances.

Interesting Notes

I was impressed by how much care and effort the researchers took in categorizing the UPF foods that were included in the menu.

• The study team trained registered dietitian nutritionists (many with PhDs) to carefully classify foods using the NOVA system.
• Foods were double-checked by independent graders, with a third expert acting as a tiebreaker.
• They identified about 200 foods commonly eaten in the U.S. and selected UPF versions that still fit within DGA guidelines.
• Final menu items included familiar foods like taco salad, canned fruit, and pasta bakes—everyday meals, not unfamiliar items or “lab food.”

Ultra-Processed Foods Are Part of a Healthy Diet

The bottom line: not all ultra-processed foods are unhealthy. Many are nutritious, affordable, and practical options that make it easier to meet dietary guidelines. The NOVA system is useful for research but isn’t designed to judge whether foods are good or bad for you. When it comes to eating well, the best guide isn’t a classification system … it’s common sense: choose a variety of nutrient-rich foods, processed or not, and aim for balance over perfection.

References

1. https://www.eatrightpro.org/news-center/practice-trends/examining-the-nova-food-classification-system-and-healthfulness-of-ultra-processed-foods
2. Podcast Episode 296: Ultraprocessed Foods in Focus: How is the Food Industry Responding? – Rocco Renaldi. https://soundbitesrd.com/podcast-episode-296-ultraprocessed-foods-in-focus-how-is-the-food-industry-responding-rocco-renaldi/
3. Julie M. Hess, Madeline E. Comeau, Shanon Casperson, Joanne L. Slavin, Guy H. Johnson, Mark Messina, Susan Raatz, Angela J. Scheett, Anne Bodensteiner, Daniel G. Palmer. Dietary Guidelines Meet NOVA: Developing a Menu for A Healthy Dietary Pattern Using Ultra-Processed Foods. The Journal of Nutrition. Volume 153, Issue 8, 2023, Pages 2472-2481. ISSN 0022-3166, https://doi.org/10.1016/j.tjnut.2023.06.028 (https://www.sciencedirect.com/science/article/pii/S0022316623724346)