Dr. Dicken says that it’s important to consider how ultra-processed foods (especially health-branded ones) are being used in someone’s diet. He uses protein bars as an example. If someone is eating a protein bar instead of a candy bar, he says that’s a beneficial switch even though they are both ultra-processed foods. But if they’re eating a protein bar instead of protein-rich whole foods like nuts or eggs, that’s not as optimal. In other words, it depends on what one’s overall diet is like and the role ultra-processed foods are playing in their diet.
Ultra-processed foods to minimize—and what to eat instead
With all of this in mind, we’ve put together a guide to identifying common ultra-processed foods in your diet (you’ll be surprised at what some of them are) and replacing them with healthier, less processed alternatives.
Breakfast
The unexpected sabotagers: Protein bars, instant oatmeal, flavored yogurt
The replacements: Eggs, nuts, seeds, rolled oats, plain yogurt
“Protein bars and powders can be a great supplement in a pinch, or a horrible excuse for a meal replacement,” says registered dietitian and clinical exercise physiologist Jon Lanman, MS, RD, CEP.
Echoing Dr. Dicken’s earlier point, he says that it comes down to why you are using them. “If you’re rushing to the gym after work and haven’t eaten in hours, a protein shake or bar can save the day. But if it’s replacing a balanced meal, you’re missing out on a lot of other benefits like fiber, healthy fats, and other vitamins and phytonutrients,” Lanman says.
If a protein bar is your go-to breakfast, Lanman and Dr. Landry both recommend replacing it with whole foods that are naturally high in protein, like eggs and Greek yogurt (which is minimally processed as opposed to ultra-processed). “When you do reach for a protein bar or powder, check the label. Aim for at least 10 grams of protein, minimal added sugar, and a short list of recognizable ingredients,” Lanman says.
Another secretly processed breakfast food? Instant oatmeal.
“Oatmeal has a lot of benefits,” Lanman says. “For example, it’s high in a particular type of fiber called beta-glucan that can help reduce cholesterol. But instant oatmeal packets are one of the worst breakfast items. They market themselves using the health benefits of oatmeal, but they are typically full of sugar, and have no balance between carbs, fat, and protein. That means it won’t stick with you for very long. They tend to spike your blood sugar, then cause you to crash soon after.
With this in mind, go for rolled oats over instant oatmeal.
Lanman says that flavored yogurt is also sneakily ultra-processed. While it does have protein, calcium, and probiotics, he says that yogurts are also often full of sugar. Instead, he recommends opting for plain yogurt and sweetening it with less processed ingredients like berries and honey.
Lunch
The unexpected sabotagers: Deli meat, refined breads, bottled salad dressings
The replacements: Chicken, ready-to-eat fish, whole grain bread, homemade salad dressing