The Ultra-Processed Food Trap & Metabolic Meltdown

In a 2024 Sanoviv article, it was noted that 93% of American adults are metabolically unhealthy, a mind-boggling and disturbing statistic.¹ It’s easy to understand why this is true. In today’s fast-paced world, convenience often dictates what ends up on our plates, typically in the form of ultra-processed foods (UPFs), which have become dietary staples. From protein bars and flavored yogurts to ready-made meals and beverages, these foods are engineered to taste good. The consumption of UPFs has surged in recent decades, with estimates now suggesting that they account for more than half of total daily energy intake in many Western countries.² For children in the U.S., it’s closer to 70 percent.³

What are Ultra-Processed Foods?

A growing body of research indicates that UPFs actively disrupt metabolism, alter the gut microbiome, and contribute to the development of chronic disease. It’s important to first understand the definition of ultra-processed foods.

Researchers in Brazil use the NOVA food classification system and define UPFs as industrial formulations composed primarily or entirely of substances derived from foods and additives, with minimal (if any) intact whole food.⁴ Features often include multiple ingredients, many of which are rarely found in home cooking. The ingredients are processed in various ways, including high heat, hydrogenation, and extrusion. The final ultra-processed food product is designed to be highly palatable, shelf-stable, convenient, and often ready-to-eat (or heat in a microwave oven). Lastly, UPFs are often low in fiber, micronutrients, and whole food structure – and mostly high in sugar, salt, refined carbohydrates, and unhealthy fats.⁵  While the NOVA classification system is the most common, there is still no single, universally accepted UPF definition, and many definitions of such foods change over time.⁶  Fortunately, UPFs are easy to identify by simply reading the labels.  One nutritionist joked that consumers should look for the food label, and if it has one, don’t buy it!!  Think about it. Would you see a label with an ingredients list on broccoli, or a banana, or wild-caught salmon?  Of course not. This easily identifies these foods as whole foods. On the other hand, if a food has a long list of unidentifiable ingredients, it’s probably an Ultra Processed Food.

Examples of UPFs include:

• Soft drinks, soda, and energy drinks
• Packaged snacks (crackers, cookies, chips)
• Breakfast cereals, flavored and sweetened
• Frozen and instant meals
• Processed meats (deli meats, sausages, hot dogs)
• Flavored and sweetened yogurts
• Sweetened dairy alternatives

In contrast, minimally processed foods such as frozen vegetables, plain oats, beans, nuts, and seeds retain their nutritional integrity and are processed primarily for preservation rather than being engineered for flavor.

Ultra-Processed Foods Disrupt Metabolic Health

A 2024 study⁷ that reviewed 45 meta-analyses concluded that greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, including cardiometabolic and common mental health disorders. The study found that consuming UPFs significantly increases the risk of obesity, sleep disorders, Type 2 diabetes, and early death from any cause. Let’s take a closer look at how these foods disrupt metabolic health:

Promote Overeating and Weight Gain – UPFs are calorie-dense, quickly digested, and often bypass normal hunger and satiety signaling. In a landmark NIH randomized controlled trial, participants on a UPF diet consumed ~500 more calories daily than those on a minimally processed diet, despite being offered matched macronutrients and calories. Over the course of two weeks, they gained an average of 2 pounds, while the minimally processed group lost weight.⁸ Ultra-processed foods increase calorie intake and body weight in humans.

Drive Insulin Resistance and Type 2 Diabetes – UPFs that are high in refined carbohydrates and added sugars create rapid spikes in blood glucose, placing repeated stress on insulin pathways. Over time, this contributes to the development of insulin resistance and type 2 diabetes. An extensive French cohort study (NutriNet-Santé) found that higher UPF consumption was strongly associated with an increased risk of diabetes, independent of overall calorie intake.⁹

Disrupt the Gut Microbiome – Food additives commonly found in UPFs, such as carboxymethylcellulose and polysorbate-80, can alter the gut microbiome and damage intestinal barrier function. This disruption promotes inflammation, obesity, and the development of metabolic syndrome. A recent study found that high UPF consumption was associated with unfavorable gut microbiota profiles, resulting in altered energy metabolism, impaired amino acid metabolism, and reduced production of short-chain fatty acids.¹⁰

Fuel Chronic Inflammation and Cardiovascular Disease – Data from a large U.S. sample shows that those who consume the highest amounts of ultra-processed foods have significantly elevated levels of hs-CRP, a marker of inflammation.¹¹ Other studies have confirmed that UPFs are also linked to high blood pressure and adverse cholesterol profiles, increasing the risk of cardiovascular disease and all-cause mortality. Inflammation, oxidative stress, and endothelial dysfunction are proposed mechanisms underlying the condition.⁹

Therefore, to become one of the 7% of Americans who are metabolically healthy, it’s essential to minimize the consumption of ultra-processed foods.

Beware of the ‘Healthy Food’ Deception

In an effort to reduce UPFs, many people seek alternatives to their favorite snacks and opt for so-called healthier options. Here are some examples of how ‘healthy’ UPFs disguise themselves.

Healthier UPFs	Why it’s Still Processed	Marketing Angle
Potato chips cooked in avocado or coconut oil (e.g., Siete, Boulder Canyon)	Deep-fried at high temperatures; oxidized oils; refined starch; added flavor powders or maltodextrin	“Made with healthy oils,” “grain-free,” “paleo-friendly”
Protein bars & energy snacks (RXBar, Quest Bar, Pure Protein)	Contain protein isolates (whey, soy, collagen peptides), sweeteners (erythritol, allulose, stevia), gums, flavorings	“High protein,” “no added sugar,” “natural ingredients”
Plant-based meat alternatives (Beyond Meat, Impossible Burger)	Made with isolated pea/soy proteins, refined oils, methylcellulose, flavor enhancers	“Plant-based,” “heart healthy,” “eco-friendly”
Ready-to-drink protein shakes, “green” smoothies in bottles	Pasteurized and sweetened; contains stabilizers, gums, added vitamins/minerals	“Meal replacement,” “complete nutrition”
Coconut or almond “yogurt” with gums and flavors	Contain modified starches, emulsifiers, sugar, or non-nutritive sweeteners	“Dairy-free,” “gut-friendly”
Gluten-free baked goods: Gluten-free muffins, cookies, pancakes	Often made with refined starches (tapioca, potato, rice), gums, and added sugar	“Gluten-free,” “made with almond flour”
Frozen meals labeled “healthy” (Lean Cuisine Bowls, Healthy Choice Power Bowls, Amy’s Light & Lean)	High in sodium, emulsifiers, and industrial sauces	“Organic,” “balanced macros,” “whole grains”

These marketing cues create what nutrition scientists call a “health halo effect” — people assume the food is healthy because of one highlighted attribute. Recent studies have confirmed that even “premium” UPFs — those perceived as healthier — can disrupt metabolism.^{12, 13}

Even when made with “better” ingredients (e.g., avocado oil, coconut sugar, protein powder), they still fit the NOVA Group 4 (ultra-processed) definition because they contain:

• Industrial ingredients (protein isolates, modified starches, emulsifiers, gums, colorants, flavorings)
• Multiple steps of processing (extrusion, hydrogenation, reconstitution)
• Little resemblance to whole foods
• Engineered hyper-palatability — designed for texture, crunch, and flavor intensity

These factors mean they can still drive overeating, glycemic dysregulation, inflammation, and gut dysbiosis — even if the label reads “paleo,” “keto,” or “organic.”

Practical Strategies to Reduce UPFs

It’s unrealistic to eliminate all ultra-processed foods – after all, they make up a large part of today’s diets. However, small, sustainable changes can make a difference. Here are some practical, science-based strategies:

1. Shop the Perimeter of the Grocery Store. Fresh produce, meat, dairy, and whole grains are typically located around the edges, while heavily processed items tend to dominate the center aisles.

2. Read Ingredient Labels. If a product lists more than 5–6 ingredients you wouldn’t cook with at home—like emulsifiers, colorings, or artificial sweeteners—it’s likely ultra-processed.

3. Replace, Don’t Restrict – Instead of focusing only on cutting out foods, swap them:

• Sparkling water or herbal tea instead of soda
• Whole fruit instead of packaged sweets (including popsicles)
• Overnight oats with nuts and berries instead of sugary cereal
• Hummus and veggies instead of chips

4. Prepare Simple Meals in Bulk. Batch cooking soups, stews, or grain bowls reduces reliance on frozen meals or takeout. Even cooking 1–2 dishes per week provides healthier “grab-and-go” options.

5. Choose Minimally Processed Convenience Foods. When convenience is necessary, opt for healthier packaged items such as:

• Canned beans or lentils (rinse before use)
• Plain Greek yogurt (add your own fruit or honey)
• 100% whole grain breads and pastas with short ingredient lists
• Unsweetened nut butters (ingredients: nuts + salt)

6. Rethink Snacks. UPFs are heavily marketed as snack foods. Replace them with nutrient-dense, whole options such as nuts, seeds, fresh fruit, boiled eggs, or homemade popcorn with ghee.

7. Eat More “Single-Ingredient and Reduced-Ingredients Foods.” A guiding principle: if the food is the ingredient (apple, quinoa, salmon, almonds), it’s not ultra-processed. Look for minimally processed foods. These fall into NOVA’s group 1 and group 2 categories:

NOVA Group	Definition	Processing Level	Purpose	Examples
Group 1	Unprocessed or minimally processed	Very low	Make food safe, edible, or durable	Fresh produce, meat, eggs, grains, milk
Group 2	Processed culinary ingredients	Moderate (extraction/refinement)	Used in cooking or seasoning	Oils, butter, sugar, salt, flour

8. Build Awareness, Not Guilt. Food choices are often tied to culture, convenience, and affordability. The goal is to increase awareness and strive for progress, not perfection. Even reducing UPF intake by 20–30% can lead to improved metabolic health over time.

Ultra-processed foods are more than just convenient calories. They are engineered products that alter satiety, disrupt gut health, and promote the development of metabolic diseases. While they dominate modern food environments, reducing their presence in daily diets is feasible and beneficial.

To reclaim metabolic flexibility and long-term health, shop smartly, cook simple meals, and make mindful swaps. At the same time, broader cultural and policy shifts are needed to make whole, minimally processed foods the easier, more accessible choice for everyone. Choosing whole foods is still the most powerful step toward protecting metabolic health and building resilience for the future.

References

1. Meghan O’Hearn, Brianna N. Lauren, John B. Wong, David D. Kim, Dariush Mozaffarian, Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018, Journal of the American College of Cardiology, Volume 80, Issue 2, 2022, Pages 138-151, ISSN 0735-1097
2. Monteiro CA, Cannon G, Levy RB, Moubarac J-C, Louzada ML, Rauber F. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.
3. Heerman WJ, Sneed NM, Sommer EC, Truesdale KP, Matheson D, Noerper TE, Samuels LR, Barkin SL. Ultra-processed food consumption and BMI-Z among children at risk for obesity from low-income households. Pediatr Obes. 2023 Aug;18(8): e13037. doi: 10.1111/ijpo.13037. Epub 2023 Apr 18. PMID: 37070567; PMCID: PMC10434975.
4. Monteiro CA, Cannon G, Levy RB, Moubarac J-C, Louzada ML, Rauber F. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762
5. Levine AS, Ubbink J. Ultra-processed foods: Processing versus formulation. Obes Sci Pract. 2023 Jan 26;9(4):435-439. doi: 10.1002/osp4.657. PMID: 37546281; PMCID: PMC10399516.
6. Gibney, M.J., “Ultra-Processed Foods: Definitions and Policy Issues.” Current developments in nutrition. 2019; 3:nzy077.
7. Lane MM, Gamage E, Du S, Ashtree DN, McGuinness AJ, Gauci S, Baker P, Lawrence M, Rebholz CM, Srour B, Touvier M, Jacka FN, O’Neil A, Segasby T, Marx W. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024 Feb 28;384:e077310.
8. Hall KD, Ayuketah A, Brychta R, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.e3.
9. Srour B, Fezeu LK, Kesse-Guyot E, et al. Ultra-processed food intake and risk of type 2 diabetes: results from the NutriNet-Santé prospective cohort. Diabetologia. 2020;63(7):1474-1488.
10. Atzeni A, et al. The link between ultra-processed food consumption, fecal microbiota, and metabolomic profiles in older Mediterranean adults at high cardiovascular risk. Nutr J. 2025 Apr 17;24(1):62.
11. Sajan K, Anthireddy N, Matarazzo A, Furtado C, Hennekens CH, Ferris A. Ultra-processed foods and increased high-sensitivity C-reactive protein. Am J Med. 2025 Sep 3:S0002-9343(25)00549-2.
12. Fardet, A. (2024). Ultra-processing should be understood as a holistic issue, from food matrix, to dietary patterns, food scoring, and food systems. Journal of Food Science, 89(7), 1-11.
13. Hall et al. (2019), Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.