For years, people have been hearing the same nutritional advice. Whole foods are healthy; processed foods are unhealthy.
The message seems simple and easy to understand. Fresh fruits and vegetables are delicious. Packaged foods are no good.
But scientists are now discovering that the story is more complicated.
New research shows that not all ultra-processed foods affect the body the same way. Some are clearly linked to health problems, while others actually support a healthy diet.
Because of this, researchers and health experts are starting to rethink how we should view these foods.
One category hides differences
The term “ultra-processed food” comes from a system called NOVA. Describes foods made with industrial ingredients, additives, or processes that are not typically used in home cooking.
The problem is that this category includes a huge variety of foods. Soda, hot dogs, packaged cookies, whole-grain breads, breakfast cereals, protein bars, and plant-based burgers are all ultra-processed foods.
Confusion arises because these foods are very different from each other.
All processed foods are not the same
Rather than treating all ultra-processed foods the same, researchers are starting to focus on smaller groups. When we did that, a significant pattern emerged.
Studies have shown that sugary drinks and processed meats like bacon, hot dogs and deli meats are associated with an increased risk of heart disease and type 2 diabetes.
At the same time, some foods in the same ultra-processed category, such as whole grain bread and certain cereals, were found to be associated with lower health risks.
This suggests that processing alone may not determine whether a food is healthy or unhealthy.
Plant-based foods perform better
One trend continues to emerge in research. Plant-based ultra-processed foods often appear to be healthier than animal-based ultra-processed foods.
Foods such as whole grain bread, fortified cereals, and some plant-based meat alternatives typically perform better in studies than processed meat.
Sugary drinks remain one of the biggest concerns.
“Many people are told to avoid processed foods, but the science clearly tells us we need to be more nuanced,” says Noah Plaamsma, R.D., dietitian with the Physicians Committee for Responsible Medicine.
“Processed meats like bacon, hot dogs, and deli meats should be avoided at all costs, but many plant-based foods that are considered ultra-processed, such as breads, cereals, and meat substitutes, are actually healthy.”
new rules proposed
A recent report from Healthy Eating Research says nutrition policy needs to be more in line with science.
The group suggested that some ultra-processed foods should not be treated in the same way as unhealthy products such as carbonated drinks and processed meats.
Foods that contain useful nutrients and are low in sugar, sodium, and saturated fat may be processed differently.
The idea is to separate healthier packaged foods from products that are strongly associated with disease.
science-based policy
The U.S. government is currently working on a formal definition of ultra-processed foods. This definition could impact school lunches, food labeling, taxes, and advertising regulations.
Broadly defined, healthy cereals and plant-based burgers might fall into the same category as sugary drinks and hot dogs.
“We need policies based on science, not ideology, that are strong enough to promote foods that are actually beneficial and discourage foods that are unhealthy,” Pramsma said.
change the conversation
Major health organizations are also changing the way they talk about ultra-processed foods.
In 2025, the American Heart Association stated that not all ultra-processed foods are unhealthy, and some can fit into a balanced diet.
Such a statement would have been unusual a few years ago.
Nutritional advice is often popular because it’s easy to remember. “Avoid processed foods” is one example. But simple advice doesn’t always match real science.
A slice of whole-grain bread and a hot dog may both qualify as ultra-processed foods, but they don’t seem to have the same effect on your body.
Treating them equally can confuse consumers and make nutritional advice less useful.
a more cautious approach
Researchers are now looking beyond simple labels. They’re not just asking how the food is processed, they’re also asking what nutrients it contains and how that affects long-term health.
While the approach may not fit into a short slogan, scientists believe it could lead to better nutritional advice in the future.
A growing body of research on ultra-processed foods shows that the issue is not as simple as “processed = bad.”
Although some processed foods are still part of a healthy diet, others remain a major concern.
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