What Are Ultra-Processed Foods Really Doing to Our Health?

At Vitality, one of our core beliefs is that food is medicine. But with so many labels like "organic," "natural," and "processed" on the shelves today, it can be confusing to know what to trust. One term you’ve likely heard more often lately is ultra-processed food, but what does that really mean, and how is it different from simply "processed" or "whole" foods?

Let’s break this down simply and clearly, because understanding this can change your health trajectory in a powerful way.

Whole Foods: The Gold Standard

Whole foods are as close to nature as it gets. Think fresh vegetables, fruits, eggs, raw nuts, beans, fresh meat, fish, and whole grains. These foods are unrefined, free of additives, and minimally tampered with before they reach your plate. They deliver vitamins, minerals, fibre, antioxidants, and phytochemicals, all of which work together to support optimal health and longevity.

Processed Foods: Not All Bad

Here’s where it gets tricky. Processed doesn’t always mean unhealthy.

Processing can be as simple as freezing, fermenting, drying, or pasteurizing. These are methods that preserve food and sometimes even enhance their nutritional value (think Greek yogurt or fermented kimchi). These foods may still retain most of their natural properties and can absolutely be part of a healthful, balanced diet.

Examples:

Frozen vegetables
Canned tuna in water
Rolled oats
Pasteurized milk
Whole grain bread with minimal ingredients

Ultra-Processed Foods: What to Watch Out For

Now here’s where we need to pay attention. Ultra-processed foods are industrially formulated substances made primarily from refined ingredients and additives, with little to no whole food content. These are foods created to be hyper-palatable. Meaning they are designed to make you crave more and eat beyond fullness.

These products often contain:

Artificial flavors and colors
Emulsifiers and thickeners
Preservatives and sweeteners
Industrial oils
Refined sugars and flours

Examples include:

Soda and diet soda
Packaged cookies, cakes, and snack bars
Flavored yogurts with long ingredient lists
Fast food items
Frozen pizza and microwave meals
Chips and “cheese-flavored” snacks

What Makes Ultra-Processed Foods So Unhealthy?

They hijack your brain’s reward system. These foods are engineered to create an addictive-like response in the brain, leading to cravings, overeating, and disrupted satiety cues.
They’re nutrient-poor but calorie-dense. Your body is getting energy without nutrition, which contributes to micronutrient deficiencies, fatigue, and inflammation.
They fuel chronic inflammation. Industrial oils, sugar, and artificial additives create a perfect storm for systemic inflammation—the root of many chronic diseases like heart disease, diabetes, autoimmune conditions, and neurodegenerative disorders.
They disrupt gut health. Emulsifiers and additives have been shown in studies to disturb the gut lining and microbiome, increasing the risk of leaky gut and inflammatory bowel conditions.
They interfere with blood sugar and insulin regulation. Ultra-processed carbohydrates spike blood sugar levels quickly, which over time contributes to insulin resistance. Insulin resistance is a key factor in metabolic syndrome and type 2 diabetes.

What You Can Do Today

You don’t have to be perfect to make progress. Try these simple tips:

Aim for 80% of your food intake to come from whole or minimally processed foods.
Read labels—if there are ingredients you wouldn’t cook with at home or don't recognize what it is, think twice.
Swap ultra-processed snacks for whole-food alternatives: raw almonds instead of trail mix with added sugars, or fruit with nut butter instead of a granola bar.
Cook at home when possible—control equals clarity.
Work with your provider to identify triggers and craft a sustainable plan that works for your life.

At Vitality, we don’t just look at symptoms—we look at systems. Your food choices don’t just affect your weight; they impact your immune system, hormones, brain function, gut health, and even your mood.

If you’re unsure where to start or feel overwhelmed, that’s what we’re here for. Our team is committed to helping you create clarity and confidence in your health journey—one meal at a time.