Why Dr. Woodman Recommends Cutting Back on Processed Foods and How You Can Start Today
Let’s be real: ultra-processed foods are everywhere. They’re quick, cheap, and tempting. But here’s the truth—they’re harming your health in ways you might not even realize. Dr. Woodman has seen firsthand how these foods contribute to weight gain, diabetes, and other chronic conditions. The good news? By understanding what ultra-processed foods are, why they’re so damaging, and how to replace them, you can take control of your health one bite at a time.
What Are Ultra-Processed Foods? (And Why Are They Everywhere?)
Think you know what’s in your food? Think again. That bag of chips, sugary cereal, or frozen pizza might seem harmless, but it’s been through a factory so many times, it’s hardly food anymore. Ultra-processed foods are engineered for convenience, not nutrition. These products are made with artificial ingredients, stripped of natural nutrients, and designed to keep you coming back for more.
It’s not your fault they’re so appealing—these foods were invented for busy lives. But that convenience comes at a cost. Ultra-processed foods are high in sugar, salt, and unhealthy fats while being low in the things your body actually needs, like fiber and vitamins.
The History of Ultra-Processed Foods
Ever wonder how we got here? Ultra-processed foods didn’t take over our diets overnight. They started as a way to feed soldiers during World War II. Back then, canned meats, powdered milk, and instant coffee were lifesavers. After the war, companies realized they could sell these foods to everyday families. Marketing campaigns convinced us they were modern and convenient.
By the 1980s, “light” and “diet” versions flooded the market, replacing fat with sugar to keep us hooked. Today, ultra-processed foods make up over 50% of the calories we eat in the U.S.—and it’s no coincidence that obesity rates have skyrocketed alongside them.
Statistics on Processed Food Consumption
Understanding the role ultra-processed foods play in our diets helps highlight why they’re such a concern:
| Statistic | Details |
|---|---|
| 60% of U.S. daily calories | Come from ultra-processed foods. |
| 31% higher risk of obesity | Linked to high ultra-processed food consumption. |
| Worldwide tripling of obesity rates | Between 1975 and 2016, obesity prevalence rose alongside ultra-processed foods. |
| 10% increase in UPF intake | Associated with significantly higher risks of cognitive impairment and strokes. |
Why Should You Avoid Ultra-Processed Foods?
Are ultra-processed foods worth the risk? They might save time, but they’re costing you your health. These foods are low in nutrients and high in things your body doesn’t need, like added sugars and trans fats. And that granola bar you thought was healthy? It might have as much sugar as a candy bar.
Let’s be clear: ultra-processed foods are designed to trick your taste buds, not nourish your body. Over time, they increase your risk for obesity, diabetes, and even heart disease. If you’ve ever felt sluggish after eating fast food or noticed your cravings spike after a sugary snack, you’re feeling the effects firsthand.
Recent research also highlights how these foods harm your brain. Studies show that increasing your intake of ultra-processed foods by just 10% is associated with greater risks of cognitive impairment and stroke. Factors like insulin spikes, gut inflammation, and the presence of harmful additives all contribute to this link.
The Benefits of Whole and Minimally Processed Foods
Now, let’s talk about what your body really needs. Whole and minimally processed foods aren’t just healthier—they’re better for your energy, digestion, and long-term wellness. These foods, like fresh fruits, vegetables, and whole grains, are packed with the nutrients that ultra-processed foods strip away.
Imagine starting your day with oatmeal and fresh fruit instead of sugary cereal. You’ll feel fuller, have steady energy, and get a dose of fiber and vitamins your body craves. Whole foods can also help lower your risk for chronic diseases like diabetes and heart problems.
What’s on the whole food list?
- Fresh or frozen vegetables
- Fruits with no added sugar
- Whole grains like brown rice or oats
- Nuts and seeds without salt or oils
Pairing these minimally processed foods with a Mediterranean or DASH diet has also been shown to improve brain health and lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Cost Comparison: Whole vs. Processed Foods
The idea that whole foods are always more expensive isn’t entirely accurate. While some items cost more upfront, the long-term savings—both financially and in terms of health—are significant. Let’s compare common food items:
| Food Item | Cost Per Serving (Whole) | Cost Per Serving (Processed) |
|---|---|---|
| Brown Rice | $0.18 | Instant Rice: $0.50 |
| Fresh Carrots | $0.15 | Canned Carrots: $0.40 |
| Fresh Chicken Breast | $0.80 | Breaded Nuggets: $1.25 |
| Whole Grain Bread | $0.30 | Packaged White Bread: $0.40 |
| Homemade Bean Soup | $0.50 | Canned Soup: $1.20 |
| Fresh Fruit (Banana) | $0.25 | Packaged Fruit Snack: $0.60 |
| Homemade Salad | $1.00 | Fast Food Salad: $4.00 |
| Home-Cooked Burger | $2.00 | Fast Food Burger: $5.00 |
By preparing meals at home and choosing whole foods, you can significantly cut costs while enjoying higher-quality nutrition.
Ingredients to Watch Out For
Some ingredients are clear signals that a food is highly processed and potentially harmful. While these additives are often used to improve taste, texture, or shelf life, they come with health risks that make them worth avoiding. Interestingly, many of these additives are restricted or banned in the EU, where natural alternatives are often used instead. Let’s break down the most concerning ingredients and their potential effects on your health.
High-Fructose Corn Syrup (HFCS)
High-fructose corn syrup (HFCS) is a cheap and widely used sweetener found in products like sodas, candies, and even bread. Manufacturers value it for its ability to enhance flavor and extend shelf life. However, HFCS has been strongly linked to weight gain, insulin resistance, and fatty liver disease, as it causes rapid blood sugar spikes and energy crashes.
In the EU, HFCS is less commonly produced and more tightly regulated, with natural cane or beet sugar often used instead.
- Bread and baked goods: Many store-bought breads, even whole wheat, use HFCS to enhance sweetness and prolong shelf life.
- Condiments and sauces: Ketchup, barbecue sauce, and salad dressings often include HFCS to boost flavor and texture.
- Canned fruits: Even fruits labeled “light syrup” may contain HFCS as a sweetener.
- Flavored yogurts: Some fruit-flavored or low-fat yogurts use HFCS for added sweetness.
- Granola bars: Marketed as healthy, these often rely on HFCS to bind ingredients and improve flavor.
- Breakfast cereals: Many cereals, even those labeled “whole grain,” include HFCS for added sweetness.
- Energy and sports drinks: HFCS is a common sweetener in many popular energy and sports drinks.
- Pickles: Some brands use HFCS in their brine for a subtle sweetness.
- Crackers: Both sweet and savory crackers may contain HFCS to enhance flavor.
- Fast food buns and sandwiches: Many buns and sandwich breads in fast food contain HFCS to improve taste and texture.
- Deli meats and processed meats: Prepackaged deli meats, sausages, and bacon may include HFCS as part of their flavoring or curing process.
- Ice cream and frozen desserts: HFCS is often added to create a smoother texture and sweeter taste.
- Instant oatmeal and breakfast bars: Flavored varieties and many breakfast bars rely on HFCS for sweetness and shelf life.
- Canned soups and stews: Tomato-based soups and stews often include HFCS as a hidden sweetener.
- Pizza sauce and pasta sauces: Jarred and frozen pizza sauces frequently use HFCS to balance flavor.
Artificial Sweeteners (Aspartame, Sucralose)
Artificial sweeteners like aspartame and sucralose are popular in diet sodas and sugar-free products because they provide sweetness without the calories of sugar. Despite their appeal, these sweeteners can alter gut bacteria, increase sugar cravings, and potentially cause headaches or digestive discomfort.
The EU frequently favors natural alternatives such as stevia or erythritol, which are considered safer and more sustainable options.
- Diet sodas: Widely known for using sweeteners like aspartame or sucralose to reduce calorie content.
- Sugar-free gum: Almost all sugar-free gums rely on artificial sweeteners for flavor.
- Flavored waters: Many “zero-calorie” or “lightly flavored” waters include artificial sweeteners.
- Low-calorie yogurts: Some “light” or “low-fat” yogurts use sweeteners instead of sugar.
- Protein shakes and bars: Artificial sweeteners are common in products marketed for fitness and weight loss.
- Cough syrups and throat lozenges: Many sugar-free versions include artificial sweeteners like saccharin.
- Breakfast cereals: “Reduced sugar” or “diet-friendly” cereals often use sweeteners like sucralose or aspartame.
- Frozen desserts: Sugar-free ice creams and popsicles often include artificial sweeteners.
- Baked goods: Sugar-free cookies, cakes, and brownies frequently rely on artificial sweeteners.
- Ketchup and condiments: “Light” or “sugar-free” versions of ketchup, dressings, and sauces may contain artificial sweeteners.
- Chewing candies: Many sugar-free candies, such as mints or hard candies, use artificial sweeteners.
- Coffee creamers: Low-calorie or sugar-free creamers often contain artificial sweeteners for flavor.
- Pre-workout and electrolyte drinks: Popular in fitness communities, these drinks often replace sugar with artificial alternatives.
- Meal replacement shakes: Diet shakes or weight-loss drinks frequently include sucralose or aspartame.
- Processed snack foods: Some chips and crackers labeled as “low sugar” or “keto-friendly” use artificial sweeteners.
Trans Fats (Partially Hydrogenated Oils)
Although the FDA banned the use of artificial trans fats in most foods starting in 2018, small amounts can still be present in certain products. Manufacturers are allowed to label foods as containing “0 grams of trans fats” if the amount per serving is less than 0.5 grams. This means that even foods with small amounts of partially hydrogenated oils can still legally claim to be trans-fat-free. Over time, consuming multiple servings of these products can add up to a significant intake of trans fats.
Trans fats, often used to improve texture and extend shelf life, are known to raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease, stroke, and inflammation. Even small amounts can contribute to health problems, making it essential to check ingredient labels for partially hydrogenated oils carefully.
Foods that may still contain trans fats include:
- Microwave popcorn: Some brands use oils with trans fats to enhance flavor.
- Packaged pie crusts and pastries: Frozen or pre-made crusts and puff pastries often include trace amounts of trans fats.
- Non-dairy creamers: Powdered or shelf-stable creamers may contain partially hydrogenated oils for creaminess.
- Margarine and shortening: Although many brands have reformulated, older or less expensive versions may still contain trans fats.
- Snack foods: Certain crackers, chips, and snack cakes might use small amounts of trans fats to maintain crispiness or moisture.
- Imported foods: Some international products, including baked goods and processed snacks, may still use trans fats as they are not banned globally.
To avoid trans fats entirely, look for products that explicitly state they are free of partially hydrogenated oils and choose healthier fats like olive, avocado, or sunflower oil. Checking labels and being mindful of serving sizes can help you avoid these harmful additives.
Artificial Colors (Red #40, Yellow #5)
Synthetic dyes like Red #40 and Yellow #5 are added to processed foods to make them more visually appealing and vibrant. While they might make products look more enticing, these dyes have been linked to hyperactivity in children and potential allergic reactions.
The EU places stricter controls on artificial colors, often replacing them with natural coloring agents derived from fruits and vegetables.
- Candy: Many brightly colored candies, including gummies, lollipops, and hard candies, use Red #40 and Yellow #5 to enhance their appearance.
- Soda and sports drinks: Popular beverages, especially those with bright or neon colors, often include these artificial dyes.
- Flavored snack chips: Chips like nacho cheese or sour cream and onion flavors frequently use Yellow #5 for a vibrant color.
- Breakfast cereals: Many colorful cereals marketed to kids, such as fruity or rainbow varieties, include these dyes.
- Gelatin desserts: Flavored gelatins and pudding mixes often rely on Red #40 and Yellow #5 for their vivid hues.
- Packaged desserts: Frostings, cake mixes, and snack cakes frequently contain artificial colors to make them visually appealing.
- Ice cream and frozen treats: Brightly colored ice creams, popsicles, and sherbets often use these dyes.
- Condiments: Some condiments like bright yellow mustard, sweet chili sauce, or certain salad dressings include artificial colors.
- Energy drinks: Many energy drinks, especially fruit-flavored varieties, use Red #40 or Yellow #5 for their eye-catching colors.
- Chewing gum: Bubble gums and other brightly colored chewing gums frequently contain these dyes.
- Pickles: Some pickles, especially those marketed as “neon” or bright yellow, use Yellow #5 for added color.
- Processed cheese products: Pre-sliced or packaged cheese products may use Yellow #5 to enhance their orange-yellow hue.
- Canned soups: Tomato or vegetable soups sometimes include Red #40 to enhance the color of the broth.
- Yogurts and fruit snacks: Kids’ yogurts, fruit-flavored snacks, and gummies often include these dyes for added appeal.
- Bakery items: Donuts, cupcakes, and cookies with colorful icing or sprinkles typically rely on artificial colors like Red #40 and Yellow #5.
Preservatives (Sodium Nitrate, BHT)
Preservatives like sodium nitrate and butylated hydroxytoluene (BHT) are commonly added to processed meats and snacks to extend shelf life and prevent spoilage. However, sodium nitrate is associated with higher cancer risks, while BHT has been linked to hormone disruption.
In the EU, preservatives are often replaced with natural solutions, such as ascorbic acid (vitamin C), which can achieve similar preservation effects without the health risks.
- Processed meats: Sodium nitrate is a common preservative in cured meats like hot dogs, bacon, ham, and sausages to prevent bacterial growth and enhance color.
- Deli meats: Prepackaged deli slices, such as turkey, chicken, and roast beef, often include sodium nitrate to maintain freshness and shelf life.
- Jerky: Beef, turkey, and other types of jerky frequently rely on sodium nitrate for preservation.
- Canned meats: Products like canned corned beef and potted meats use sodium nitrate to extend their shelf stability.
- Breakfast meats: Popular items like packaged bacon, pre-cooked sausages, and breakfast ham often contain sodium nitrate.
- Snack foods: Packaged chips, crackers, and other salty snacks sometimes use BHT (butylated hydroxytoluene) to prevent oils from going rancid.
- Breakfast cereals: Some cereals, particularly those with longer shelf lives, include BHT to maintain flavor and prevent spoilage.
- Chewing gum: BHT is occasionally used in gums to prevent oxidation and maintain softness over time.
- Vegetable oils: Certain vegetable oils, including those used in packaged baked goods, may contain BHT as an antioxidant.
- Packaged desserts: Snack cakes, pies, and cookies often rely on BHT to keep fats and oils fresh.
- Frozen dinners: Some frozen meals, particularly those containing processed meats, include sodium nitrate and BHT as preservatives.
- Margarine: Certain brands of margarine use BHT to extend shelf life and prevent spoilage.
- Powdered drink mixes: Some powdered beverages use BHT to stabilize flavor components over time.
- Instant noodles: Noodle flavor packets sometimes contain BHT to preserve the oils and spices within.
- Processed cheese products: Cheese spreads, slices, and shelf-stable cheese products may include BHT to prevent fat oxidation.
When Is It Okay to Eat Ultra-Processed Foods?
Not all ultra-processed foods are created equal, and some can fit into a balanced diet. Experts agree that it’s unrealistic—and even unnecessary—to completely avoid them. Certain ultra-processed foods, such as wholegrain breakfast cereals, wholemeal bread, and tomato-based pasta sauces, can still provide vital nutrients and play a role in a healthy diet. Some processing, such as canning or freezing vegetables, can help preserve nutrients while making foods more convenient.
The key is to focus on the overall quality of your diet. Use ultra-processed foods sparingly, and choose options with fewer added sugars, unhealthy fats, and artificial additives. When you do include them, pair them with whole foods, such as adding fresh fruit to a minimally sweetened cereal or serving a tomato-based sauce over whole-grain pasta. Balance is the goal. Balancing Processed Foods in a Healthy Diet discusses when and how to incorporate processed foods in moderation.
Frequently Asked Questions About Ultra-Processed Foods
Understanding ultra-processed foods can feel overwhelming, so here are answers to some of the most common questions. These tips will help you make informed choices for your health and well-being.
Which foods are not ultra-processed?
Foods that are not ultra-processed include whole, fresh ingredients that are minimally altered from their natural state. Examples include fresh fruits and vegetables, whole grains, nuts, seeds, eggs, fish, and plain dairy products like milk or yogurt. If a food doesn’t have added sugars, preservatives, or artificial ingredients, it’s likely minimally processed or unprocessed.
How do I avoid ultra-processed foods?
Start by focusing on whole foods and cooking more at home. Stick to the outer aisles of the grocery store, where you’ll find fresh produce, meats, and dairy. Read labels carefully—look for short ingredient lists with recognizable items. Batch cooking and meal prepping can also help you avoid reaching for convenience foods.
What happens when you stop eating ultra-processed foods?
When you cut out ultra-processed foods, you’ll likely notice improvements in energy, digestion, and mood. Over time, you may experience better weight management, improved skin health, and reduced risk of chronic diseases like diabetes and heart disease. Studies even suggest benefits for brain health, including sharper memory and lower risk of cognitive decline.
What are the 9 ultra-processed foods?
Here are common categories of ultra-processed foods to watch out for:
- Sugary drinks (soda, energy drinks)
- Packaged snacks (chips, crackers)
- Instant noodles and soups
- Frozen meals (pizza, TV dinners)
- Processed meats (hot dogs, sausages)
- Sugary cereals
- Candy and chocolate bars
- Industrial bread (white sandwich bread)
- Packaged desserts (cookies, cakes)
What do 10 days of clean eating actually do to your body?
After just 10 days of eating whole, unprocessed foods, many people report feeling more energized, less bloated, and mentally sharper. You might also notice improved digestion and better sleep. Long-term, these changes can help reduce inflammation and promote a healthier gut and immune system.
Is peanut butter ultra-processed?
It depends. Natural peanut butter made from just peanuts (and maybe a little salt) is minimally processed. However, brands that add sugar, hydrogenated oils, or stabilizers to improve texture are considered ultra-processed. Always check the label!
Are eggs ultra-processed?
No, eggs are not ultra-processed. They’re a whole, natural food and an excellent source of protein, healthy fats, and essential vitamins.
Are Ritz crackers ultra-processed?
Yes, Ritz crackers are considered ultra-processed. They contain refined flour, added sugars, and artificial flavors, which place them in the ultra-processed category.
Is a bagel considered processed food?
Yes, bagels are processed, especially if they’re made with refined flour or include added sugars. Whole grain bagels without additives are a better option, but they’re still more processed than plain whole grains like oats or quinoa.
Is oatmeal ultra-processed?
It depends on the type. Steel-cut or rolled oats are minimally processed and packed with nutrients like fiber and protein. Instant oatmeal, on the other hand, is often ultra-processed if it includes added sugars, artificial flavors, or preservatives. Opt for plain oats and add your own toppings like fresh fruit or nuts.
Frequently Asked Questions About Ultra-processed Foods
Understanding ultra-processed foods can feel overwhelming, so here are answers to some of the most common questions. These tips will help you make informed choices for your health and well-being.
Which foods are not ultra-processed?
Foods that are not ultra-processed include whole, fresh ingredients that are minimally altered from their natural state. Examples include fresh fruits and vegetables, whole grains, nuts, seeds, eggs, fish, and plain dairy products like milk or yogurt. If a food doesn’t have added sugars, preservatives, or artificial ingredients, it’s likely minimally processed or unprocessed.
How do I avoid ultra-processed foods?
Start by focusing on whole foods and cooking more at home. Stick to the outer aisles of the grocery store, where you’ll find fresh produce, meats, and dairy. Read labels carefully—look for short ingredient lists with recognizable items. Batch cooking and meal prepping can also help you avoid reaching for convenience foods.
What happens when you stop eating ultra-processed foods?
When you cut out ultra-processed foods, you’ll likely notice improvements in energy, digestion, and mood. Over time, you may experience better weight management, improved skin health, and reduced risk of chronic diseases like diabetes and heart disease. Studies even suggest benefits for brain health, including sharper memory and lower risk of cognitive decline.
What are the 9 ultra-processed foods?
Here are common categories of ultra-processed foods to watch out for:
- Sugary drinks (soda, energy drinks)
- Packaged snacks (chips, crackers)
- Instant noodles and soups
- Frozen meals (pizza, TV dinners)
- Processed meats (hot dogs, sausages)
- Sugary cereals
- Candy and chocolate bars
- Industrial bread (white sandwich bread)
- Packaged desserts (cookies, cakes)
What do 10 days of clean eating actually do to your body?
After just 10 days of eating whole, unprocessed foods, many people report feeling more energized, less bloated, and mentally sharper. You might also notice improved digestion and better sleep. In the long term, these changes can help reduce inflammation and promote a healthier gut and immune system.
Is peanut butter ultra-processed?
It depends. Natural peanut butter made from just peanuts (and maybe a little salt) is minimally processed. However, brands that add sugar, hydrogenated oils, or stabilizers to improve texture are considered ultra-processed. Always check the label!
Are eggs ultra-processed?
No, eggs are not ultraprocessed. They’re a whole, natural food and an excellent source of protein, healthy fats, and essential vitamins.
Are Ritz crackers ultraprocessed?
Yes, Ritz crackers are considered ultraprocessed. They contain refined flour, added sugars, and artificial flavors, which place them in the ultraprocessed category.
Is a bagel considered processed food?
Yes, bagels are processed, especially if they’re made with refined flour or include added sugars. Whole-grain bagels without additives are a better option, but they’re still more processed than plain whole grains like oats or quinoa.
Is oatmeal ultra-processed?
It depends on the type. Steel-cut or rolled oats are minimally processed and packed with nutrients like fiber and protein. On the other hand, instant oatmeal is often ultra-processed if it includes added sugars, artificial flavors, or preservatives. Opt for plain oats and add your own toppings like fresh fruit or nuts.
Take Control of Your Health Today
Dr. Woodman emphasizes that change doesn’t have to be overwhelming. Start with one small step—choose fresh fruit over a packaged snack, or cook one extra meal at home this week. These simple changes add up over time.
Take charge of your plate today. Reduce ultra-processed foods, embrace whole, nourishing options, and see how these small choices can lead to big improvements in your health and well-being. Your future self—and your brain—will thank you.