A February 2024 study published in The BMJ analyzed data from nearly 10 million people and found that those eating more ultra-processed foods (UPFs) had higher risks for 32 different health conditions, including heart disease, cancer, depression, and asthma. However, nutrition experts say the real takeaway isn't to panic and purge your pantry—it's about finding a sustainable balance that works for your life.

What Exactly Are Ultra-Processed Foods?

Before you start worrying, it's important to understand what "ultra-processed" actually means. Food processing itself isn't inherently bad. In fact, processing has been part of food preparation for centuries and is essential for food safety and nutrition. Bread requires processing wheat into flour. Eggs are washed and pasteurized to prevent Salmonella. Yogurt, canned vegetables, frozen produce, cheese, and milk all undergo processing to make them safe and edible.

What sets ultra-processed foods apart is their recipe: they're typically high in salt, sugar, and fat, with additives that are sometimes difficult to pronounce. These foods are engineered to be hyper-palatable—designed to be so delicious that you barely need to chew them before wanting more. "Consider the Cheeto: Cheetos are perfectly dusty and immediately start melting when they hit your tongue," explains Caroline Thomason, RD, CDCES, a registered dietitian and diabetes educator. "It doesn't take more than a couple of bites before we have completely dissolved a Cheeto and we're ready for another handful. This is hyper-palatability: the science behind making food so oh-so-delicious that it hits the reward centers in our brains in a way that makes us crave more."

How Big Is the Ultra-Processed Food Problem in America?

The numbers are striking. About 73% of America's food supply consists of ultra-processed foods, and more than 60% of the daily energy intake for Americans comes from UPFs. Given these statistics, the BMJ study's findings could seem alarming. But context matters.

The meta-analysis reviewed data from more than 9.8 million participants who had completed food frequency questionnaires, dietary histories, and 24-hour dietary recalls. Researchers found associations between higher UPF consumption and increased risk for conditions ranging from breast and colorectal cancer to heart disease, asthma, and depression. However, association doesn't mean causation, and experts emphasize that the relationship is more nuanced than "eat this, get that disease."

Why You Shouldn't Panic—And What Balance Actually Looks Like

The key insight from experts is that labeling foods as "good" or "bad" isn't a helpful way to approach nutrition. Yes, overeating ultra-processed foods may have negative health consequences. But some people actually need the extra calories these foods provide—including athletes and those with texture or sensory disorders who may struggle to consume other food types. "Ultra-processed foods are part of modern-day American culture, and they're here to stay," Thomason notes. "It's not realistic to cut these foods out completely, and choosing them from time to time likely will not have a significant impact on your health."

According to Pete Wilde, professor and emeritus fellow at Quadram Institute Bioscience in the United Kingdom, who reviewed the study results, "it is also important to consider that most foods contain components that can have health benefits as well as components that can be detrimental to health." Translation: everything has trade-offs.

Tips for Building a Balanced Approach to Clean Eating

• Prioritize Fiber-Rich Whole Grains: Make whole grains the foundation of your meals rather than refined carbohydrates, which provide sustained energy and digestive support.
• Add Calcium-Rich Foods: Include dairy products (if you're not allergic or intolerant) and other calcium sources like leafy greens to support bone health.
• Paint Your Plate With Color: Fill half your plate with natural foods like fresh herbs, fruits, and vegetables to ensure you're getting diverse nutrients and antioxidants.
• Vary Your Protein Sources: Rotate between different proteins—beans, legumes, nuts, seeds, fish, and poultry—to get a range of nutrients and keep meals interesting.
• Limit Added Sugars and Sodium: Read labels and aim to reduce added sugars and salt, which are often hidden in ultra-processed foods.
• Drink Mainly Water: Make water your primary beverage rather than sugary drinks or other beverages high in added ingredients.

The real goal is finding what Thomason calls "vitamin P: that's P for pleasure." These ultra-processed foods are delicious, and for the vast majority of Americans, it doesn't make sense to never eat them. "Finding a healthy balance of how you include these foods into your diet is important for your relationship with food," she explains. After all, what's a birthday without cake?

Rather than villainizing all ultra-processed foods, the smarter approach is honing in on the ideal balance that allows you to enjoy life while supporting long-term health. The BMJ study is a useful reminder to lean into whole foods like fruits, vegetables, beans, legumes, nuts, and seeds—but it's not a mandate to achieve perfection or eliminate entire food categories from your life.