Evidence: Strong
Key takeaways
- Large studies link diets high in ultra-processed foods to higher risk of heart disease, type 2 diabetes and other problems.
- You don’t need a perfect diet. Swapping the foods you eat most often makes the biggest difference.
- Most swaps below take less than five minutes and cost about the same or less.
- Read ingredient lists: shorter lists with ingredients you recognize are a good sign.
The biggest review of the research to date links diets high in ultra-processed foods to dozens of health problems. (Read our full breakdown of what that review found.) The good news: you don’t have to overhaul your kitchen. These ultra-processed food swaps target everyday pantry staples and take little time, money or effort.
Why swapping works
In a controlled NIH study, people ate about 500 more calories a day on an ultra-processed diet than on a minimally processed diet, even though the meals offered were matched for sugar, fat, fiber and salt. Small, repeated changes to what’s in your pantry make it easier to eat well without thinking about it.
10 pantry swaps that cut ultra-processed foods
1. Sweetened cereal → plain oats
Many breakfast cereals are ultra-processed and high in added sugar. Plain rolled or steel-cut oats with fruit, cinnamon and a handful of nuts are filling and quick, especially if you make overnight oats.
2. Soda and sweetened drinks → sparkling water
Sugary drinks are among the most common ultra-processed foods. Sparkling water with a squeeze of lemon or lime, or unsweetened iced tea, keeps the fizz without the added sugar.
3. Flavored chips → popcorn you pop yourself
Plain popcorn kernels popped on the stove or in an air popper, with a little olive oil and salt, is a whole-grain snack with a one-ingredient label.
4. Flavored yogurt cups → plain yogurt + fruit
Flavored yogurts often contain added sugars, thickeners and flavorings. Plain yogurt topped with fresh or frozen fruit lets you control the sweetness.
5. Packaged granola bars → nuts and fruit
Many bars are ultra-processed. A small bag of unsalted nuts with a piece of fruit or a few dates is just as portable.
6. Instant flavored rice and noodle packets → plain rice or pasta
Flavor packets add sodium, flavor enhancers and additives. Cook plain rice or pasta and season with garlic, herbs, olive oil or a squeeze of lemon.
7. Bottled salad dressing → homemade vinaigrette
Three parts olive oil, one part vinegar or lemon juice, a pinch of salt and a little mustard. It takes one minute and keeps for a week.
8. Processed deli meat → leftover roast chicken or beans
Processed meats are among the most heavily studied ultra-processed foods. Sliced leftover chicken, hard-boiled eggs, or mashed beans make easy sandwich fillings.
9. Sweetened nut butter → nuts-only nut butter
Look for peanut or almond butter where the ingredient list is just nuts and maybe salt. Stir in the oil when you open it.
10. Frozen ready meals → frozen vegetables + a simple protein
Plain frozen vegetables are minimally processed and just as nutritious as fresh. Pair them with eggs, canned fish, beans or chicken for a 10-minute dinner.
Why we rated this “Strong”: The link between ultra-processed diets and poor health outcomes comes from a large umbrella review in The BMJ and is supported by a controlled NIH trial. The individual swaps are practical applications of that evidence; their specific effects haven’t each been tested separately. How we rate evidence
How to tell if a food is ultra-processed
Check the ingredient list. Ultra-processed foods usually include ingredients you wouldn’t use at home, such as hydrogenated oils, modified starches, maltodextrin, “natural flavors,” emulsifiers, artificial sweeteners or colors. Our Ingredient Decoder explains the common ones, and our guide to hidden sugar names helps you spot added sugar.
Cleaner swaps to try
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- A stovetop or air popcorn popper for a whole-grain snack
- Glass jars for homemade dressings and overnight oats
- Plain rolled oats, nuts and frozen fruit as pantry staples
The bottom line
You don’t need to cut out every packaged food. Pick the two or three ultra-processed foods you eat most often and swap them first. Small, consistent changes add up. Find more ideas in our Swaps section.
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Sources
- Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024.
- Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial. Cell Metabolism. 2019.
- BMJ Group. Consistent evidence links ultra-processed food to over 30 damaging health outcomes. 2024.