How Do Ultra-Processed Foods Affect Health as We Age?

Ultra-processed foods have made headlines lately as something you should avoid completely. But the reality is more nuanced than “avoid at all costs.” 

As an associate scientist and director of the Nutrition Program at Hebrew SeniorLife’s Hinda and Arthur Marcus Institute for Aging Research, I study how nutrition affects chronic diseases that impact older adults. In recent research, I’ve examined how consuming ultra-processed foods may affect health as we age. 

Understanding what ultra-processed foods are and how they fit into your diet can help you make more informed choices about your health. 

What are ultra-processed foods? 

At its simplest, food processing refers to any method that transforms raw ingredients — like fruits, vegetables, or meats — into the food we eat. Processing can range from freezing or cooking all the way to complex industrial techniques.

Ultra-processed foods are the most highly processed. They are usually made with refined ingredients and additives (e.g., high-fructose corn syrup) and include foods such as packaged snacks, sugary drinks, and pre-made frozen meals.

It can be difficult to study the health effects of these foods because they don’t have a single, widely accepted definition. In my research, I have used the NOVA classification system, which categorizes foods into four levels based on their degree of processing.

Ultra-processed foods, which tend to be high in added sugars, sodium, and saturated fats, now account for more than half of the calories in the average U.S. diet. Since they make up such a large part of the typical diet, exploring how they may impact health is an important area for researchers to focus on. 

What research reveals about ultra-processed foods   

Broadly, studies have linked the consumption of ultra-processed foods to more than 30 health conditions, including cardiovascular disease, type 2 diabetes, obesity, and sleep problems. 

I was part of a team that examined whether ultra-processed foods contribute to frailty, a condition characterized by decreased physiological reserves. One common way physicians define and measure frailty is the Fried frailty phenotype, which considers five factors: unintentional weight loss, weakness, exhaustion, slow gait, and low physical activity.

In our study, we did not find a link between eating ultra-processed foods and frailty. However, we did find associations with grip strength and gait speed. Both of these health indicators are related to maintaining independence and physical function as we grow older.  

Consuming enough calories is especially important for older adults, as unintentional weight loss can increase the risk of frailty. While ultra-processed foods are often lower in nutritional quality, they’re often higher in calories. A higher calorie intake from these foods may help explain why we didn’t see a direct link with frailty, even though we did see declines in physical function in those who consumed high amounts of ultra-processed foods.

While research findings indicate health risks, it’s important to remember that ultra-processed foods are a broad category. Because of that, they don’t all impact our health the same way.  

Not all ultra-processed foods are created equal   

While you may already recognize that “junk” foods like candy and chips aren’t very healthy, other ultra-processed foods can fit into a healthy diet in moderation.  

For example, store-bought whole-grain bread, jarred sauces, some yogurts, and oatmeal are all considered ultra-processed. Even so, they can provide valuable nutrients such as fiber, protein, and vitamins, and serve as a convenient and quick option that supports nutrition.

Sometimes, different versions of the same food can vary widely in the amount of processing they undergo. Peanut butter made with just peanuts and salt is minimally processed, while more common brands with hydrogenated oils are more heavily processed. In these cases, the option with fewer ingredients is often the healthier choice.

How to approach ultra-processed foods in your diet

If ultra-processed foods make up a significant part of your diet right now, aiming to eliminate them entirely may not make sense — especially with the nuance around how they’re defined. Instead, it can help to be thoughtful about how you incorporate them. Here are a few practical tips: 

Read ingredients on food labels. Two foods may both be considered ultra-processed but differ greatly in quality. Opting for foods with simpler, more recognizable ingredients is a good step toward improving your diet.

Eat more whole foods than ultra-processed foods. If you’re including ultra-processed foods in your diet, pair them with whole or minimally processed foods, such as fruits or vegetables. 

Be mindful of grab-and-go foods. Convenience matters, especially when cooking feels challenging. However, while grab-and-go foods and snacks can make meals feel easier, relying on them as your main source of nutrition can lead to a higher intake of ultra-processed foods. 

Focus on small, manageable changes. If you’re aiming to reduce ultra-processed foods in your diet, changing too much at once may not be realistic. Focus on small, manageable changes, like swapping out one snack a day for a less processed option. 

Personalized nutritional support for older adults

Overall, being intentional about the ultra-processed foods you are eating is a healthy choice at any age. If you or a loved one has questions about maintaining a healthy diet, the registered dietitians at Hebrew Rehabilitation Center are here to help.

My colleagues in Hebrew SeniorLife’s outpatient nutrition therapy program support a wide range of nutrition-related concerns in older adults, including chronic disease management and overall well-being.

To learn more, contact us online or call our outpatient nutrition therapy program at 617-363-8539 in Boston or 781-234-9630 in Dedham.