Even if you don’t regularly shop at your local fast-food joint, you could be inadvertently consuming similar ingredients. Shockingly, “over 70% of the products in grocery stores are highly processed foods,” says Julie Ruelle, RDN, LDN and GoCoCo dietitian. “They’re everywhere, in every food category, and it can be pretty difficult to avoid them.” Unfortunately, that’s true of staples like yogurt, bread, cereal, and foods with health-promoting labels.
“Since the 1980s, when we gradually moved from unprocessed or processed foods to highly processed foods, the number of chronic diseases has skyrocketed,” says Ruelle.
And while the term “processed food” has been branded as evil over the years, it’s the ultra-processed foods that do the damage. Yes, that goes for protein bars and kale chips. (Not all of them, of course.)
Here, Ruelle explains the difference between processed and ultra-processed foods and offers tips to help you avoid ingredients that can harm your health and fitness.
Common differences between processed and ultra-processed foods
Ruelle clears up the confusion surrounding processed foods. Tip: You don’t have to fear or avoid them.
“If you want to eat healthy, you don’t have to stick to just fresh, unprocessed foods. Processed foods can be part of the mix, too.” But when it comes to highly processed foods, Ruelle recommends limiting them.
Processed foods:
“Processed foods are still recognizable in their original form (fruit, vegetables, meat, milk), but are sold after they have been processed, for example by cutting, freezing or adding common kitchen ingredients such as salt and sugar,” explains Ruelle. Soups, canned fish, frozen vegetables, bakery bread and yogurt, for example, are all processed and do not need to be avoided.
Highly processed foods:
“Ultra-processed foods, on the other hand, are industrially manufactured products of generally poor nutritional quality that contain additives or ingredients not normally found in a home kitchen to enhance appearance or taste.” Ruelle explains that these products often contain very few real food ingredients and are manufactured to be cheap, highly tasty and highly addictive.
The health risks of eating highly processed foods
The saying “you are what you eat” applies to ultra-processed foods as well. “Research has linked ultra-processed foods to 32 different health conditions,” Ruelle tells us. Obesity, cardiovascular disease, cancer, diabetes, and unfortunately, it doesn’t stop there. “Recent studies are now linking these foods to mental health issues like depression and anxiety, and it’s like we’ve created the perfect storm of nutritional disaster.”
The good news is that it’s never too late to make a change, according to Ruelle. “Our bodies are incredibly resilient,” she says. “And by making even small changes – like replacing that sugary cereal with a bowl of oatmeal or swapping a packaged snack for a piece of fruit – you can see an improvement in your health almost immediately.”
How to recognize highly processed ingredients in “health foods”
Unfortunately, many foods marketed as healthy can still contain hidden highly processed ingredients. “Some common ingredients to look out for include high fructose corn syrup, artificial sweeteners like aspartame and sucralose, and artificial colors and flavors.”
However, Ruelle explains that the industry constantly tricks consumers into focusing on certain ingredients or nutrients because it allows them to swap in new ingredients while distracting us. “In this game, we always have to lag behind because the list of questionable ingredients is endless,” she says.
“The real problem with highly processed foods is not just one or two ‘bad’ ingredients – it’s about the overall impact of these foods on our health.” Therefore, as a rule of thumb, if you recognize a highly processed food or an unknown ingredient, try to reduce your consumption.”
If you’re one of the many consumers who feel overwhelmed when reading labels, Ruelle introduces a handy app. GoCoCo makes it easy to spot highly processed foods and even identify additives banned in Europe or California with just one scan.
Professional tips for a healthy diet
A good goal is to gradually reduce the consumption of highly processed foods. Here’s how:
Write a shopping list before shopping
“It’s difficult to eat in moderation when you’re eating products designed to be consumed in excess.” Plan your grocery shopping with lists. (GoCoCo can help you with this with an in-app feature where we curate healthier product options by category.)
Add fruits and vegetables to your plate
“Sometimes it’s not what you take out but what you add that matters,” says Ruelle. Fresh fruit for dessert or a salad before a meal are great ways to increase the nutrients from whole foods.
Avoid drinks during operations
Try sparkling water, flavored water or tea instead. “If you can go without sugar for three weeks, you’ll be amazed at how your taste buds adjust and suddenly you won’t crave sweet things as much. It’s smart to avoid artificial sweeteners because the brain thinks they’re sugar, leaving you addicted to the sweet taste.”
Plan your snacks
Ruelle recommends keeping dried fruit on hand (look for varieties with no added sugar or salt). “That way you’ll always have something healthy to snack on when hunger strikes.”
It’s not about what you eat, but how you live
Make mealtime a social experience. Ruelle encourages you to enjoy your food without rushing and to find joy in daily rituals that nourish your body and mind.
GoCoCo – The perfect companion for grocery shopping
You buy a protein bar on the way home from the gym and later find out it’s highly processed. Too bad. “We shouldn’t blame consumers entirely for buying highly processed foods because today it’s almost impossible to avoid them completely.” But you don’t have to be fooled again and again. GoCoCo is designed to help consumers make healthier food choices by revealing the truth about what they’re consuming.
“Through a quick barcode scan, the food is rated based on its nutritional composition (sodium, calories, saturated fat, added sugar and degree of ultra-processing) on a scale of 1 to 10,” explains Ruelle.
“The best part is that you’ll also get suggestions for similar foods with better ratings, so you can start finding healthier alternatives right away.” The app also offers healthy recipes, articles and nutritional insights backed by science and board-certified dietitians.
Final thoughts: If you do eat highly processed foods every now and then, Ruell encourages you to enjoy them. “Food is supposed to be a source of pleasure, so don’t beat yourself up,” she says. “A little indulgence every now and then is perfectly fine, especially if your diet consists mostly of fresh, unprocessed foods.”
