Michael Greger: What Are Ultra-Processed Foods?
Peer-Reviewed Research
Key Takeaways
- Prioritize unprocessed/minimally processed foods: Focus on fresh, frozen, or dried plant foods (vegetables, fruits, legumes, whole grains, nuts) with no added salt/sugar.
- Avoid ultra-processed foods (Group 4 NOVA): These contain industrial ingredients (artificial flavors, colors, emulsifiers) and cannot be made at home (e.g., Pop-Tarts, chips, soda, nuggets).
- Check labels for hidden additives: Reject products with more artificial ingredients than whole foods (e.g., “vegetable soup” with more salt/MSG than actual vegetables).
- Limit packaged foods: Most boxed/bagged items are ultra-processed; exceptions include plain frozen produce or whole foods like bagged apples.
Notable Quotes
“Ultra-processed foods are industrial formulations of several ingredients which… include food substances not used in culinary preparations, in particular, flavors, colors, artificial sweeteners, emulsifiers…”
Bottom Line
Eat whole, minimally processed plant foods and avoid industrially manufactured products with additives—your body can’t recognize them as real food.
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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