Though tasty and convenient, ultra-processed foods come at a cost

On the first floor of the King Center on the Auraria Campus, vending machines stand as fluorescent oases, tempting hungry people with quick pick-me-ups.  

Sure, it’s convenient. But what’s the nutritional trade-off with many of these offerings that, according to one recent study, make up more than 73% of the U.S. food supply?   

Ultra-processed foods are in the spotlight now, as emerging research links them to a range of health concerns from overeating, weight gain and poor gut health to heart disease and Type 2 diabetes. 

“Most people think of ultra-processed foods as just junk food, but the scientific definition is more nuanced — it’s not just about calories and nutrients but how the food is formulated,” said Micah Battson, Ph.D., associate professor in the Department of Nutrition at Metropolitan State University of Denver. 

As defined by Nova, a widely used system that classifies foods based on the amount of processing they undergo, ultra-processed foods are industrially formulated products made from refined ingredients and additives (such as emulsifiers and preservatives) that alter taste, texture and shelf life, often containing little to no whole foods.  

Ultra-processed foods are “often wrapped in plastic and have at least one ingredient you wouldn’t find in your home kitchen,” Battson said, noting they emerged in the 1950s when companies started engineering foods to last longer, taste better and maximize profit, Battson said.   

RELATED: What foods to eat (and avoid) for a long life

“One way I think about UPFs (ultra-processed foods): They’re more of a manufacturer’s formula than they are food,” said Abi VerValin, a graduate student in MSU Denver’s Master of Nutrition program. 

VerValin is a member of the department’s Nutrition Nerds Journal Club, which specifically focused on ultra-processed foods last semester. She noted how breakfast bars dipped in a white coating mimic “milk and cereal” but that the coating isn’t cultured yogurt or dairy; rather, it’s engineered to trick our senses into thinking it is.  

Another characteristic of ultra-processed foods: They’re crafted to make us crave them.  

“There’s a reason we reach for ultra-processed foods,” VerValin said, pointing to National Institutes of Health research on overconsumption. “They’re designed to hit all the pleasure points — fat, salt, sugar — but without the natural satiety signals that tell us we’ve had enough.” 

Natalie Nowak, registered dietitian with the Health Center at Auraria, echoed this. In addition to no-cost nutrition counseling, she leads workshops on intuitive eating and lunch-and-learns. She noted that ultra-processed foods may have negative effects on the gut microbiome, which typically likes fibrous and fermented foods.  

“A lot of UPFs mess with our hunger and fullness cues,” Nowak said. “It’s not just about what’s in these foods; it’s about how they affect your body’s ability to self-regulate hunger.  

“You might eat a whole box of mac and cheese and feel kind of full, but then an hour later, you’re hungry again.”  

With the growing scrutiny ultra-processed foods are receiving, some food producers are starting to reassess and revise their products. “We’re seeing a shift — companies are reformulating ultra-processed foods to meet consumer demands, adding things like fiber and probiotics,” Battson said. “But does that make them healthy? That’s the big question.”  

It’s easy to assume that anything other than fresh whole foods is unhealthy, but the reality is more complex. Battson noted that food processing such as fermentation, drying and canning have been around for centuries and that not all processing is harmful, with foods such as canned beans and fortified grains remaining nutrient-dense.   

Another substantial consideration in the discussion is food access. It’s nice to say “just eat more whole foods,” but for many, that’s not financially or logistically feasible, Nowak said.  

“We try to help people work with what they have,” she said. “If your only option is ultra-processed from a food pantry like Rowdy’s Corner, we want them to take that and ask, ‘How can we make it more nutritious? Can you add frozen peas or beans?’  

“It’s not about perfection; it’s about balance.”

VerValin said nutritionists often frame foods as “victors or villains,” but ultra-processed foods fall into a gray area. Instead of demonizing individual foods, she suggests focusing on balance rather than restriction. 

“I always remind people: There’s no such thing as a ‘bad’ food,” VerValin said. “It’s about how much, how often and what else is in your diet.”