Some ultraprocessed foods are better for you than others, according to a new science advisory released by the American Heart Association (AHA). The advisory sheds light on the impact of ultraprocessed foods on cardiometabolic health and outlines a framework to categorize these foods into “least healthy,” “moderately healthy,” and “healthier” groups.
Understanding Ultraprocessed Foods (UPFs)
Ultraprocessed foods, also known as UPFs, are industrial formations that contain additives to enhance shelf-life, appearance, flavour, and texture. These include soft drinks, processed meats, packaged snacks, mass-produced breads and baked goods, ready-to-heat meals, refined breakfast cereals, protein bars, margarine, and many more. The consumption of these foods has been linked to numerous adverse health effects, making them a growing concern worldwide.
The NOVA system, the most widely used system for categorizing UPFs, was the main focus of the AHA’s advisory. This system categorizes foods from group 1 (least processed) to group 4 (ultra-processed). However, a major limitation of the NOVA system is that it doesn’t provide a breakdown of the nutritional quality of the foods in each category. Thus, the AHA advisory emphasizes the need for distinctions between UPFs rather than blanket recommendations to avoid all of them.
The Impact of UPFs on Cardiometabolic Health
Research has shown that as the intake of UPFs increases, so does the risk of cardiovascular disease, Type 2 diabetes, obesity, and overall mortality. For instance, a review of 45 meta-analyses in 2024 classified the evidence as convincing for death from cardiovascular disease and highly suggestive for diabetes and obesity. Moreover, a 2025 study estimated that 37% of cases of heart disease and stroke, and 38% of deaths, could be attributed to UPF consumption.
How UPFs Can Harm Health
Most UPFs are high in saturated fat, added sugars, and sodium, ingredients known to be harmful when consumed in excess. Additionally, UPFs often contain specific combinations of fat, sugar, and sodium, as well as additives and textures, that may stimulate the brain’s reward system, making them highly appealing and easy to overeat. Certain additives found in UPFs may also disrupt the gut microbiome. However, more research is needed to determine if the processing of UPFs and their additives are harmful independent of poor nutrient quality.
AHA’s Approach to UPFs
In their new science advisory, the AHA recognizes that not all UPFs have poor nutritional quality. They consider some “healthier” than others due to their better nutritional profiles. These include low-sodium whole grain breads and crackers, lightly or unsweetened high-fibre breakfast cereals, and plant-based meat and dairy alternatives that are low in sodium, added sugars, and saturated fat.
However, even these “healthier” UPFs should be consumed carefully. Research suggests that eating a diet containing these foods can still result in people eating more calories than they would if eating a minimally processed diet. Therefore, while it may not be possible to completely avoid UPFs, the goal should be to limit their consumption.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
