The Worst and Best Ultra-Processed Foods You Can Eat, Per AHA

Meet the experts: Danbee Kim, M.D.,, nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School; Cheng-Han Chen, M.D., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Keri Gans, R.D., author of The Small Change Diet; Kathleen Moore, R.D.N., a registered dietitian nutritionist at The Ohio State University Wexner Medical Center

So, which ultra-processed foods are considered “healthier” and what does this mean for your diet going forward? Doctors and a dietitian explain.

The levels of food processing are classified under something called the NOVA scale. This scale lumps foods into these four main categories:

• Unprocessed and minimally processed foods: This includes foods that are in their natural state or barely altered, like strawberries, carrots, and milk.
• Processed culinary ingredients: These ingredients are created through minimal processing, like pressing, refining, grinding, or milling. The category includes things like olive oil and almond flour.
• Processed foods: Foods in this category are changed from their natural state. They usually have sugar, oil, salt, or other substances added. Canned tuna and some cheese fall under this umbrella.
• Ultra-processed foods: Ultra-processed foods contain ingredients like artificial colors and flavors, preservatives for shelf stability, and other ingredients to preserve texture. Many packaged foods are considered ultra-processed.

The report doesn’t have great things to say about ultra-processed foods, calling them a “growing public health challenge.”

Even more, “most ultra-processed foods overlap with foods high in saturated fat, added sugars, and sodium, which are already targets for cardiometabolic risk reduction,” the report states.

The report lists a link between ultra-processed foods and a range of serious health complications, including heart attacks, stroke, sleep disorders, depression, type 2 diabetes, and obesity. But the report also stresses the importance of identifying “high-risk” ultra-processed foods subgroups to break down healthier options within this category.

By encouraging people to have less of the most harmful ultra-processed foods and steering them more towards “a small number of select, affordable ultra-processed foods of better diet quality,” people may improve their health risks, the review says.

The AHA stops short of saying that certain ultra-processed foods are actually healthy. But the organization flags some options as being better for you than others. Those include:

• Low-sodium whole-grain breads and crackers
• Low-sugar yogurts
• Tomato sauces
• Nut- or bean-based spreads
• Flavored dry-roasted chickpeas
• Unsweetened, dried fruit-based snacks
• Unsweetened high-fiber cereal
• Plant-based meat and dairy alternatives that are low in sodium, added sugars, and saturated fat, like soy milk and tofu

“Some ultra-processed foods can provide essential nutrients,” says Keri Gans, R.D., author of The Small Change Diet. “In contrast, others are loaded with added sugar, sodium, and unhealthy fats. Knowing the difference helps you choose options that work best for your health and your lifestyle.”

These foods “can actually provide useful nutrients and help people get affordable, convenient foods—especially when fresh options are harder to find,” says Danbee Kim, M.D., nutrition expert, weight loss surgeon, and assistant professor at Rutgers New Jersey Medical School.

Labeling some ultra-processed foods as better than others may also help people make more informed choices, says Kathleen Moore, R.D.N., a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. “Labeling all ultra-processed foods as ‘bad’ may discourage the consumption of some nutrient-rich convenient options, like whole grain breads, cereals and cereal bars, yogurt, and grab-and-go meals,” she says. “Sometimes it is useful to use some ultra-processed foods to save time or to incorporate balanced meal options when fresh foods are limited. Knowing which ultra-processed foods are more healthy will help consumers make better choices.”

The AHA also broke down the least healthy ultra-processed foods. Those include:

• Chicken nuggets
• Sausage
• Hot dogs
• Sugar-sweetened beverages
• Liquid cheese products
• Cookies
• Candies
• Gummy fruit snacks
• Refined grain breads
• Tortillas
• Dairy-based desserts like ice cream
• Ready-to-heat meals made with refined grains, high fats, or processed meats like boxed macaroni and cheese or pizza
• Tortilla- and potato-based chips

While the AHA report called out healthier versions of ultra-processed foods, experts say that still doesn’t mean you should load up. “These can provide beneficial nutrients and fit into a balanced diet,” Gans says. “However, still pair them with plenty of whole and minimally processed foods for optimal health.”

Dr. Chen agrees. “As much as possible, we should aim to eat whole foods rather than processed foods,” he says. But these foods have an important role for some people, as Moore points out.

“I work with many clients who incorporate ultra-processed foods into their weekly schedules for a variety of reasons,” she says. “Some cannot seem to find time for breakfast, or have a work schedule that makes sitting down for lunch difficult. I have clients who are busy parents and benefit from a frozen family meal or ‘grab and go’ meal when sports events make it difficult to eat a home-cooked meal. Overall, I encourage my patients to limit ultra-processed foods to less than half of their overall consumption.”

Dr. Kim suggests trying to have these foods in moderation. “Think of ‘healthier’ ultra-processed foods as a tool—something you can lean on when they help make your diet more balanced or easier to stick to, but not something to make the star of your plate at every meal,” she says.

The best way to reduce ultra-processed foods in your diet is to focus on whole foods first, according to Gans.

“Be prepared. Stock your pantry with nutrient-rich staples like canned tomatoes, beans, and oatmeal,” she says. “Include more fruits, vegetables, legumes, nuts, and whole grains, and make small swaps, like 100% whole-grain bread for white.” In a perfect scenario, Gans says that the first ingredient in the things you eat should be a whole food.

While you’re at it, Dr. Kim suggests cutting back on the “worst offenders,” especially sugary drinks, processed meats, packaged sweets, and salty snacks.

“The fewer ultra-processed foods you eat, the better—but it’s about progress, not perfection,” Dr. Kim says. “Swap out the unhealthy ones first, make room for healthier stand-ins when needed, and keep working toward a diet built mostly from whole, real foods.”