More than half of American’s calories were delivered via ultra-processed foods from 2021 to 2023, according to new data released by the U.S. Centers for Disease Control and Prevention. Here’s why that is a concern.
Ultra-processed foods tend to be “hyperpalatable,” the CDC explained – meaning that they taste good and often have consistent flavors and textures. They also tend to be energy-dense, easy options, including packaged foods or fast foods. However, they also contain little or no whole foods and are low in dietary fiber. What they do typically contain are salt, sweeteners, and unhealthy fats.
“Most dietary guidelines, including the Dietary Guidelines for Americans, 2020–2025, recommend eating a variety of whole foods and limiting intake of foods with added sugars,” said the CDC.
Audacy reported on two studies last year that highlighted the risks of ultra-processed foods. One study published in the BMJ journal analyzed data linking these treats with negative health outcomes and even death. The other, in the Cell Metabolism journal, showed that ultra-processed foods can be hard to quit once you start eating them.
Additionally, the CDC said this week that “ultra-processed food consumption has been associated with higher risk of cardiovascular disease and all-cause mortality.”
Its new report found that the mean percentage of total calories consumed from ultra-processed foods among 1-year-olds and older was 55%. Younger people ages 1 to 18 received even more of their calories (nearly 62%) compared to adults age 19 and older, who received an estimated 53% of their calories from ultra-processed foods. At the same time, children ages 1 to 5 consumed fewer calories from ultra-processed foods (56.1%) than youth ages 6 to 11 (64.8%) and 12 to 18 (63%).
“Ultra-processed foods” is a pretty large category, but the CDC report listed the top five sources of these ultra-processed calories. Sandwiches, including burgers, were at the top of the list at 7.6% of total calories, followed by sweet bakery products at 6.3%, savory snacks at 4.9%, pizza at 4.7% and sweetened beverages at 3.9%. Breads, rolls, and tortillas made up 3.1% of total calories.
While more than half of all the demographics received more than half of their calories from ultra-processed foods, the CDC report also noted that the percentage of calories consumed from ultra-processed foods among youth decreased from August 2021 to August 2023 compared to 2017 through 2018. It also found that calories from ultra-processed foods seemed to decrease with age. For example, adults ages 19 to 39 consumed 54.4% of calories from ultra-processed foods, while adults 40–59 consumed 52.6% and adults 60 and older consumed 51.7%.
There were not differences observed regarding ultra-processed calories intake among youth based on income level. Among adults, the mean percentage of total calories consumed from ultra-processed foods was lower in those with the highest family income compared to those with lower incomes.
Dalia Perelman, a research dietitian with the Stanford Prevention Research Center, offered some advice last month for those concerned about the ultra-processed foods in their diet.
“The goal doesn’t have to be eliminating all highly processed foods, but to reduce the reliance on them,” Perelman said. “Mix it up. People eat a lot of snacks that are ultra-processed. I’d ask myself, ‘Can I think of a snack that’s less processed that I would enjoy?’ Maybe I’ll just have a handful of nuts and maybe some dried fruit, instead of bar, which is way more processed. Read ingredient lists a little more carefully to find foods that have fewer additives. For example, buy a pasta sauce with simple, recognizable ingredients – tomatoes, olive oil, herbs – and not too much salt.”