If you're taking or considering GLP-1 medications like Ozempic, Wegovy, or Mounjaro, understanding what you eat is just as important as the medication itself. These drugs work by regulating appetite and blood sugar, but your food choices can either support or undermine their effectiveness. One key factor that often gets overlooked? The role of ultra-processed foods in your diet.

Ultra-processed foods (UPFs) are everywhere — lining grocery store shelves, filling vending machines, and often offering the most convenient and affordable option during a busy day. In the U.S., they now make up nearly 60% of the average American diet and contribute about 90% of the added sugars we consume.

Processing itself isn’t the enemy. In fact, some level of processing is essential to make food safe to eat and last long enough to get to your plate. But growing research suggests that a high intake of ultra-processed foods may contribute to a range of health concerns.

So what exactly counts as an ultra-processed food — and how is it different from a minimally processed one? Ahead, we’ll break it down, share examples, and offer realistic ways to cut back, if that’s something you want to do.

What does ultra-processed mean?

“Ultra-processed” refers to foods that are the most removed from their natural state. They are food products made from substances extracted from food. This means they are physically and nutritionally very different from whole foods.

Almost all the food we eat is processed to some extent. This means the food is changed from its original state. For example, roasted peanuts, pasteurized milk, or canned fruit are processed foods.

But with ultra-processed foods (UPFs), there are typically many more steps involved. Some processes used to make UPFs include:

• Separation of whole foods into individual parts: Sugars, fats, protein, and fiber are isolated from crops like wheat, corn, and soy.
• Hydrogenation: This changes the chemical structure of plant oils to help foods have a longer shelf life. But in doing so, the unsaturated or “good” fat gets converted into trans fat (the least healthy type of fat).
• Extrusion: Raw ingredients go through a series of processes, including mixing, heating and cooling, and shaping to create uniform pieces.
• Inclusion of additives: These include flavors, thickeners, emulsifiers, preservatives, and colorings to improve taste, texture, appearance, and shelf life.

Filippa Juul, PhD, an assistant professor in the Department of Health Policy and Management at SUNY Downstate, studies ultra-processed foods and their effect on health. She said that UPFs  are “composed of very highly refined ingredients — they have very little whole foods, and they usually have different sorts of additives.”

Common ultra-processed foods: A list of examples

Here are some examples of common ultra-processed foods:

• Sugary drinks: soda, energy drinks, blended coffees
• Packaged foods: cookies, crackers, chips, white bread
• Sweets and treats: candy, ice cream, chocolate bars
• Frozen meals: ready-to-heat foods, such as frozen pizzas, breaded chicken tenders, microwaveable mac and cheese, and TV dinners
• Breakfast foods: fruit yogurt, sugary breakfast cereals, flavored instant oatmeal, frozen waffles, breakfast sandwiches, and toaster pastries
• Meal replacements: energy bars and protein shakes
• Processed meats: chicken and fish nuggets and sticks, sausages, and hot dogs
• Processed cheese: American cheese, cheese spreads, and shelf-stable cheese products

Minimally processed vs. ultra-processed foods: What’s the difference?

Most food we eat is processed to some degree. But not all processed food is bad for your health. In fact, food processing is an important part of making foods safe, enjoyable to eat, and easy to store and use.

When it comes to health, it’s the degree of processing that makes a difference.

Minimally processed foods go through less processing than other types of processed foods. Examples of minimal processing include:

• Drying or dehydrating: This removes moisture and lowers the risk of spoilage from bacteria. Examples include raisins, jerky, and powdered milk.
• Boiling: Some vegetables — like beets — are preboiled and then sealed, so that they require less cooking time when opened.
• Freezing: Many vegetables and fruits are frozen and packaged so they can be stored in the freezer for long periods of time. Examples include frozen berries, green beans, and  spinach.
• Grinding: Whole spices, like red chili peppers and black peppercorns, are ground into a powdered form.
• Pasteurizing: Dairy products are examples of foods that are pasteurized (heated to kill harmful bacteria that can make you sick).
• Refining: This is any process that changes a food to improve its texture and make it more uniform. For example, the bran and germ in refined grains are removed and milled into a flour.
• Canning: Beans, coconut milk, and sardines are examples of foods that are available canned. As part of the canning process, foods are heated and sealed to prevent bacterial growth.
• Fermenting: In fermentation, yeast or bacteria break down carbohydrates into alcohol and other substances. Examples of fermented foods include pickles, sauerkraut, and kombucha.  

Examples of minimally processed foods

Here are some examples of common foods that have been minimally processed:

• Fresh and frozen vegetables and fruits
• Grains (like rice and wheat berry)
• Legumes (like beans and lentils)
• Fresh cuts of meat, poultry, and seafood
• Butter, lard, and salt
• Oils crushed from seeds or fruits, like olive oil
• Freshly made unpackaged breads
• Fresh cheeses

How to spot ultra-processed foods?

It’s not always easy to tell if a food is ultra-processed.

Some foods — including yogurts, cereals, and breads — can have different levels of processing. For example, a cereal can be minimally processed (plain shredded wheat) or ultra-processed (a sugary breakfast cereal).

Reading the ingredient list on nutrition labels can help if you’re not sure. Here are a few signs that a food is likely ultra-processed:

• A long list of ingredients (especially 10+ items)
• Ingredients you wouldn’t use at home (like maltodextrin, artificial sweeteners, or protein isolates)
• Additives to change texture, color, or shelf life

And beware of marketing: Even foods labeled “natural,” “organic,” or “plant-based” can still be ultra-processed. When in doubt, check the ingredient list — not just the front of the package.

Common ingredients in UPFs

Here are examples of ingredients you might see on the label of an ultra-processed food. Items toward the top of this list are more likely to show up earlier in the ingredients list:

• Hydrolyzed proteins and protein isolates, like whey and soy
• Hydrogenated or partially hydrogenated oil
• Casein
• Added sugar like high-fructose corn syrup, maltodextrin, and evaporated cane juice
• Natural and artificial flavors (like natural vanilla flavor, grape flavor, or cherry flavor)
• Flavor enhancers (like monosodium glutamate or MSG)
• Food colors, like red dye 40
• Emulsifiers that help stabilize foods, like soy lecithin
• Artificial sweeteners, like aspartame or sucralose
• Thickeners, like pectin, guar gum, and tapioca starch
• Bulking agents, like polydextrose or inulin
• Preservatives, like sodium benzoate
• Glazing agents that prevent discoloration, like carnauba wax

5 reasons ultra-processed foods are bad for you

Ultra-processed foods can be bad for your health in many ways. This is because they are high in calories, sugar, salt, and unhealthy fats, and low in fiber, vitamins, and nutrients. Let’s take a look at what some of the newest research says about UPFs and health.

1. Effects on your physical health

Diets high in UPFs have been linked to many different chronic health problems. And it doesn’t take a lot. A new study shows that with every 100 g of UPF consumed in a day, the risk of many of these conditions goes up (for reference, an individual bag of chips is about 30 g):

• Overweight and obesity
• Heart disease
• Cancer
• Irritable bowel syndrome
• High blood pressure
• Type 2 diabetes
• Inflammatory bowel disease

2. Effects on your gut

Ultra-processed foods may also change the gut microbiome (the trillions of bacteria living in our intestines) and contribute to inflammation.

For example, some emulsifiers “can affect the gut microbiome very negatively and lead to leaky gut,” Juul said. Leaky gut refers to the idea that your gut lining can become damaged and potentially allow different toxins and bacteria to be absorbed. Researchers are still trying to understand if or how it happens, but some have linked it to a higher risk of developing autoimmune disorders.

3. Effects on eating behaviors

Juul said that several different characteristics of UPFs may cause us to overeat them. Here are some reasons why:

• They have high amounts of sugar, salt, fat, and different textures. This can trigger the reward system in our brain, causing us to eat more.  
• They have been linked to changes in the way people behave around food and to addictive-like eating.  
• Many of them are soft and easy to chew, making it easy to eat them quickly. This may cause some people to eat more than they intend. Eating quickly has been linked to an increased risk of having extra weight or obesity.

4. Effects on your mental health

More research is showing that eating too many UPFs may have an impact on your mental health.

A review of several small studies showed that consuming high amounts of ultra-processed foods may be linked to an increased risk of developing mental health symptoms, including:

• Depression
• Anxiety
• Increased stress
• Alcohol use disorder

5. Effects on your lifespan

A new large study showed that eating too many UPFs may be linked with a shorter lifespan.

According to the study, people who ate high amounts of UPFs — especially processed meats and sugary soft drinks — were 10% more likely to die than those who ate less UPFs. The deaths were most often related to heart disease and diabetes.

How Ultra-Processed Foods Affect GLP-1 Treatment

If you're using GLP-1 medications, reducing ultra-processed foods can enhance your results in several ways:

• Blood Sugar Stability: GLP-1 drugs help regulate blood sugar, but UPFs cause rapid spikes and crashes that work against this benefit. Choosing whole foods creates more stable blood sugar levels that complement your medication.
• Appetite Control: While GLP-1 medications naturally reduce appetite, UPFs are designed to override satiety signals. This can make you feel hungrier despite taking appetite-suppressing medication.
• Weight Loss Support: GLP-1 drugs promote weight loss, but UPFs are calorie-dense and low in nutrients. Reducing them removes obstacles to your weight loss goals.
• Reduced Side Effects: Some people find that eating whole foods while on GLP-1 medications helps minimize digestive side effects like nausea and bloating.

Remember, GLP-1 medications are tools that work best alongside healthy lifestyle changes, including better food choices.

Strategies for avoiding ultra-processed foods

Ultra-processed foods are everywhere — and often the most affordable, convenient, and tasty options. That makes them tough to avoid, especially when you're juggling work, family, and a budget. And it’s not always clear what counts as “ultra-processed” in the first place.

The goal isn’t to cut these foods out completely. For most people, that’s not realistic or even necessary. Instead, try to use them more intentionally. Even among ultra-processed foods, there’s a spectrum: A daily sweetened yogurt may be a better option than chips and soda, even though all three are technically ultra-processed.

If you’re looking to cut back, here are some low-stress strategies to get started — without overhauling your entire pantry:

• Plan ahead (when you can): Prepping a few meals or snacks can make it easier to skip the packaged convenience foods.
• Cook once, eat twice: Make extra portions and store leftovers in the fridge or freezer for busier days.
• Swap smartly: Use leftover meats, beans, or roasted veggies in place of deli meats or packaged entrees.
• Upgrade your drinks: Flavor water or sparkling water with fresh fruit, herbs, or a splash of citrus instead of soda or sweetened drinks.
• Shop the freezer aisle: Frozen fruits and veggies are nutritious, long-lasting, and often cheaper than fresh.
• Stock snack options: Keep less-processed snacks on hand like plain nuts, hard-boiled eggs, fruit, roasted chickpeas, or air-popped popcorn.

Focus on what to add, not just what to avoid

Cutting back doesn’t mean you need to eat “perfectly” or give up all your favorites. Try focusing on what you can add:

• More whole or minimally processed foods like fruits, vegetables, whole grains, legumes, and simple home-cooked meals
• A balance of foods that work for your body and your lifestyle
• Occasional UPFs you enjoy, without guilt or shame

It’s not just about nutrition

Ultra-processed foods can also have cultural and emotional meaning — from childhood favorites to convenience meals shared during hard times. Eating these foods doesn’t make you “bad” or unhealthy. It makes you human.

The bottom line

Most of the food we eat is processed in some way — and that's not necessarily a bad thing. Processing helps make food safe, affordable, and convenient.

But diets high in ultra-processed foods, which are often packed with added sugars, fats, and artificial ingredients, have been linked to health issues like obesity, diabetes, heart disease, and depression.

While it's not always realistic to cut these foods out completely, small swaps — like choosing less-processed snacks or adding fresh ingredients to a frozen meal — can make a meaningful difference over time. This is especially true if you're using GLP-1 medications, where your food choices can either support or hinder your treatment goals.

Whether you're managing diabetes, working toward weight loss, or simply wanting to improve your health, understanding ultra-processed foods empowers you to make informed decisions. Aim for balance, and do what works for your time, budget, and lifestyle — your body and your medication will thank you.

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