Research suggests that the nutrient density of food, rather than its processing level, may have a greater impact on health. Xiaowen Wang, PhD, a nutrition researcher at the Harvard T. H. Chan School of Public Health, notes that typical ultra-processed food items are known to inflict adverse health outcomes.
However, a new study led by Wang found that ultra-processed foods, such as whole-grain breads and protein bars, may support overall health if they use high-quality ingredients.
Ultra-Processed Foods Get a Bad Rep—but They’re Not All Bad
Foods are categorized by level of processing using the NOVA classification system. This system was developed by the Center for Epidemiological Studies in Health and Nutrition at the University of São Paulo in Brazil.
A raw potato is unprocessed, while boxed mashed potato mix is processed, and potato chips are ultra-processed. However, processing type doesn’t automatically reflect a food’s nutritional quality, according to Wang.
A cooked white potato, for example, is a whole food with no processing other than being cleaned after harvest. Boxed mashed potatoes, on the other hand, have undergone more processing and may contain additives.
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The Study’s Findings
Wang and her research team analyzed data from three studies that followed the dietary habits of more than 200,000 American adults between 1984 and 2021. They used a guide called the Plant-Based Diet Index to assess how much each participant ate plant-based versus animal foods.
Wang’s team put the participants into four groups based on their diets: 1) healthy and ultra-processed; 2) healthy and minimally processed; 3) unhealthy and ultra-processed; 4) unhealthy and minimally processed.
The team found that during the study period, about half of the participants died or developed heart disease or type 2 diabetes. When the team compared health outcomes with diet, they found that healthy diets were associated with a lower risk of these outcomes.
The surprising part is that the team found that both healthy groups—despite being labeled as ultra-processed or minimally processed—had similar positive health outcomes. Specifically, participants in group 1 who followed a healthy/ultra-processed diet showed a lower risk of heart disease, type 2 diabetes, and death.
Scott Keatley, RD, notes that the term “ultra-processed” describes how a food was made, but it doesn’t necessarily tell us what that food contributes nutritionally.
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Which Ultra-Processed Foods Are Good for You?
Ultra-processed foods—such as whole-grain breads, dairy foods like Greek yogurt, and even protein bars—may support overall health, provided they use high-quality ingredients.
When it comes to protein bars, Lisa Moskovitz, RD, recommends reading the label closely and looking for bars with at least 10 grams of protein and a few grams of digestion-supporting fiber.
Sandra Zhang, RD, suggests choosing bars with a short ingredients list or with ingredients you recognize.
While the goal should still be to rely on minimally processed protein foods as much as possible, protein bars do have a place in any diet. Overall diet quality appears to be the stronger factor, and we shouldn’t discourage nutritious foods simply because they come in a package.
