Faced with the ongoing issue of Americans' high intake of ultra-processed foods (UPFs), new research has once again highlighted the associated health risks. This study, published in Nature Medicine, determined that diets comprising chiefly minimal-processed foods provide more significant weight loss benefits than those heavy on ultra-processed foods.

Dr. Amar Dave, a lifestyle medicine specialist with MedStar Health, explains that processed foods are those that have been altered in some way. The alteration can be heating, freezing or dehydrating a food. However, he points out that a major issue arises when foods are processed to enhance their tastiness, at the expense of their nutritional value.

The question arises if all processed foods are harmful. Dena Champion, a leading dietitian at The James Cancer Hospital and Solove Research Institute at Ohio State University Wexner Medical Center, explains that the answer largely depends on the type and level of processing. Processing can make our food safer and more accessible. The trouble starts when we either remove useful nutrients or introduce harmful ones.

The NOVA classification system helps to provide a clearer understanding of processed foods. The system classifies food into four categories: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. As per Dr. Dave, once a food is altered from its natural state - be it by eliminating an inedible side of a vegetable or through freezing or dehydration - it's categorized as minimally processed. Examples of this could be triple-washed spinach or a bag of frozen fruit, which are both beneficial for health and do not alter the nutrient content.

On the other extreme are ultra-processed foods which don't resemble their original form. Industrial methods and various additives are used for processing these foods which include pastries, sugary drinks, and pre-prepared meals among others. These foods are usually high in salt, fat, and added sugar, making them highly appealing but likely to lead to overconsumption.

A diet high in ultra-processed foods often lacks sufficient fruits, vegetables, whole grains, fiber, lean protein, and essential vitamins and minerals. Overconsumption resulting from such a diet can lead to weight gain and is linked with long-term chronic diseases such as diabetes, cancers, high cholesterol, and heart disease.

Shockingly, the majority of the daily caloric intake of many Americans comes from ultra-processed foods, as revealed by recent data from the Centers for Disease Control and Prevention. Therefore, it's crucial to understand the difference between minimally-processed and ultra-processed foods.

Champion reassures that occasional consumption of ultra-processed foods is not likely to significantly harm your health. However, she emphasizes the importance of examining the overall dietary pattern and prioritizing whole and minimally-processed foods.