By SmashMeals Editorial · Published · Updated
"Ultra-processed" may be the most-used food term of 2026, and one of the least understood. It does not simply mean "processed," "packaged" or "unhealthy." Here is what researchers mean by it, what two new studies added this fall, and how to cut back without turning dinner into a research project.
Processed is not the same as ultra-processed
Most food is processed in some way. Washing, cutting, freezing, cooking and fermenting are all processing. Researchers usually sort foods with the NOVA system, developed at the University of São Paulo, which groups foods by the purpose and extent of processing rather than by nutrients.
| NOVA group | What it means | Examples |
|---|---|---|
| 1. Unprocessed or minimally processed | Whole foods, possibly cleaned, cut, frozen or cooked | Fresh vegetables, eggs, plain rice, fresh chicken, milk |
| 2. Processed culinary ingredients | Things used to cook with | Oils, butter, salt, sugar |
| 3. Processed foods | Group 1 foods with group 2 ingredients added | Cheese, canned beans, simple breads |
| 4. Ultra-processed foods | Industrial formulations, often with ingredients not used in home kitchens | Soft drinks, many packaged snacks, reconstituted meat products |
A homemade meal of chicken, rice and vegetables cooked in oil and seasoned with salt is mostly groups 1 and 2. A frozen entrée built from modified starches, flavor enhancers and emulsifiers is likely group 4, even with similar calories.
What the U.S. government says in 2026
The 2025–2030 Dietary Guidelines for Americans, released January 7, 2026, advise avoiding "highly processed" packaged or ready-to-eat foods that are salty or sweet, including sugar-sweetened drinks, and limiting artificial flavors, petroleum-based dyes and certain additives. The phrase "ultra-processed foods" itself does not appear in the guidelines.
In August 2026, HHS announced that HHS and USDA had submitted the federal government's first proposed definition of ultra-processed food for final review, alongside an FDA proposal to tighten "generally recognized as safe" ingredient notifications. As of this writing, no final federal definition has been published.
Two new studies, two different lessons
Lesson one: a meal is more than its macros. In a study published October 5, 2026 in Nature Metabolism, Virginia Tech researchers fed just under 60 healthy adults either a highly processed or a minimally processed meal matched within 1% for calories, carbs, fat, protein, water and salt. The processed meal produced a larger insulin response and kept blood sugar elevated longer, and brain reward regions responded differently. It tested single meals, so it cannot show long-term harm. Read our news coverage.
Lesson two: the label hides opposite effects. A PLOS Medicine analysis of 461,682 older adults followed about 19 years found total ultra-processed food was not linked to colorectal cancer. But inside that total, fiber and whole grains (even from ultra-processed breads and cereals) were linked to lower risk, and processed meat to higher risk. Read our news coverage.
Put together: processing matters, but so does what the food actually delivers.
A practical way to cut back
You do not need to eliminate every packaged food. Aim at the ones that crowd out real meals.
| Instead of | Try | Why |
|---|---|---|
| Sugar-sweetened drinks | Water, unsweetened tea, sparkling water | The guidelines single these out. |
| Processed deli and reconstituted meats | Roasted or grilled chicken, turkey, beef | Linked to higher colorectal cancer risk in the NIH study. |
| Snack-food lunches | A planned meal with protein and vegetables | Busy days are when ultra-processed food fills the gap. |
| Refined snacks | Fruit, nuts, yogurt, cheese | Adds fiber, protein or calcium. |
| Guessing | Reading the ingredient list | Long lists of unfamiliar ingredients are a useful signal. |
If you eat gluten-free, be aware that many gluten-free breads and snacks are heavily processed to mimic wheat. Naturally gluten-free whole foods such as rice, potatoes, quinoa, beans, eggs, meat and vegetables are a simpler base.
The planning problem
Most people do not choose ultra-processed food because they love it. They choose it because it is there when they are tired, hungry and out of time. Planning removes the decision: when a real meal is already in the refrigerator, the vending machine loses.
SmashMeals cooks meals in our Kingsport kitchen and posts nutrition and ingredient information for each one. That does not make every meal right for every diet, and this research did not test our food. It does make the planning easier. See this week's menu, learn how ordering works, or read our guide to closing the fiber gap.
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Frequently asked questions
- What is the difference between processed and ultra-processed food?
- Processed foods are whole foods with simple additions like salt or oil, such as cheese or canned beans. Ultra-processed foods are industrial formulations, often with ingredients like modified starches, flavor enhancers and emulsifiers.
- Is there an official U.S. definition of ultra-processed food?
- Not yet. In August 2026 HHS and USDA submitted a proposed definition for final review. The 2025–2030 Dietary Guidelines use the term “highly processed” instead.
- Do I need to avoid all packaged food?
- No. Focus on the ultra-processed foods that crowd out real meals, especially sugary drinks and processed meats, and plan ahead for busy days.