What is This Stuff?? Ultra-Processed Foods

At Swank Chiropractic Sports Medicine, we take a whole-body approach to health. While spinal health & physical activity are vital, nutrition plays an equally significant role in achieving optimal well-being. One of the most common barriers to a healthy diet today is the widespread consumption of ultra-processed foods.

What Are Ultra-Processed Foods?

Ultra-processed foods are highly altered products that contain ingredients like fats, sugars, salts, & chemical additives. These are not just minimally processed foods, such as frozen vegetables or whole grains, which retain much of their original nutritional value. Instead, ultra-processed foods are more like science experiments—manufactured for convenience, extended shelf life, & addictive flavor.

Examples include:

• Sugary cereals
• Chips & packaged snacks
• Frozen meals
• Sodas & other sweetened beverages
• Chicken nuggets & hot dogs

Why Are Ultra-Processed Foods So Harmful?

The problem lies in what these foods add—& what they lack. They’re often calorie-dense, nutrient-poor, & packed with artificial additives. Over time, a diet high in ultra-processed foods can lead to:

• Chronic inflammation, which is linked to diseases like arthritis & heart disease.
• Obesity, due to high levels of added sugars & unhealthy fats.
• Type 2 diabetes, from frequent blood sugar spikes caused by refined carbohydrates.

The convenience of these foods comes at the cost of your health, but the good news is there are simple, practical steps to reduce their impact.

How to Cut Back on Ultra-Processed Foods

Transitioning away from ultra-processed foods doesn’t have to be overwhelming. Even small changes can lead to big health improvements. Here’s how you can start:

1. Shop the Outer Aisles
   Stick to the perimeter of the grocery store, where you’ll find fresh fruits, vegetables, lean meats, & whole grains. The inner aisles often contain the most heavily processed options.
2. Read Labels Carefully
   Look for hidden additives & preservatives like high-fructose corn syrup, hydrogenated oils, & food dyes. If the ingredients list is long or filled with unrecognizable terms, it’s likely ultra-processed.
3. Cook More at Home
   Preparing meals from scratch allows you to control the ingredients & avoid added sugars, unhealthy fats, & artificial flavors. For example, try baking sweet potato fries instead of reaching for a bag of chips.
4. Make Gradual Swaps
   Instead of eliminating all ultra-processed foods at once, start by replacing one or two items with healthier alternatives. For example, swap sugary cereals for oatmeal topped with fresh fruit or canned tuna for processed lunch meats.

Striving for Balance

While it’s ideal to minimize ultra-processed foods, it’s not always realistic to eliminate them completely—life is busy, & convenience is sometimes necessary. The goal is to prioritize whole & minimally processed foods, making them the foundation of your diet.

Total Health at Swank Chiropractic Sports Medicine

At Swank Chiropractic Sports Medicine in Cary, NC, we understand that health is about more than just your spine. We’re here to support your entire well-being, from helping you stay active to encouraging healthy dietary habits. Together, we can create a personalized approach to wellness that fits your lifestyle & helps you achieve your health goals.

Make small changes today for a healthier, more balanced tomorrow!