Written by Natalie Pirolli, MS, RDN, LDN RYT | February 6, 2025
One of the main topics flooding my social media feed lately is processed food and its potential impact on our health. (That and a few celebrity breakups which I, admittedly, have spent too much time trying to figure out what went wrong...). While I do think being more mindful of what we're eating is a positive, I can see how this laser focus on food as the key determinant of our health status can be problematic.
There is already a lot of misinformation out there about nutrition and how we "should" be eating. While some may find it helpful to see suggested "healthy" food swaps on their social media feed, others can take these "healthy" suggestions to extremes and develop disordered eating habits or a full-blown eating disorder. That's part of the reason why I feel it's important to address this.
Yes, nutrition plays an important role in our physical and mental health and well-being, but it is just one piece of our very large health puzzle. Let's not forget some of the other major determinants of health like:
Physical activity level
Stress (physical, emotional)
Mental health
Sleep habits/quality
Alcohol, tobacco, and other substance use
Socioeconomic status and other social determinants of health
Environmental factors
Access to healthcare
Genetics
Many of these can play a role in developing cardiovascular disease, type 2 diabetes, neurological disorders, hormonal dysregulation, weight gain, and so on. And many of these are interrelated, for example physical inactivity can lead to increased feelings of anxiety and depression (among other things). Our mental health status and stress can lead to issues with sleep (among other things). Inadequate sleep can lead to cardiovascular disease, weight gain, alcohol abuse, and so on.
Back to the food for a minute. It's well known that processed and ultra-processed foods have become staples in what's known as the “typical” American or Western Diet over the years. Increased intake of ultra-processed foods has been linked to increased inflammation and risk of chronic disease. But it's important to also recognize what these foods have displaced in our diet like fruits, vegetables, nuts, legumes, whole grains, quality proteins, etc. This displacement means a lack of fiber, vitamins, minerals, antioxidants, anti-inflammatory nutrients, phytonutrients, and potential unbalanced/inadequate macronutrient intake among other nutritional issues.
Over time, a lack of nutrient-dense foods can contribute to the development of a number of chronic diseases. For example:
Fiber (from fruits, vegetables, seeds, legumes, whole grains) plays an important role in not only our gut health (which impacts our mental health, immune system, and other body systems) but our heart health.
Potassium (from fruit and veggies like bananas, oranges, potatoes, spinach, avocado, etc.), plays a key role in blood pressure and blood sugar regulation (think: rising levels of hypertension and insulin resistance).
What I’m saying here is it may not just be processed foods alone that are causing adverse effects on our health, but also their displacement of nutrient-dense foods and the health-boosting nourishment they provide. In other words, if we are often choosing the processed/ultra-processed foods over whole, nutrient-dense foods, this dietary pattern could be problematic.
And while yes, there is rightfully so concern for what goes into these processed/ultra-processed foods and what is sometimes used to grow our crops, let's not forget some of the other places we've been more regularly getting exposed to chemicals/additives over the years that could be impacting our health. To name a few:
Plastic (it is quite literally everywhere)
Topical products with additives we are absorbing through our skin that may be harmful (e.g., endocrine disruptors, etc.)
Products with added fragrances (skin care, perfume, detergent, cleaning products, etc.)
Cookware, food storage items, etc. with leaching chemicals entering our food
Vapes, cigarettes, alcohol and other substances
Injectables like botox/filler
Medications that can overtime lead to other health issues (requiring additional medication)
Another change in more recent years is that we are glued 24/7 to those little computers in our hands that we call phones. Constantly bombarded with notifications, comparisons and misinformation on social media, and missing what's going on around (and/or inside of) us. Not exactly the recipe for boosting mental health. And when we aren't on our phones, we're watching the big screen, or working on the medium-sized screen–constantly flooding our eyes with blue light which disrupts our circadian rhythm (which plays a role in almost all body processes from sleep to hormone regulation and more).
But yeah, it's definitely just the processed foods that have led to this increase in chronic disease...
My point in saying all of this isn't to make you afraid of, well, everything. It's to remind you that there are so. many. factors. that contribute to our health. When we see the headline "increased ultra-processed food intake causes inflammation" we need to ask ourselves if that study accounted for all of the other contributors to inflammation. Were the participants in this study also smokers? Physically inactive or overexercising? Chronically taking lots of NSAIDs? Not eating many whole foods (i.e., were ultra-processed foods making up the majority of their diet)? Not sleeping well or dealing with stress? All of these other things contribute to inflammation in the body as well, and it is usually not just ONE thing causing our health issues.
Mental health is another significant contributor to chronic disease that we (Western medicine and what seems like the majority of society) often overlook or discount completely. The mind is powerful. Did you know that the way we think and feel about the food we're eating can sometimes be more impactful on our well-being than the food itself? This can be seen for example with the relationship between stress and digestion–if we go into a meal stressed, it can actually impair digestion and cause gastrointestinal distress. This is in part why I fear that this recent hyper-focus on and worry about ingredient labels could cause more harm than good for some.
But naturally, we are worried. Why wouldn't we want to take steps to reduce our risk of disease and live a healthier life? (That is, if you are lucky to have the means to do so, for example have access and the financial means to shop at a health food store, incorporate wellness practices, seek support from wellness practitioners, etc.).
If you are feeling concerned about your health and not sure where to start with all of the information out there, here are a few things I would recommend:
Incorporate more whole foods
I consider these our fruits, vegetables, animal proteins, whole grains, nuts, legumes, and dairy like milk, yogurt, and cheese for example. In my opinion, these are foods that are closest to their natural form with minimal processing (for example a block of cheese made from cow’s milk vs. the bit of dairy used in a spray can of cheese). When and if you're able, aim to incorporate more organic produce, animal proteins that were raised without antibiotics and/or were grassfed when applicable, and always wash your produce before consuming.
Eating more whole foods will help to provide more essential nutrients, antioxidants, phytonutrients, etc., which can help to decrease our risk of disease and illness by reducing inflammation, oxidative stress, and nutrient deficiencies among other things.
Aim for balance
It's great to incorporate more nutrient-dense foods in the diet (as I just recommended), however we need the flexibility of knowing that not every single food choice has to be the "best" or most nutrient-dense option. Convenience, preference, celebration, and comfort for example can be behind some of our food choices too. Processed foods can be part of a healthy, nutrient-dense diet. Plus it would be nearly impossible to avoid all processed foods (fun fact: did you know a bag of frozen spinach is technically "processed" since it's been chopped and frozen? Clearly not all processed food should be avoided!).
If we want to boost our nutritional status and help reduce the risk of disease, we can aim for more nutrient-dense foods and overall balance in the diet. For example, the 80/20 rule where 80% of the time we’re aiming to choose nutrient-dense options and 20% of the time we’re less concerned with nutritional density.*
View health holistically
Remember that food is one piece of our health puzzle, and it's not just what we eat it's how we eat–eating a balance of foods from all food groups, eating enough, eating in a way that helps regulate blood sugar levels, eating mindfully, eating without fear, guilt, or shame.
Then there are all those other contributors to our health that we need to assess like stress management, sleep quality, blue light exposure, mental health and well-being, physical activity, exposure to toxins like alcohol, tobacco, etc. and so on. Could any of these use a little more attention in our life?
Try to look at your health and well-being as a compilation of your lifestyle habits. We're very quick to blame food when most often it is a combination of things that are impacting our health and how we feel.
Take it with a grain of salt
I love when social media is used for good–spreading awareness, teaching helpful skills, providing sound advice–but not everything out there is true and not everything will apply to you. You have unique circumstances, needs, and preferences. What someone on Instagram "eats in a day" might not be what you need to eat in a day (and for all we know, may not even be what that person really eats in a day). A post showing the list of ingredients in a drink from the 90s compared to a list of ingredients in that same drink today, might be altered and omitting some things from the 90s for clickbait or to make a point (think about it: how was the drink purple in the 90s without containing grape juice or food coloring?). Most people post with the intention of getting attention and their source of information may not be reliable (or existent).
Overall, my thoughts on this recent focus on processed/ultra-processed foods and ingredients:
This could be beneficial. If actionable steps will be taken to truly improve our food systems (removal of harmful ingredients and improving processing, agricultural, and environmental practices), this could have a positive impact.
This could be harmful for some. If all of this talk is creating intense worry, fear, or preoccupation with food, that can be more detrimental to our health than the food itself. If you’re noticing any of this, consider reaching out to an RDN and/or mental health professional for support.
Processed foods are not solely to blame for our health and the increase in chronic disease risk and occurrence. Again I think nutrition is one piece of a giant health puzzle.
We should zoom out and acknowledge that there are many other health determinants and contributors to chronic disease like physical activity level or lack there of, stress, mental health status, sleep, socioeconomic status, access to healthcare, etc., and it is usually a combination of things impacting our health and well-being.
I think we are missing the mark a little bit by hyper-focusing on the ingredients in processed foods. The message should also include that it is problematic that ultra-processed foods are displacing intake of more nutrient-dense foods. Also, that it is not only the types of food we eat but our overall dietary patterns that influence health.
This also includes eating in a way that meets our energy and nutrient needs, balances blood sugar levels, and acknowledges preferences.
And may include assessing our thoughts/beliefs around foods, body image, and learning to eat without fear, guilt, or shame.
I think the country could also take actionable steps in other directions to help reduce chronic disease risk and occurrence.
For example, how can we make nutrient-dense foods more affordable and accessible to help correct the displacement with ultra-processed foods? Some Americans rely on these foods to feed their families. They don't have a grocery store nearby or a car or the means to get to one and need to rely on convenience foods sold cheaply nearby.
Another example–I think our healthcare system could use a pretty good makeover–perhaps increasing affordability and accessibility, and promoting lifestyle changes first/before medications (when applicable/safe) among other things. Maybe we could look into why certain medications over time lead to other health issues/comorbidities that then require additional medications and how to avoid this cycle? Just a couple of ideas...
I'm not claiming to be an expert in government policies, the healthcare system, pharmaceuticals, endocrine disruptors, FDA regulations, or even all things pertaining to food and nutrition (and not everyone on Tik Tok is either). This is my opinion and I hope it may be helpful for those feeling a little worried with all of the fear-mongering messages out there. I hope this information and my suggested tips might help you feel like you can take part in your health journey and reduce your risk of disease even when it sounds like we’re doomed or the system is against us.
Know, of course, that your specific needs and preferences might be different than what I suggest here or in any blog/social media post (of mine, or someone else's).
This is a lengthy blog :) And I feel like it had to be because nutrition and health are nuanced. It's not as simple as the headlines make it seem: eating this food = guaranteed heart disease. We need to remember to zoom out, ask questions, and think about our well-being holistically.
Questions? Concerns? Reach out to chat or learn more about working together on your nutrition and health-related goals.
*this is an example, not saying this is how you specifically should or may need to eat!
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