LEXINGTON, Ky. — A University of Kentucky physician offers insights into understanding the difference between ultra-processed and minimally processed foods, as recent research underscores growing health concerns about highly processed products dominating American diets.

Dr. Michael Hall, a primary care physician with UK Family & Community Medicine-Georgetown, explains that not all food processing is harmful. The distinction matters because adults with the highest intake of ultra-processed foods face a 47% higher risk of heart attack or stroke, according to recent research using national health data.

The NOVA food classification system, referenced by Hall, divides foods into four categories. Minimally processed foods are close to their natural state and may include frozen fruits, yogurt without added sugar, and dried herbs. Ultra-processed foods, by contrast, are industrial creations designed for convenience and shelf-stability, often containing additives like sweeteners, dyes and flavor enhancers. Examples include soda, packaged snacks, frozen meals and processed meats.

Hall notes that research consistently links ultra-processed foods to overeating and weight gain. A 2019 U.S. study found that people who ate primarily minimally processed foods lost about a pound per week, while those eating ultra-processed foods gained about a pound weekly when allowed to eat as much as desired. A 2025 London study showed participants on nutritionally balanced, minimally processed diets lost about twice as much weight and reported half as many cravings compared to those on balanced, ultra-processed diets.

The health implications are increasingly dire. A 2025 global analysis found that ultra-processed foods are linked to increased risks of Type 2 diabetes, obesity, chronic kidney and heart disease, and depression. The research, which examined hundreds of studies involving millions of participants, concluded that such foods represent a clear global threat to both physical and mental health.

Hall emphasizes that switching to less processed foods doesn't require total dietary overhaul. Small changes yield measurable benefits: replacing one ultra-processed meal daily with something fresh, swapping sugary drinks for water or tea, or keeping convenient whole-food snacks like nuts and cheese on hand can help.

UK HealthCare offers nutrition programs and resources to help residents make healthier dietary choices, including access to nutrition counseling through multiple clinics in Lexington. The institution also partners with the UK College of Agriculture to provide recipes and resources featuring Kentucky-grown foods.

While minimally processed foods can be more expensive—roughly $45 more per week than an all ultra-processed diet—Hall notes that meal-planning apps and food services can reduce barriers. Reading ingredient labels offers a practical starting point: fewer, more recognizable ingredients indicate foods closer to minimally processed. Fresh produce requires no label at all, Hall notes, making it an ideal choice.