LEXINGTON, Ky. — Supermarket aisles brimming with brightly colored packages of ready-to-eat meals and quick snacks have become a fixture of American grocery shopping, but navigating the choice between ultra-processed and minimally processed foods matters for long-term health, according to a health column published by Kentucky Health News.

Dr. Michael Hall, a primary care physician with UK Family & Community Medicine-Georgetown, breaks down the differences between food categories and explains why awareness matters. While ultra-processed foods are convenient and affordable, research consistently links them to overeating and weight gain.

The distinction begins with understanding how food is categorized. Minimally processed foods remain close to their natural state — washed, cut, frozen or cooked, but with nothing extra added. Examples include fresh fruits, vegetables, nuts and plain yogurt.

Processed foods contain a short list of added culinary ingredients like salt, oil or sugar for flavor or preservation, while ultra-processed foods are industrial creations designed for convenience and shelf stability. They typically contain additives including sweeteners, dyes and flavor enhancers, Hall explains.

A key concern is consumption patterns. Research shows people naturally consume more than 500 additional calories daily when their diet includes substantial ultra-processed foods, according to both a 2019 U.S. study and a 2025 London study.

However, Hall notes that ultra-processed foods don't need to be eliminated entirely. Instead, making informed choices can support long-term health. He recommends checking food labels: the fewer ingredients listed and the more recognizable they are, the closer a food is to minimally processed. Higher fiber and lower added sugar are also markers of better choices.

Cost considerations exist. Three unprocessed meals daily cost approximately $45 more weekly than ultra-processed alternatives, though Hall notes that apps, websites and food services can ease meal planning.

Understanding these categories empowers consumers to make choices aligned with their health goals. Hall emphasizes that small steps toward less processing can yield significant benefits without requiring wholesale dietary overhauls.