In a groundbreaking move, the U.S. government is recommending that Americans steer clear of “highly processed” foods due to their role in fueling diet-related illnesses. This guidance, however, poses a challenge for many who wish to cut down on ultra-processed foods but struggle to identify them, according to research findings.
“Advertising often makes people think foods are minimally processed when they’re actually ultra-processed,” notes Alexandra DiFeliceantonio, an expert in food selection neuroscience at Virginia Tech.
Ultra-processed foods are typically produced with ingredients not commonly found in home kitchens, such as preservatives and artificial additives. Research has linked these foods to various health issues, including diabetes, heart disease, depression, and obesity.
Dr. Dariush Mozaffarian, head of the Food is Medicine Institute at Tufts University, says, “When people ask me about ultra-processed foods, they’re often most confused about grains, carbohydrates and starches.” He provides two guidelines to help consumers make healthier choices.
1. The 10 to 1 Test
“A food should have at least 1 gram of fiber for every 10 grams of carbohydrate,” Mozaffarian advises. To illustrate, a granola bar with 30 grams of carbohydrates should contain at least 3 grams of fiber. This ensures a balance of refined and whole ingredients.
2. The Water Test
Mozaffarian suggests a practical test: submerge the starchy food in water for a few hours and observe. If the grain or starch remains intact, it’s likely minimally processed.
If grains dissolve in water, they are more likely to be ultra-processed. Whole wheat breads and minimally processed grains maintain their structure due to their intact cell walls, which not only protect carbohydrates from water but also slow digestion.
This slow breakdown of carbohydrates is beneficial since it prevents rapid glucose spikes, which can lead to insulin spikes and potentially, insulin resistance and diabetes.
In contrast, ultra-processed grains are manufactured in a way that makes them easier to digest rapidly, leading to quicker glucose absorption and insulin response.
A Practical Demonstration
Recently, a home experiment with a homemade whole wheat loaf and a store-bought baguette revealed stark differences. The homemade bread remained intact in water, whereas the processed version turned mushy, highlighting the contrasting effects of processing.
Witnessing these outcomes offers a tangible understanding of how processed foods interact differently with our bodies compared to their minimally processed counterparts.
Copyright 2026 NPR
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