**Ultra-Processed Foods Experts Avoid—And What to Eat Instead**

Ultra-processed foods have become a staple in the American diet, making up more than half of many people’s daily calorie intake. However, increasing research suggests that these foods are linked to serious health risks, including obesity, cardiovascular disease, and even colorectal cancer.

To promote better overall health, some experts, such as Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, and Jinan Banna, a registered dietitian and nutrition professor at the University of Hawaii, actively avoid certain ultra-processed foods. Instead, they recommend healthier alternatives that provide essential nutrients without the negative effects of excessive sugar, sodium, and unhealthy fats.

Instant soup: A source of excess sodium and additives

While instant soups are a convenient meal choice, they often contain high amounts of sodium, saturated fats, and artificial additives. According to Banna, these ingredients wouldn’t normally be used in home cooking and can make the food harder for the body to process. Consuming excessive sodium has also been linked to higher blood pressure and increased risk of cardiovascular disease.

Instead of reaching for an instant soup, Banna suggests opting for low-sodium canned soup or, better yet, preparing a homemade version filled with nutrient-rich ingredients such as vegetables and fiber-packed beans. A homemade soup provides a satisfying and balanced meal without unnecessary additives.

Soda: A sugary beverage with no nutritional benefits

Soda is one of the most commonly consumed ultra-processed foods, but Banna avoids it entirely due to its lack of nutritional value and high sugar content. It is digested quickly, leading to sugar spikes followed by crashes that can trigger cravings and overconsumption later in the day. Research also suggests that excessive soda intake is associated with a higher risk of type 2 diabetes, obesity, and metabolic disorders.

A healthier alternative to soda includes cold hibiscus tea, sparkling water, or a moderate amount of coffee. These beverages provide hydration while avoiding excessive sugar and artificial ingredients, helping to stabilize energy levels throughout the day.

Sugary breakfast cereals: A quick meal that leads to energy crashes

Breakfast cereals, especially those marketed toward children, are often loaded with sugar. Dr. Uma Naidoo highlights that cereals such as Frosted Flakes and Fruit Loops cause rapid blood sugar spikes, which often lead to hunger and fatigue soon after eating. This makes it challenging to maintain energy levels and focus throughout the day.

Instead, Naidoo recommends starting the morning with more balanced and nutrient-dense meals. Options such as an egg scramble with spinach, avocado, and tomatoes or homemade chia seed pudding with blueberries and walnuts provide a combination of protein, fiber, and healthy fats that help sustain energy levels and support brain function.

Making healthier choices for long-term well-being

Highly processed foods typically contain excess sugar, salt, and unhealthy fats while lacking essential nutrients. Experts like Naidoo and Banna encourage people to take a more mindful approach to their eating habits by prioritizing whole, nutrient-rich foods and preparing more meals at home.

By making small yet meaningful changes—such as replacing soda with herbal tea, choosing homemade soups over instant varieties, and swapping sugary cereals for protein-rich breakfasts—individuals can significantly improve their overall health. Reducing dependency on ultra-processed foods can lead to better digestion, steadier energy levels, and a lower risk of chronic diseases in the long run.

Taking the first step toward a healthier diet doesn’t require drastic changes. Making one simple food swap today can set the foundation for lifelong well-being—your body will thank you for it.