What Are Ultra-Processed Foods? Effect on Vision and Health

Ultra-processed foods are industrial formulations that undergo extensive processing and typically contain multiple ingredients not usually found in home cooking. Typically, these foods are lower in nutrients and fiber and higher in sugar, fat, and salt compared to unprocessed or minimally processed foods. Ultra-processed foods include soda, packaged cookies, chips, frozen meals, flavored nuts, flavored yogurt, hot dogs, distilled alcoholic beverages, and fast foods. Even many packaged breads, including those high in nutritious whole grains, qualify as ultra-processed because of the additives and preservatives they contain.

Researchers estimate that up to 70% of the U.S. diet is composed of ultra-processed foods. This is related to the addition of excess substances to enhance their taste, appearance, and shelf life. Ultra-processed foods often contain a variety of additives, such as artificial colors and flavors, thickeners, and preservatives. Common ingredients also include hydrolyzed proteins, sweeteners like fructose, high fructose corn syrup, invert sugar, and maltodextrin, as well as hydrogenated or interesterified oils. Additionally, these products may feature bulking, foaming, and gelling agents, along with flavor enhancers such as monosodium glutamate (MSG).

Vision Health

High consumption of processed and ultra-processed foods can contribute to serious eye conditions, including age-related macular degeneration (AMD), cataracts, glaucoma, and diabetic retinopathy. These foods are often high in refined carbohydrates, unhealthy fats such as vegetable, monounsaturated and polyunsaturated fats along with linoleic acid, trans fatty acids and sodium, which damage the delicate blood vessels and cells in the eyes through inflammation and oxidative stress.

One study suggested that a higher proportion of ultra-processed foods in the diet was significantly linked to elevated risk of AMD and cataracts. ¹

Research from the Massachusetts Eye and Ear Infirmary suggests that a diet high in junk food can raise the likelihood of developing age-related macular degeneration (AMD), and in some cases, may even lead to blindness. On the flip side, eating omega-3-rich foods like salmon and albacore tuna at least twice a week could help reduce this risk. Adding more leafy greens to your meals and steering clear of smoking are also beneficial steps for protecting your eye health. ²

Vegetarians can get DHA through algae-based supplements. Essential fatty acids are also found in foods like flax and chia seeds, soybeans, leafy green vegetables, nuts, and edible seaweed.

Brain Health

Ultra-processed foods have been associated with a higher risk of cardiometabolic conditions and neurological problems, including cognitive decline and stroke. Some researchers are even suggesting the term ultra-processed food use disorder to describe the impact of these eating habits. Diets high in these foods may also contribute to issues with mental health and sleep. ³

Ultra-Processed Foods and Gut Health

Ultra-processed foods can have a harmful effect on gut health by disrupting the balance of gut bacteria—reducing beneficial microbes while allowing less healthy bacteria to thrive. These foods, often loaded with artificial additives and emulsifiers but low in fiber, are linked to a drop in microbial diversity. This means fewer helpful bacteria such as Akkermansia muciniphila and Faecalibacterium prausnitzii, and a rise in bacteria that promote inflammation. Such changes can lead to ongoing inflammation in the body, which is connected to chronic conditions like irritable bowel syndrome, metabolic syndrome, colorectal cancer, and type 2 diabetes.

The gut microbiome—the genetic material of all the microbes in the gut—relies on a delicate balance that is increasingly thrown off by modern eating habits, especially diets high in ultra-processed foods. Our gut is home to trillions of microorganisms that have evolved alongside us, forming a symbiotic relationship. These microbes are crucial for many bodily functions, including immune system development, nutrient metabolism, defense against harmful pathogens, and even supporting brain health. ⁴

Other Health Conditions

A diet rich in ultra-processed foods has been associated with an increased risk of obesity, type 2 diabetes, and certain types of cancer.

A recent study showed that high consumption of ultra-processed foods was linked to an increased risk of heart disease and stroke in U.S. adults. In particular, the study found that the participants with the highest ultra-processed food intake showed a 17% greater cardiovascular disease risk, 23% greater coronary heart disease risk, and 9% greater stroke risk compared with those with the lowest intake. ⁵

A study conducted by the International Agency for Research on Cancer (IARC) in partnership with the University of Vienna found that greater intake of ultra-processed foods is linked to a higher risk of developing cancer and multiple cardiometabolic conditions. ⁶

Another study showed an association between ultra-processed food consumption and lung cancer risk. ⁷

Twenty adult participants stayed in a hospital setting and followed two different diets for 14 days each: one made up of ultra-processed foods and the other of unprocessed foods. Both diets were carefully matched for calories, sugar, fat, fiber, and macronutrient content. Participants ate about 500 more calories per day, on average, when consuming the ultra-processed diet compared to the unprocessed one. Changes in body weight closely mirrored the differences in how much energy was consumed on each diet. ⁸

In another study, ultra-processed foods were linked to a higher risk of Type 2 Diabetes. ⁹

Dietary Recommendations

Minimize intake of fast foods and off-the-shelf prepared meals. Read the ingredients to know what is in these meals.

Prepare fresh food at home. You can, for example, cook on one day to have some healthy meals prepared for the rest of the week.

Limit eating refined carbohydrates, including sugar and white foods (white pasta, white bread, white rice, etc.). When eating out, order a salad first to start feeling full.

If you like, treat yourself to an occasional dessert or fast food meal, so as not to feel deprived.

Only include healthy oils in your diet, such as first cold-pressed olive oil. Avoid any foods that contain trans fatty acids, including most margarines, many chips, some desserts, and prepared foods. Generally, cook with butter, coconut oil, or olive oil at low to moderate heat. Avoid cooking with vegetable oils.

Get more detailed diet recommendations.

See our juicing recipes for a variety of eye conditions.

Suggested Supplements

Dr. Grossman’s Complete Eye Formula 2oz (oral spray)

Dr. Grossman’s Vision Wellness Package (2-month supply)

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

Nitric Oxide Supplement – helps promote increased oxygen through the body and eyes.

NMN Wonderfeel Capsul 60 vegcaps

Green Tea 60 lvcaps

Dr. Grossman’s ReVision Formula (wild-crafted herbal formula) 2 oz

Dr. Grossman’s Retinal Support (wild-crafted herbal formula) 2 oz

Brain and Memory Power Boost 120 caps

Cognirev Extra Strength 2 oz Oral Spray

Packages

Brain and Memory Support Package 1

AMD Package 1 (3-month supply)

Recommended Books

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s