On August 7, 2025, the Centers for Disease Control and Prevention (CDC) released a data brief revealing a striking reality: 55 percent of total calories consumed by Americans aged 1 and older come from ultra-processed foods. This figure, drawn from the National Health and Nutrition Examination Survey (NHANES) conducted between August 2021 and August 2023, underscores a dietary trend with profound implications for public health. The data is even more concerning for younger populations, with youth aged 1 to 18 deriving 61.9 percent of their calories from ultra-processed foods, compared to 53 percent for adults. Using the NOVA classification system, the CDC defines ultra-processed foods as products resulting from multiple industrial processes, often containing chemically modified substances and designed for convenience, palatability, and long shelf life. These include burgers, sweet baked goods, savory snacks, pizza, and soda—foods linked to serious health issues, including obesity, type 2 diabetes, cardiovascular disease, and cancer. From a functional medicine perspective, which emphasizes addressing root causes of disease through diet and lifestyle, this reliance on ultra-processed foods signals a critical need for dietary reform. This article explores the implications of the CDC’s findings, the nature of ultra-processed foods, their health impacts, and practical strategies to reduce their consumption while optimizing wellness.
Understanding Ultra-Processed Foods: The NOVA Classification
The NOVA classification system, developed by Brazilian researchers, categorizes foods based on the extent and purpose of processing. It includes four groups:
- Unprocessed or Minimally Processed Foods: Whole foods like fruits, vegetables, nuts, and lean meats, prepared with minimal alteration (e.g., washing, freezing).
- Processed Culinary Ingredients: Substances like oils, butter, sugar, or salt, used in home cooking.
- Processed Foods: Foods with two or three ingredients, such as canned vegetables or smoked meats, often involving simple preservation techniques.
- Ultra-Processed Foods: Industrial formulations involving multiple processes, such as chemical modification, and additives like emulsifiers, artificial colors, or sweeteners. These are energy-dense, low in fiber, and high in salt, sugar, and unhealthy fats.
Examples of ultra-processed foods dominating American diets include fast-food burgers, packaged sweet bakery products, savory snacks like chips, pizza, and sweetened beverages. According to the CDC, sandwiches (including burgers) contribute 7.6 percent of total calories for youth and 8.6 percent for adults, followed by sweet baked goods, savory snacks, pizza, and sodas. These foods are engineered to be “hyper-palatable,” triggering reward centers in the brain, which can lead to overeating and cravings, as noted in a 2023 The BMJ study linking ultra-processed foods to addictive eating behaviors.
Functional medicine views this dominance of ultra-processed foods as a root cause of the chronic disease epidemic. Unlike whole foods, which provide bioavailable nutrients and fiber to support gut health and metabolic balance, ultra-processed foods are stripped of essential nutrients and laden with additives that may disrupt physiological processes.
The Health Impacts of Ultra-Processed Foods
The CDC’s findings align with a growing body of research linking ultra-processed food consumption to adverse health outcomes. A 2024 The BMJ study found that higher exposure to ultra-processed foods is associated with 32 negative health outcomes, including:
- Type 2 Diabetes: The high glycemic load and low fiber content of ultra-processed foods cause rapid blood sugar spikes, contributing to insulin resistance. A 2019 Diabetes Care study linked high ultra-processed food intake to a 30–60 percent increased risk of type 2 diabetes.
- Obesity: Ultra-processed foods are calorie-dense and designed for overconsumption. A 2019 Cell Metabolism clinical trial showed that participants on an ultra-processed diet consumed 500 more calories daily and gained weight, compared to those on a minimally processed diet, even when nutrient content was matched.
- Cardiovascular Disease: The high sodium, trans fats, and omega-6 fatty acids in ultra-processed foods promote inflammation and hypertension. A 2021 Circulation study found a 10 percent increase in cardiovascular risk for every 10 percent increase in ultra-processed food consumption.
- Cancer: Ultra-processed foods are linked to higher cancer risk, particularly colorectal and breast cancer. A 2023 The Lancet Planetary Health study suggested that additives like emulsifiers and artificial sweeteners may disrupt gut microbiota, promoting inflammation and carcinogenesis.
- Mental Health and Mortality: The 2024 The BMJ study also tied ultra-processed foods to mental health disorders, sleep issues, and all-cause mortality, potentially due to their impact on gut-brain axis signaling and systemic inflammation.
Youth are particularly vulnerable, as their higher consumption (61.9 percent of calories) coincides with critical developmental periods. Functional medicine emphasizes that early exposure to ultra-processed foods may set the stage for lifelong metabolic dysfunction, as nutrient deficiencies and inflammation impair growth, cognitive development, and immune function.
The CDC data also revealed disparities: low-income adults consumed more ultra-processed foods than higher-income groups, likely due to the affordability and accessibility of these products. A 2024 American Society of Nutrition study noted that meals with 20 percent ultra-processed food content cost over twice as much as those with 67 percent, highlighting economic barriers to healthier eating.
Why Ultra-Processed Foods Dominate
Several factors explain the prevalence of ultra-processed foods in American diets:
- Convenience and Cost: Ultra-processed foods are cheap, shelf-stable, and ready-to-eat, making them appealing for busy families and low-income households. Fast-food chains and packaged snacks dominate food environments, especially in “food deserts” with limited access to fresh produce.
- Hyper-Palatability: These foods are engineered with precise ratios of sugar, fat, and salt to maximize palatability, as noted by dietitian Julia Zumpano in an ABC News report. This makes them addictive, driving overconsumption.
- Marketing and Availability: Aggressive marketing, especially targeting children, normalizes ultra-processed foods. Schools and workplaces often provide these foods, reinforcing their place in daily diets, as highlighted by experts in the CDC report.
- Lack of Awareness: Many Americans are unaware of the health risks or struggle to identify ultra-processed foods due to unclear labeling. The FDA and USDA are exploring a uniform definition to address this, as current classifications like NOVA may not fully capture the range of harmful foods.
Functional medicine critiques this food environment as a systemic driver of chronic disease, advocating for education, policy changes, and individual empowerment to shift dietary patterns.
Functional Medicine Strategies to Reduce Ultra-Processed Food Consumption
Functional medicine offers practical, evidence-based strategies to reduce reliance on ultra-processed foods, aligning with the CDC’s call to prioritize whole foods, as recommended in the Dietary Guidelines for Americans, 2020–2025. Here are actionable steps:
1. Prioritize Whole Foods
Replace ultra-processed foods with unprocessed or minimally processed options like fruits, vegetables, whole grains, legumes, nuts, and lean proteins. For example, swap packaged chips for air-popped popcorn or sliced vegetables with hummus. A 2025 Nature study found that participants lost twice as much weight on minimally processed diets compared to ultra-processed ones, even when matched for nutrients.
2. Read Labels Carefully
Learn to identify ultra-processed foods by checking ingredient lists for additives like high-fructose corn syrup, artificial flavors, or emulsifiers (e.g., carrageenan, soy lecithin). Nutrition expert Andrea Deierlein suggests choosing plain oats over instant flavored oatmeal, sweetened naturally with honey or fruit.
3. Cook at Home
Preparing meals at home allows control over ingredients. Batch-cook whole-food meals like roasted vegetables, quinoa, or grilled chicken to save time. Functional medicine emphasizes meal planning to reduce reliance on ready-to-eat ultra-processed foods.
4. Optimize Gut Health
Ultra-processed foods disrupt the gut microbiome, contributing to inflammation. Incorporate fermented foods (e.g., yogurt, kimchi), prebiotics (e.g., garlic, onions), and fiber-rich foods to support gut health, as recommended in a 2023 Nutrients study.
5. Balance Macronutrients
Pair carbohydrates with protein and healthy fats to stabilize blood sugar. For example, combine a small baked sweet potato with avocado and grilled salmon instead of a burger and fries. A 2018 Nutrients study showed this reduces glycemic spikes by 30–50 percent.
6. Address Socioeconomic Barriers
For low-income individuals, functional medicine advocates for community solutions like urban gardens, farmers’ markets, or policy changes to make whole foods more affordable. Education on budget-friendly options, like frozen vegetables or bulk grains, can help.
7. Limit Sugary Beverages
Sweetened beverages are a top ultra-processed calorie source. Replace soda with water, herbal teas, or sparkling water with fresh fruit. A 2020 American Journal of Clinical Nutrition study found that reducing sugary drinks lowered diabetes risk by 15 percent.
8. Educate and Advocate
Functional medicine encourages educating families and schools about ultra-processed food risks. Advocate for healthier school lunches and workplace cafeterias, as suggested by experts in the CDC report.
9. Monitor Health Markers
Work with a functional medicine practitioner to test for nutrient deficiencies, inflammation, or insulin resistance, tailoring dietary changes to individual needs. Continuous glucose monitors can help track responses to ultra-processed foods.
10. Gradual Transition
Abruptly eliminating ultra-processed foods can be challenging. Start by reducing one category (e.g., sugary drinks) and replacing it with whole-food alternatives, building sustainable habits over time.
A Path Forward: Functional Medicine’s Call to Action
The CDC’s finding that 55 percent of American calories come from ultra-processed foods, with youth consuming nearly 62 percent, is a wake-up call. While consumption has slightly declined (from 55.8 percent for adults in 2013–2014 and 65.6 percent for youth in 2017–2018), the numbers remain alarmingly high. Functional medicine views this as a systemic issue, rooted in food industry practices, economic disparities, and lack of education. However, it also sees hope in individual and collective action.
By prioritizing whole foods, reading labels, cooking at home, and advocating for systemic change, Americans can reduce their reliance on ultra-processed foods. These steps align with functional medicine’s mission to address root causes of disease, promoting metabolic health, reducing inflammation, and preventing chronic conditions like diabetes and cancer. The slight decline in ultra-processed food consumption suggests growing awareness, but sustained efforts—through education, policy reform, and personal commitment—are needed to shift the dietary landscape.
For those seeking to make changes, start small: replace one ultra-processed snack with a whole-food alternative, like fruit or nuts, and build from there. Consult a functional medicine practitioner to personalize your approach, especially if you have health concerns. The CDC’s data is a stark reminder that what we eat shapes our health—and choosing whole foods over ultra-processed ones is a powerful step toward a healthier future.