Here's What Happens to Your Body When You Limit Processed Foods, According to Registered Dietitians

Wondering if limiting processed foods is worth it? Experts break down the short- and long-term effects.

Key Takeaways

• Cutting back on highly processed foods—especially those high in saturated fat, sodium, and added sugar—can support better heart health, lower blood pressure, and improve cholesterol levels over time.

• You may also notice steadier energy and blood sugar levels, along with fewer cravings, as more nutrient-dense foods take center stage.

• Not all processed foods are off-limits, so the goal is to shift toward a balanced pattern that includes more whole foods rather than eliminating convenience items entirely.

From frozen meals to packaged pastries, processed foods tend to get a bad reputation. It also makes sense; such foods are often low in the essential nutrients needed for optimal health. And while not all processed foods are necessarily “unhealthy” (more on that below), limiting them can generally have a positive impact on your health. To learn more, we chatted with registered dietitians to get the lowdown on processed foods, plus what you can expect to happen when you scale back on your processed food consumption.

Meet the Experts

• Lauren Manaker, MS, RDN, LD, is a registered dietitian and founder of Nutrition Now Counseling

• Caroline West Passerrello, EdD, RDN, LDN, is a registered dietitian and Academy of Nutrition and Dietetics spokesperson

• Mia Syn, MS, RD, is a registered dietitian and author based in Charleston, South Carolina

What to Know About Processed Foods

“Processed foods are any foods that have been altered in some way during preparation. This can include washing, chopping, freezing, cooking, or adding ingredients like salt, sugar, or preservatives,” shares Lauren Manaker, MS, RDN, LD, a registered dietitian and founder of Nutrition Now Counseling.

But here’s the thing: Food processing exists on a spectrum. What’s more, not all processed foods are unhealthy, and many are actually convenient and nutritious, notes Manaker. “For example, frozen vegetables, canned beans, whole-grain bread, plain yogurt, and nut butters with minimal added ingredients are all technically processed and can be part of a balanced diet,” Manaker explains.

“Ultra-processed foods, on the other hand, go through multiple processing steps and can contain additives like artificial flavors, colors, or preservatives,” Manaker adds. They also often have higher levels of saturated fat, sodium, and added sugar, which can have less desirable effects on the body.

Here’s a quick look at these potentially harmful nutrients:

Saturated Fat

“Saturated fat is often used in processed foods to enhance flavor, texture, and shelf life. While small amounts are fine, consistently eating foods high in saturated fat, such as fried snacks or certain baked goods, can raise LDL cholesterol levels, which may increase the risk of heart disease over time,” Manaker explains. 

Sodium

Salt, which is a source of sodium, is a common preservative and flavor enhancer in processed foods like deli meats, soups, and sauces. “While salt is essential for bodily functions, too much of it can lead to high blood pressure, which increases the risk of heart disease and stroke,” Manaker says. “Over time, it may also strain the kidneys,” adds Mia Syn, MS, RD, a registered dietitian and author based in Charleston, South Carolina.

Added Sugar

"Added sugar is used to improve taste, texture, and shelf stability in foods like sugary cereals, desserts, and sodas,” Manaker says. “A high intake of added sugars is associated with weight gain, obesity, type 2 diabetes and heart disease, and can displace more nutrient-dense foods in the diet,” Syn adds.

What Happens to Your Body When You Limit Processed Foods?

All foods have a place in a balanced diet. But if you’d like to prioritize more whole foods or increase your intake of key nutrients, it may be worth cutting back on some processed options—particularly those high in saturated fat, sodium, and added sugar. The exact results will depend on the specific foods you’re limiting (as well as the rest of your diet), but generally, the practice will positively affect your health.

For example, when you scale back on foods high in saturated fats (like packaged baked goods, fried items, and some convenience meals), your cholesterol levels—especially LDL or “bad” cholesterol—will improve over time, notes Caroline West Passerrello, EdD, RDN, LDN, a registered dietitian and Academy of Nutrition and Dietetics spokesperson. Eventually, this can help reduce the risk of developing heart disease and other cardiovascular conditions, according to Manaker. 

Meanwhile, reducing high-sodium foods like frozen meals, deli meats, and packaged snacks can reduce blood pressure, Passerrello points out. Over time, this can help reduce the risk of hypertension, stroke, and heart disease while supporting kidney function and overall cardiovascular health, Syn shares. “It can also help prevent fluid retention, which can cause bloating and discomfort,” explains Manaker.

Limiting processed foods high in added sugar, such as sugary drinks and pastries, has benefits too. In the short-term, it can help stabilize blood sugar levels and support more consistent energy levels, according to Syn. “Over time, reducing intake of added sugars can support metabolic and heart health,” says Passerrello. Specifically, Syn notes it can lower the risk of obesity, type 2 diabetes, and heart disease while improving overall diet quality by making more room for nutrient-dense foods.

But remember, limiting processed foods is just one part of a healthy diet, and it’s worth considering your eating habits overall. “Focus less on cutting out all processed foods and more on shifting the pattern, because what shows up most often is what matters most,” says Passerrello. So, when highly processed foods show up less often, more nutrient-dense foods can take their place, she explains.

Think fruits and vegetables for vitamins, minerals, and fiber, whole grains for sustained energy and additional fiber, and lean proteins for muscle repair and overall function, Manaker points out. “Healthy fats from sources like avocados, nuts, seeds, and olive oil can support heart and brain health,” she adds.