David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

How to Spot an Ultra-Processed Food | Dr. David Perlmutter

28 Sept 2026 · 1 min

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In this brief segment, Dr. David Perlmutter explains what constitutes a processed and ultra‑processed food and why these foods are linked to an increased risk of dementia. He offers practical shopping guidelines: avoid packaged items, steer clear of products with more than three ingredients, and prioritize foods that sit on the periphery of the grocery store and are minimally modified. He also highlights that ultra‑processed foods often have beneficial nutrients such as fiber and healthy fats removed to extend shelf life, further reducing their nutritional value. The goal is to give viewers clear visual cues for identifying and avoiding ultra‑processed foods during grocery trips.

Chapters

What actually is a processed food, or for that matter, an ultra-processed food? Ultra-processed foods are significantly associated when they are consumed with risk of dementia. So what is it? Well, it's difficult to say, you know, you can't carry around the exact definition, but here's what to look for. Number 1, if it's in a package, it is suspect. Number 2, if it has more than 3 ingredients, it is very suspect. So right off the bat, what we're saying is get foods that are at the periphery of the grocery store, that are not prepackaged, that have not been modified. We don't want foods that have additives, and at the same time, an important point about ultra-processed foods that we tend to neglect is that these are foods from which good things have been subtracted. Good nutrients, fiber, for example, extracted from these ultra-processed foods. Even good fats removed to extend shelf life. So I hope these pointers give you a sense as to what you should be looking for when you go shopping.