What exactly are ultra-processed foods?
ULTRA-PROCESSED foods are products defined primarily based on the level of industrial processing they undergo. They are considered industrial creations, which means they contain heavily processed ingredients and additives and are formulations mostly made from ingredients that you would rarely, if ever, find in a home kitchen.
Decoding the NOVA system
The term “ultra-processed foods” comes from the NOVA classification system, which groups foods into four categorises based on how much they have been processed – not on their nutritional value. UPFs represent the fourth and highest level of processing.
1. Unprocessed or minimally processed foods: These are foods that are close to their raw or whole state, like fruit, vegetables, milk, eggs, fish and nuts, without added ingredients.
2. Processed culinary ingredients: These are items like salt, sugar and oils that are used in cooking to prepare other foods, not typically eaten on their own.
3. Processed foods: These are foods made by combining the first two categories, like tinned vegetables and pulses, homemade breads and cheeses. They’re prepared in ways similar to what you could do at home.
4. Ultra-processed foods: These are foods that contain ingredients you wouldn’t normally use at home, with additives like preservatives, sweeteners and artificial colours and stabilisers. They often have a long shelf life and include foods like ice cream, sausages, crisps, fizzy drinks and instant soups.
Key characteristics of UPFs:
• They are industrially formulated products, typically ready-to-eat or ready-to-heat.
• They contain heavily processed ingredients and various additives.
• They often contain ingredients such as emulsifiers, sweeteners, stabilisers, thickeners, gelling agents and artificial colours and flavours, that are rarely or never found in a standard home kitchen.
• They contain minimal, if any, intact whole foods.
• They are frequently high in saturated fat, salt, and sugar.
UPFs in your shopping cart: Common examples
While some UPFs are obvious, like sugary drinks or packaged snacks, many common household staples also fall into this category.
Common examples include:
• Packaged Snacks such as crisps and biscuits.
• Sugary drinks like cola, sodas, carbonated soft drinks, and energy drinks.
• Processed meats such as ham and sausages, and prepared meat products like hot dogs.
• Convenience foods including mass-produced bread, breakfast cereals, instant soups, and frozen dinners.
• Sweets and desserts such as ice cream and fruit-flavoured yogurts.
Alarmingly, ultra-processed foods make up nearly 60 per cent of the typical adult’s diet in countries like the US and the UK, and this figure is even higher for children. Consumption is generally highest among children, urban residents and people from lower socioeconomic backgrounds.
A study conducted in Fiji identified that UPFs appear to be a large contributor to energy, sodium, fat and sugar intake in adults in the Central Division of Fiji.
The high cost of convenience: Health risks
High consumption of ultra-processed foods is associated with poor overall dietary habits and is consistently linked to a higher risk of more than 30 chronic health conditions.
Overeating, weight gain and diabetes
Ultra-processed foods are designed to maximise appeal and can promote overeating, which is a major factor in metabolic issues.
• A controlled study showed that when people were placed on an ultra-processed diet, they ended up eating about 500 extra calories per day compared to when they ate a minimally processed diet, leading to weight gain.
• This consumption is strongly linked to an increased risk of developing obesity, Type 2 diabetes and prediabetes.
• Even modest increases in UPF intake have been shown to disrupt glucose regulation in young adults.
Impact on the heart
The regular intake of UPFs significantly raises the risk of severe heart and circulatory problems.
• Studies show that people who consume the highest amounts of ultra-processed foods are 24 per cent more likely to experience serious cardiovascular events, including heart attacks, strokes, and angina.
• A high intake of UPFs is also linked to an increased risk of developing high blood pressure (hypertension).
Impact on the brain and mental health
• Beyond physical health, high UPF consumption has been linked to increased risk of cognitive impairment and stroke.
• These foods can cause insulin spikes, which may alter normal brain cell function.
• High intake of UPFs is linked to increased symptoms of depression and anxiety
Links to cancer and gut health
The consumption of UPFs has been associated with an increased risk of various cancers.
• Notably, individuals who eat higher amounts of ultra-processed foods may have a 41 per cent relatively higher risk of lung cancer than those who eat the lowest amounts.
• Emerging research suggests that UPFs can disrupt the gut microbiome, the community of microorganisms in the digestive system.
• Diets high in UPFs are implicated in gut issues like Inflammatory Bowel Disease (IBD), and consuming them may worsen symptoms in those who already have IBD. Some additives in UPFs may contribute to chronic inflammation.
Beyond the label: Why processing matters
While most UPFs are unhealthy because they contain high levels of salt, sugar and saturated fat, researchers are still trying to determine if the industrial processing itself causes harm, independent of these nutrients.
• Some observational studies have suggested that the processing may be harmful even after accounting for high fat, salt and sugar content.
• The actual processing of food can change how our bodies respond; for instance, ground nuts release fats that are more easily absorbed than if the nuts are eaten whole.
• It is crucial to remember that not all ultra-processed foods are equally unhealthy. The NOVA system’s broad definition means that some nutrient-dense foods, like whole-grain breads or fibre-fortified cereals, may be labelled as UPFs due to industrial methods.
• Conversely, some non-UPFs, such as unprocessed red meats or homemade desserts, can lead to health issues if consumed in excess due to naturally high fat or sugar content.
The central focus, therefore, should remain on overall diet quality.
Taking action: Simple steps to improve your diet
Since cutting out all processed foods can be impractical for most people due to time and budget constraints, experts recommend focusing on balancing your diet by emphasising whole, minimally processed foods.
The perimeter strategy and label check
Making smart choices starts at the grocery store.
• Shop the perimeter: Most grocery stores place fresh items, such as the produce section, around the outer edges. Focus your shopping here to load up on fresh vegetables, fruits, dried beans, and intact whole grains—foods that don’t have and don’t need labels.
• Read the label: Ultra-processed foods often have a long list of ingredients that sound unfamiliar. Make it a habit to identify and reduce products that are high in added sugar, salt, or saturated fat.
• Prioritise whole foods: When buying packaged foods (like canned beans or frozen vegetables), focus on those where a whole food is the main ingredient with as few additives as possible.
Healthy swaps you can make today
You can gradually reduce your UPF intake by making simple substitutions:
• Instead of flavoured yogurts (which often have added sugar/sweeteners), choose plain yogurt and add your own chopped fresh fruit.
• Instead of sugary, low-fibre breakfast cereals, eat porridge with fruit and nuts.
• Instead of buying sauces or ready meals, cook your favourite meals in larger amounts at home and freeze the extra portions for convenience later.
• Instead of shop-bought cakes or pies, choose fresh, baked or stewed fruit.
Remember that the most effective way to lower the risk of chronic diseases is to adopt healthy eating patterns, such as a Mediterranean-style diet, which naturally emphasizes minimally processed foods like vegetables, fruits, fish, and whole grains. Start with small, practical changes because the best diet is the one you can follow consistently.
Conclusion
The substantial body of evidence confirms that ultra-processed foods (UPFs), industrial formulations often high in saturated fat, salt, and sugar, are strongly associated with poor overall diet quality and an increased risk of severe health issues including obesity, type 2 diabetes, cardiovascular disease, cancer, depression, anxiety, and overall morbidity and mortality. Although the classification system used to identify UPFs is broad, and the nutritional quality of individual processed foods can vary widely, the current scientific focus remains on promoting overall diet quality to prevent chronic diseases. Therefore, the crucial health strategy involves radical actions to reduce high UPF consumption throughout the population and emphasize adopting dietary patterns based on freshly prepared, unprocessed, or minimally processed foods.
Negative effects of UPFs on human health. Picture: SUPPLIED
Eatwell guide. Picture: SUPPLIED
