In recent years, the term ultra-processed foods (UPFs) has gained a lot of attention—and for good reason.
These foods have become a dominant part of the modern diet, especially in high-income countries, where they account for over 50% of total daily energy intake. But what exactly are UPFs, how do they differ from other foods, and why should we care?
To better understand UPFs, we can look to the NOVA classification system, a widely used framework that categorizes foods based on the extent and purpose of their processing. According to NOVA, there are four food categories:
- Unprocessed or Minimally Processed Foods (MPFs): These include whole or natural foods such as fruits, vegetables, whole grains, legumes, meat, and milk. Minimal processing (like freezing, drying, or pasteurizing) may be used to make these foods safe or convenient, but they remain close to their natural form.
- Processed Culinary Ingredients (PCIs): These are ingredients extracted from foods or from nature—like oils, butter, sugar, and salt. They are used to season and cook food but are not meant to be eaten on their own.
- Processed Foods (PFs): These are made by combining MPFs with PCIs to enhance flavor or shelf life. Common examples include canned vegetables with added salt, cheese, and freshly baked bread.
- Ultra-Processed Foods (UPFs): This final category refers to products that are heavily modified through industrial processes and contain ingredients not typically found in a home kitchen. UPFs often include refined sugars, protein isolates, hydrogenated oils, and numerous additives like artificial sweeteners, emulsifiers, thickeners, colorings, and flavor enhancers. These ingredients are used to improve shelf life, texture, and taste—making the food more appealing and addictive.
Examples of UPFs include soft drinks, packaged snacks, candy, reconstituted meats (like chicken nuggets or hot dogs), frozen meals, sweetened breakfast cereals, and instant noodles.
What makes UPFs concerning is not just how processed they are, but how they impact health. Studies consistently show that high intake of ultra-processed foods is linked to poor dietary quality, weight gain, and increased risk of chronic diseases like heart disease, diabetes, and some cancers. Despite these concerns, UPFs continue to make up a large portion of diets across the globe—and their consumption is rising rapidly, especially in middle-income countries.
The good news is that by making small, consistent swaps in your daily choices, you can reduce your intake of UPFs and improve your overall nutrition. For example, instead of buying packaged cookies, you might try baking a batch of homemade oatmeal cookies with oats, bananas, and a touch of honey. Rather than drinking soda, opt for sparkling water with a splash of citrus. Sandwiches can be made with grilled chicken instead of deli meats, and fresh fruit with Greek yogurt makes a great alternative to packaged snack cakes.
When shopping, a simple rule of thumb is to ask yourself: “Could I make this at home using whole-food ingredients?” If the answer is no, it’s likely a UPF.
By becoming more aware of how your food is made and choosing less processed options whenever possible, you’re taking meaningful steps toward better health—one meal at a time.
For more information, check out my podcast episode on the topic!
References
Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients. 2020; 12(7):1955. https://doi.org/10.3390/nu12071955