Ultra-processed foods: What are they and how to avoid on your diet

What are ultra-processed foods (UPFs)?

Ultra-processed foods are products that come from multiple stages of processing using various ingredients. Many of these ingredients are for industrial use only, meaning they don’t exist in nature as ready-to-use items.

These ingredients are formulated for specific purposes, such as extending the shelf life of food, giving artificial flavour to make the product more palatable, or providing creaminess to food products. Most of the time, these foods are made with the primary goal of increasing their sales potential. 

As a dietitian, my mission is to teach my patients how to eat real food and how to choose their food wisely. I want to write about UPFs to inform you and empower you to make better food choices.

How is food classified?

The term “ultra-processed” comes from the NOVA food classification system developed by the University of São Paulo in Brazil. In this system, foods are categorised into four groups based on the type of processing involved in their production:

• Category 1: Unprocessed or minimally processed foods – These are foods obtained directly from nature, such as vegetables, leaves, seeds, meats, fruits, eggs, and milk, and are consumed without undergoing any processing or alteration. Minimally processed foods involve minimal changes like cleaning and selecting grains for consumption, grinding grains into flour, freezing meat cuts, or pasteurising milk.
• Category 2: Processed culinary ingredients – This group includes foods extracted from unprocessed or minimally processed foods or directly from nature to be used for seasoning and cooking. Examples include oils, fats, sugar, and salt.
• Category 3: Processed foods – These are products made from unprocessed foods with added salt or sugar. Examples include preserved vegetables, fruits in syrup, cheese, and bread.
• Category 4: Ultra-processed products – This category refers to the ultra-processed foods mentioned earlier. Examples include filled cookies, soft drinks, packaged snacks, instant noodles, processed and packaged meats, processed cereals, and processed yoghurts.

Why should we avoid ultra-processed foods in our daily diet?

This type of food product is nutritionally unbalanced, containing large amounts of salt, sugar, and fats, which leads to overconsumption due to its high palatability. Of these products, only a small portion comes from natural foods, with the rest made up of culinary ingredients and food additives.

Often, these products contain ingredients exclusive to the industry, developed in labs from petroleum and coal. These additives are included to extend the shelf life, enhance flavour, and keep consumers coming back to buy more.

Did you know that bread, classified as processed food, can become ultra-processed if extra ingredients like hydrogenated vegetable fats, sugar, starch, whey protein and emulsifiers are added? Processed bread should only contain flour, yeast, water, and salt on its ingredient list.

Have you heard of empty calories?

Empty calories come from foods that provide energy, often in large amounts, mostly from poor-quality sugars and fats, without supplying nutrients like vitamins, minerals, or fibre. That’s why they’re called “empty”, you’re consuming a lot of calories without the essential nutrients that are vital for health.

So, how do you know if a food is ultra-processed?

The best way is to read food labels. The main part to check is the ingredient list. If a product has a long list of ingredients, usually more than five, and contains unfamiliar names, it’s likely an ultra-processed product. 

Did you know the ingredients are listed in order of quantity? So, the first ingredient listed is the most abundant. If sugar is listed first, then sugar is the main component.

And what about products marketed as low-calorie, diet, or light? Are they a better option?

The answer is no. Often, to reduce calories or remove something specific like sugar or fat, companies add other substances to maintain the expected texture, flavour, and aroma. Many times, fat is reduced at the expense of adding more sugar or vice versa. Additionally, chemicals are often added to mimic the effects of sugar or fat. The big issue is the marketing of these products, which promotes them as healthy due to lower fat, for example. Many emulsifiers are added to UPFs to improve taste and texture, and while some studies suggest they may have negative health effects, more research is needed to determine their exact impact.

Can light or diet ultra-processed foods cause weight gain?

While light or diet ultra-processed foods may reduce certain ingredients like sugar or fat, they often contain additives that enhance flavour, which may encourage overconsumption, potentially leading to weight gain. There is growing evidence that high consumption of ultra-processed foods may be associated with obesity, as they are often energy-dense and low in nutritional value.

As a dietitian in my clinic, I always recommend eating whole foods in their natural form and always avoid low-fat and light versions. Natural fats are not the enemy, as we need healthy fats in our diet for hormone brain health.

And have you noticed the packaging of these UPFs?

They are often brightly coloured to catch the consumer’s eye, and they usually come in large packages, encouraging overeating. Also, these packages are designed to be easy to open, requiring no physical effort, which further promotes a sedentary lifestyle since you don’t even need to prepare your food.

Another important point is the environmental impact.

The production of ultra-processed products is considered harmful to the planet for several reasons, such as:

• They increase waste from packaging, which ends up being discarded and polluting the environment.
• The industries that produce these products require large areas of land and advanced technology, leading to deforestation to make space for new factories.
• The demand for sugar and oils promotes monoculture farming, which relies heavily on pesticides and fertilisers, which is strongly associated with soil and water contamination.
• It also requires large-scale distribution of these products, involving long transportation routes that contribute to increased pollution and energy consumption.

Navigating the world of food labels and understanding the impact of UPFs on your health can be overwhelming. That’s where a professional nutritionist comes in. By working with a nutritionist, you’ll receive personalised guidance tailored to your unique health needs and lifestyle. Whether it’s identifying healthier alternatives, understanding portion sizes, or learning to read ingredient labels effectively, a nutritionist helps you make informed, balanced food choices.

In addition to creating a customised nutrition plan, a nutritionist provides ongoing support to help you stay on track with your goals. From meal planning to offering practical tips for daily challenges, you’ll have expert advice every step of the way. Our clinic also offers continuous communication through our app, where you can ask questions, get encouragement, and have your plan adjusted in real time based on your progress.

With the right guidance, achieving a healthier lifestyle and reducing your reliance on UPFs becomes not only manageable but sustainable in the long term.