Navigating the Noise about Ultra Processed Foods, the Healthy Way
One of the most discussed nutrition topics in recent years is Ultra Processed Foods (UPFs). In the noisy world of nutrition headlines, understanding UPFs and their relevance to health is important for individuals looking to cultivate a balanced and informed approach to eating for personal wellbeing.
In this blog I take a nuanced look at the definition of UPFs, explore the potential concerns, and discuss how to maintain a healthy relationship with these foods in the modern environment in which they are ubiquitous.
What are Ultra Processed Foods?
UPFs, as the name suggests, define food products that have undergone processing and include the presence of industrially modified ingredients and additives not commonly found in home kitchens - such as refined food substances (e.g. protein isolates, modified starches) or food additives that enhance palatability, texture, or shelf life (e.g. emulsifiers, stabilisers, artificial sweeteners, and flavour enhancers).
The NOVA classification, the most widely adopted system for categorising foods based on their level of processing, places UPFs in Group 4 representing the most ‘heavily processed’ foods.
Typically, these are packaged, branded food products, designed for longevity on the shelf and require little or no preparation by the consumer. Convenient, often heavily marketed, and affordably priced, it may come as no surprise that many of us are likely to consume a UPF daily. UPFs now account for 56.8% of total energy intake and 64.7% of total free sugars in the UK diet.
POTENTIAL CONCERNS FOR HEALTH
The recent spotlight on UPFs has raised concerns about their potential impact on health. While research in this area is still evolving, and no double-blind, placebo-controlled trials have been conducted specifically on UPFs as a category (the gold standard of scientific studies), observational studies and mechanistic research suggest that high UPF intake may be linked to an increased risk of obesity, heart disease, type 2 diabetes, and certain cancers.
Whilst the exact mechanisms behind these risks remain under investigation, potentially they include:
Excessive intake of added sugars, trans fats, and sodium, which are common in UPFs and may be associated with metabolic dysfunction.
Food additives and emulsifiers, some of which may affect gut health and inflammation, though more research is needed.
Chemical contaminants from packaging, such as endocrine-disrupting compounds (e.g., BPA, phthalates), which can leach into food and may have long-term health effects.
‘Hyper-palatability’ and potential ease of overconsumption which may lead to excess calorie intake and poor dietary quality.
The Trap of Food ‘Addiction’?
One reason UPFs have raised concern is their potential to alter appetite regulation and trigger addictive behaviours in some individuals.
When food manufacturers combine high levels of refined sugar, salt and fats in palatable formulations this is thought to stimulate the brain's reward centres, leading to cravings and overconsumption. It is a working theory that this ‘food-reward’ relationship can create a cycle of dependence on UPFs, making it challenging for some people to resist these foods even when they are aware there may be potential health consequences, however, this theory is yet to be proven in human studies.
The existence of food addiction is a highly debated and somewhat controversial topic. Some experts argue that while food can be compulsively consumed, it does not meet all the clinical criteria for addiction such as tolerance and withdrawal. Whilst food may not create addiction in the same way as drugs, the food-reward relationship may contribute to compulsive eating behaviours and some people’s lived experience in relationship with certain foods can feel addictive.
UPFs, NUTRIENT DISPLACEMENT, AND YOUR GUT
A ‘narrow diet’, or ‘over-reliance’ on any one food or food group may run some level of risk for our health. If consumption of UPFs comes at the expense of a person eating other more nutrient-rich and diverse foods (vegetables, wholegrains, and protein-rich foods), over time this could lead to poorer overall dietary quality.
Some, but not all, UPFs are energy-dense but nutrient-poor meaning they provide lots of calories with relatively few vitamins, minerals, fibre, or beneficial phytonutrients. Over time, the risk of nutritional imbalances or deficiencies may therefore be increased if UPFs dominate the diet, and there may also be a risk of an unfavourable reduction in the diversity of the gut microbiome.
Just as biodiversity is essential for healthy ecosystems in which to grow food, diversity in our diets is considered healthy for the ecosystem of microbes in our guts which thrive on the array of fibres and polyphenols in plant foods. Current evidence also suggests that additives, emulsifiers, artificial sweeteners, and other ingredients in UPFs may precipitate unfavourable changes in the gut microbiome, potentially contributing to dysbiosis, inflammation, and metabolic disturbances - however, more human studies are needed to fully understand long-term impacts.
WHERE’s THE LINE?
Understandably, all this talk about processed foods might make you feel anxious about your own health or concerned about the state of the food industry, and perhaps want to opt out of commercialised eating altogether. If this is you, I totally get this! Personally, I am all for a complete reevaluation of our food production practices, and would love to see a shift towards adopting more health- and environmentally-friendly approaches that emphasise local food networks and natural agriculture techniques, whilst simultaneously improving the quality of processed foods.
However, while it is important to be aware of potential health risks of excessive reliance on UPFs, I also believe it is worth remembering there is no evidence to indicate risk associated with occasional intake. This is an important distinction that isn’t clear when we read the headlines.
While habitually high intake (several times a day, or in more than half of daily meals) is associated with the most significant health risks, more occasional intake as part of an otherwise nutrient-dense, balanced diet may reduce the likelihood of nutrient displacement, and inflammation or other health issues associated with high UPF consumption.
Determining a universally ‘safe’ level of UPF intake is challenging because their impact can depend on individual health, the specific types of UPFs consumed (see more on this below), and overall dietary patterns. However, the current evidence points to an ideal threshold of keeping UPF intake to less than 20% of total calories.
So, at this time at least, it appears that for many people consuming UPFs a few times per week or even once per day may be manageable without significant health risks - especially if the rest of the diet is ‘higher-quality’, comprising a diverse range of whole or minimally processed foods.
Not ALL Processed Foods Are Equal
If you’re already feeling a little fearful of UPF or overwhelmed around the topic and the bearing on your own daily diet choices and health, then I encourage you to zoom out for a moment and read on.
I believe it is really important to dive deeper into the definitions of UPFs that have been devised, and acknowledge that not all processed foods are created equal. There are actually four categories in the NOVA classification: Group 1: Unprocessed or Minimally Processed Foods, Group 2: Processed Culinary Ingredients, Group 3: Processed Foods and Group 4: Ultra Processed Foods.
Below I share a list of foods that sit in Group 3: Processed Foods:
canned or bottled vegetables, fruits and legumes with salt
salted or sugared nuts and seeds
salted, pickled, cured or smoked meats and other animal foods with minimal additives
canned fish
fruits in syrup
cheeses
fresh breads
plain yoghurt
anything you make yourself at home or eat in a restaurant that combines unprocessed foods with processed culinary ingredients such as vegetable oils crushed from various seeds or nuts, or fruits such as olives; butter and lard obtained from milk and pork; starches extracted from corn and other plants; sugar and molasses obtained from cane or beet; honey extracted from combs and syrup from maple trees; and salt mined or from seawater.
These foods still largely resemble their original form and are typically made with minimal ingredients that could be used in home kitchens. Interestingly, they are all considered processed - even without the industrialisation piece. Most people reading this will likely recognise foods they eat regularly in this list. My point here is to highlight that some food processing is, on balance, a pretty good thing - it can make food edible, safe and tasty.
The thing that differentiates UPFs (Group 4) is the addition of at least one item characteristic of the ultra-processed food group - which is to say either food substances never or rarely used in kitchens, or classes of additives whose function is to make the final product palatable or more appealing. This means that even a product with mostly whole or minimally processed ingredients can be classified as ultra-processed if it contains one or more of these characteristic industrial ingredients e.g. one stabiliser or emulsifier.
This broad definition makes UPFs a vast category, encompassing a wide range of foods beyond what many might assume.
You might not be surprised to read that the following are considered UPFs:
carbonated sugary drinks
sweet and savory packaged snacks (e.g., chips and cookies)
breakfast cereals
instant noodles
microwave-ready meals
candy
fast food
flavoured yoghurts
sausages, burgers, hot dogs and nuggets
But these UPFs might make you look again:
store-bought bread, yes even that from the local artisan baker
store-bought hummus
all store-bought chocolate, whatever the quality
cold cuts of meat
tofu and other plant-based meat substitutes
fortified plant-based milks
nut butters
all energy bars or granola bars
sparkling water
I think this all illustrates a key point - UPFs are not always absent of whole foods, and while some UPFs may provide ‘empty’ calories or are heavy in potentially harmful additives present to modify taste, texture, or shelf life, others UPFs may only contain nominal added ingredients, offering convenience without compromising on nutritional value.
Therefore, it’s my view that lumping so many foods into one ‘naughty’ UPF category, without regard for their actual nutritional content, makes NOVA an imperfect system if using it as a measure of how healthful a food actually is.
The Danger of LabelLing Foods as 'Bad'
What’s more, the ‘labelling’ of all UPFs as inherently 'bad' or ‘toxic’ may also be counterproductive for some individuals with respect to their relationship to food.
With so much information about nutrition available to us now and the wellness industry aspiring to motivate us all to be our ‘best selves’, adopting perfectionist or ‘all-or-nothing’ mindsets around food can lead to guilt and shame around choices, and trap people in unhealthy restrictive eating cycles. This in turn carries its own risks to health and wellbeing.
Developing a Healthy Relationship with Ultra Processed Foods
Even if you wanted to cut all UPFs food out of your diet completely, in today’s world this could prove quite a challenge, even for the most vigilant of eaters. If you were successful at taking a more purist approach at home, you’re likely going to bump up against processed foods the minute you step out.
This is why, in my view, the key to a balanced approach to food lies in mindful awareness around health and nutritional factors, whilst taking an overall intuitive approach to eating.
Here are my top tips to help you foster a healthier relationship with UPFs as part of this:
Adopt a varied diet to improve your overall balance: You can naturally reduce your UPF intake by focussing on a varied diet rich in whole foods, such as fruits, vegetables, whole grains and natural fats, and minimally processed foods. Rather than always buying food in the supermarket which promotes food crop homogeneity, you may wish to try markets, farmers markets and unusual online food shops, when you can.
Prepare or cook meals at home as often as you can: Preparing meals at home, whether simple or complex, makes it easier to naturally reduce reliance on heavily processed foods.
Read labels: Educate yourself about the ingredients in packaged foods that you’re picking up in the supermarket frequently. If you can choose products with fewer additives and lower levels of added sugars, fats, and sodium, without feelings likely you’re massively compromising on taste, then go for it!
Conscious snacking: Remember UPFs aren’t all equal, so don’t throw out all your favourite energy bars in a hurry, but do check out the ingredients and if you find there’s more than five or so things in there you don’t recognise as food or can’t pronounce, then consider some delicious alternatives you can ‘upgrade’ to. Snacks might be based on a mix of unprocessed and minimally processed foods for example crudités and hummus, yoghurt and fruits, nuts and dark chocolate, water with a natural flavour enhancer, for example.
Eat mindfully: Practicing mindful eating can help you focus on savouring the flavours, textures, and increase satisfaction from food. Interestingly, I’ve often observed that when clients slow down and really ‘taste’ their food, the less processed foods can become considerably more interesting and satisfying. and the appeal of UPFs can reduce.
Trust your body: If you can really learn to listen to your body and learn from your personal experiences, this will help guide you intuitively towards those foods that make you personally feel good and what is ‘worth it’ when it comes to eating certain foods, including UPFs.
Identify triggers: Reflect on the situations or emotions that lead you to over-consume UPFs and also your relationship with the specific foods you crave. Understanding your personal triggers can help you find healthier coping mechanisms for stress, boredom, or emotional eating.
Engage in regular physical activity: Regular exercise can help you manage stress, improve your mood and overall sense of wellbeing, and positively influence your whole approach to eating habits.
Be kind to yourself: Understand that everyone's relationship with food is different. There is sometimes a place for convenience and that’s ok. Drop the guilt or self-judgment when you do consume UPFs.
Get a helping hand: If you are concerned that you are over-eating UPFs for convenience or for emotional reasons, then working with a nutrition professional can help you work through your challenges. If you feel ‘addicted’ to certain foods, then focussing on nourishment and eating a variety of foods may help balance your gut and brain chemistry generally helping you feel less out of control around these foods. Again, a nutrition professional can help you along this journey.
MY CONCLUSIONS
UPFs are at the heart of the globalisation of food markets, and are usually created with volume and profit, not health, in mind.
Yes, excessive consumption may present valid concerns for public health - and awareness around this is important - but it’s my view that for most people they can coexist within a balanced, healthy diet.
Rather than seeing UPFs as inherently ‘bad’ or ‘toxic’, it's more useful to recognise that UPFs range from minimally concerning (e.g. wholegrain bread with an emulsifier) to highly processed, hyper-palatable foods designed to be over-consumed (e.g., crisps, sugary cereals).
Recognising the nuance that not all UPFs are equal, tapping into nutritional education, understanding the importance of dietary variety, and embracing mindful eating practices, can all empower individuals to make informed choices while enjoying a healthy, intuitive and sustainable relationship with food - whilst dropping the fear and guilt.
If your gut health is compromised, or you feel out of control around food and are concerned about the impact of your eating patterns on your health or wellbeing, then it’s important to seek help from a nutritional professional who can both educate and help you realign your personal approach and connection with food.
Reference sources include:
https://www.thelancet.com/journals/langas/article/PIIS2468-1253(22)00169-8/fulltext
https://bmjopen.bmj.com/content/9/10/e027546
https://laurathomas.substack.com/p/the-truth-about-ultra-processed-foods
https://joinzoe.com/learn/what-is-ultra-processed-food
Take a nourishing step forward today
Are worries about food, weight, or overeating draining your time, energy, and peace of mind? Are you struggling with low mood, food cravings, gut health, or digestion challenges?
Old mindsets and habits can be hard to shift on your own. If you are looking to reset your eating patterns, make peace with your body, and reclaim your energy, I can help you.
Please check out my private programmes here, or book an exploratory chat to find out more.
