“What are ultra-processed foods?”

Written By Alice Johnson

Fascinating Study Summary

[Monteiro CA, Cannon G, Levy RB, Moubarac JC, Louzada ML, Rauber F, Khandpur N, Cediel G, Neri D, Martinez-Steele E, Baraldi LG, Jaime PC. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019 Apr;22(5):936-941. doi: 10.1017/S1368980018003762. Epub 2019 Feb 12. PMID: 30744710; PMCID: PMC10260459]

Research on ultra-processed foods (UPFs) shows they now contribute over 50% of calorie intake in countries such as the UK, USA, and Canada. These foods are industrially manufactured products typically high in sugar, unhealthy fats, salt, and additives, while being lower in fibre, protein, and essential nutrients.

Studies have linked higher consumption of ultra-processed foods with:

  • Increased obesity risk

  • Poorer diet quality

  • Higher rates of hypertension and cardiovascular disease

  • Metabolic syndrome

  • Digestive disorders

  • Increased cancer risk

Researchers suggest UPFs may:

  • Increase hunger and reduce fullness

  • Cause rapid blood sugar spikes

  • Encourage overeating due to hyper-palatability

  • Negatively affect gut health and inflammation

The NOVA classification system identifies UPFs as foods containing ingredients rarely used in home cooking, such as emulsifiers, flavour enhancers, sweeteners, modified starches, and artificial additives.

Examples include:

  • Sugary cereals

  • Packaged snacks

  • Instant meals

  • Soft drinks

  • Processed meats

  • Many packaged baked goods

The evidence suggests that reducing ultra-processed foods and increasing minimally processed, whole foods may support better long-term health and weight management outcomes.

Alice Johnson
Next

What to eat in your 40’s?