What are ultra-processed foods (UPFs), and do we really need to quit them?

Let’s be honest – trying to make sense of what’s “healthy” in today’s food world can feel like decoding a secret language. One term that’s causing a growing stir is ultra-processed foods. You’ve probably heard it whispered with a mix of worry and guilt, but what does it actually mean? Are we all supposed to quit supermarket bread and cereal bars cold turkey?

The good news: you don’t need to overhaul your entire life. But a little clarity can go a long way. So, let’s break it down.

First up – what does “processed” even mean?

The word processed gets a bad rap, but not all processing is created equal. Humans have been processing food for thousands of years; cooking, fermenting, drying, to preserve, transport, and enjoy it. Even chopping an apple is technically processing.

So, no, you don’t need to panic if your food isn’t straight from the farm.

The NOVA system: Four types of processing

To make things clearer, scientists use a system called NOVA*, which splits foods into four groups:

Group 1: Unprocessed or minimally processed foods: These are foods in their natural form, like fresh veg, nuts, eggs or milk.

Group 2: Processed culinary ingredients: Think oils, butter, salt and sugar – used in home cooking but not usually eaten on their own.

Group 3: Processed foods: Foods with a few added ingredients like salt or oil – canned beans, cheese, or fresh bread. These can absolutely be part of a healthy diet.

Group 4: Ultra-processed foods: This is where things get complicated – and moreish.

So what exactly are ultra-processed foods?

Ultra-processed foods (UPFs) are typically made with ingredients you wouldn’t find in your own kitchen. We’re talking about emulsifiers, flavour enhancers, artificial sweeteners, colours, the stuff of food science labs rather than home cooking. Think: supermarket cakes, packaged bread, flavoured yoghurts, fizzy drinks, cereal bars, instant noodles, chicken nuggets.

They’re designed to be hyper-palatable, easy to eat (and overeat), long-lasting, and cheap to produce. That combination makes them incredibly attractive… and difficult to moderate.

In the UK, these foods now make up more than half of our total energy intake. That’s a lot.

Why does it matter?

The concern isn’t just about calories, fat, or sugar. It’s about how the structure and ingredients of ultra-processed foods affect our health and hunger signals.

UPFs are often low in fibre and protein, meaning they don’t fill you up properly. They’re calorie-dense but not nutrient-dense, so they are absorbed quickly, leading to blood sugar spikes and energy crashes. Some studies suggest a link between high UPF consumption and increased risk of weight gain and poorer health outcomes, but this research is still evolving.

To be clear: correlation isn’t causation. We can’t say UPFs cause obesity or disease, but there are reasons to be cautious.

But aren’t some ultra-processed foods… convenient?

Absolutely – and that’s exactly the point. Not all UPFs are inherently “bad”. In fact, many are affordable, accessible, and genuinely helpful. Think: fortified cereals, dairy alternatives, gluten-free products, or tinned soups on a busy weekday.

The real issue is over-reliance, especially when these foods push out more nutrient-rich, whole foods from our plates.

How to cut back without going full hunter-gatherer

No, you don’t need to churn your own butter or bake sourdough from scratch every week (who would even have the time). Here are some real-life ways to dial down the ultra-processed foods without ditching your lifestyle:

1. Check the label, but don’t panic

If a food has a long ingredients list filled with things you wouldn’t cook with (like maltodextrin, mono- and diglycerides, or flavourings), it’s likely ultra-processed. But remember – not every scientific-sounding name is bad (e.g. ascorbic acid = vitamin C).

2. Make simple swaps

Try natural yoghurt with fruit instead of flavoured ones.

Cook a quick pasta dish with tinned tomatoes and olive oil instead of buying a ready meal.

Choose wholegrain crackers or oatcakes over crisps.

3. Batch cook when you can

Home-cooked doesn’t have to mean fancy. A big tray of roasted veg or a lentil stew can go a long way and save money too.

4. Upgrade your snacks

Switch cereal bars for a handful of nuts, fruit, or hummus and crackers. Less sugar, more satiety.

5. Be realistic and kind to yourself

If ultra-processed foods are part of your routine, that’s OK. Focus on progress, not perfection. It’s about balance, not cutting things out completely.

The bottom line?

Ultra-processed foods are everywhere and avoiding them entirely isn’t realistic (or necessary). But being aware of how they show up in your diet, and where you can make small tweaks, is a great step towards better health without the drama.

Because nutrition should be simple, satisfying and sustainable – not stressful.

*There is a debate about NOVA and how effective it still is, but we use it in this context to help paint a picture.

References:

Leung, C., Fulay, A., Parnarouskis, L., Martinez-Steele, E., Gearhardt, A. and Wolfson, J., 2022. Food insecurity and ultra-processed food consumption: the modifying role of participation in the Supplemental Nutrition Assistance Program (SNAP). The American Journal of Clinical Nutrition, 116(1), pp.197-205.

de Araújo, T., de Moraes, M., Magalhães, V., Afonso, C., Santos, C. and Rodrigues, S., 2021. Ultra-Processed Food Availability and Noncommunicable Diseases: A Systematic Review. International Journal of Environmental Research and Public Health, 18(14), p.7382.

Dicken, S. and Batterham, R., 2021. The Role of Diet Quality in Mediating the Association between Ultra-Processed Food Intake, Obesity and Health-Related Outcomes: A Review of Prospective Cohort Studies. Nutrients, 14(1), p.23.

Delpino, F., Figueiredo, L., Bielemann, R., da Silva, B., dos Santos, F., Mintem, G., Flores, T., Arcêncio, R. and Nunes, B., 2021. Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. International Journal of Epidemiology, 51(4), pp.1120-1141.

Martinez-Perez, C., San-Cristobal, R., Guallar-Castillon, P., Martínez-González, M., Salas-Salvadó, J., Corella, D., Castañer, O., Martinez, J., Alonso-Gómez, Á., Wärnberg, J., Vioque, J., Romaguera, D., López-Miranda, J., Estruch, R., Tinahones, F., Lapetra, J., Serra-Majem, L., Bueno-Cavanillas, A., Tur, J., Sánchez, V., Pintó, X., Gaforio, J., Matía-Martín, P., Vidal, J., Vázquez, C., Ros, E., Bes-Rastrollo, M., Babio, N., Sorlí, J., Lassale, C., Pérez-Sanz, B., Vaquero-Luna, J., Bazán, M., Barceló-Iglesias, M., Konieczna, J., Ríos, A., Bernal-López, M., Santos-Lozano, J., Toledo, E., Becerra-Tomás, N., Portoles, O., Zomeño, M., Abete, I., Moreno-Rodriguez, A., Lecea-Juarez, O., Nishi, S., Muñoz-Martínez, J., Ordovás, J. and Daimiel, L., 2021. Use of Different Food Classification Systems to Assess the Association between Ultra-Processed Food Consumption and Cardiometabolic Health in an Elderly Population with Metabolic Syndrome (PREDIMED-Plus Cohort). Nutrients, 13(7), p.2471.

Petrus, R., do Amaral Sobral, P., Tadini, C. and Gonçalves, C., 2021. The NOVA classification system: A critical perspective in food science. Trends in Food Science & Technology, 116, pp.603-608.

Mertens, E., Colizzi, C. and Peñalvo, J., 2021. Ultra-processed food consumption in adults across Europe. European Journal of Nutrition, 61(3), pp.1521-1539.

Rauber, F., Chang, K., Vamos, E., da Costa Louzada, M., Monteiro, C., Millett, C. and Levy, R., 2020. Ultra-processed food consumption and risk of obesity: a prospective cohort study of UK Biobank. European Journal of Nutrition, 60(4), pp.2169-2180.