Are Ultra-Processed Foods Always Bad? Honest Answers from Food Scientists
- Evgeniya Zhukovskaya
- 33 minutes ago
- 15 min read
British people get more than half their daily calories from ultra processed foods 8. This should make us think about our food choices and how they might affect our long-term health.
A detailed review in the British Medical Journal linked ultra processed foods to 32 different health issues. These range from death rates to cancer and problems with metabolism 16.
The European Society of Cardiology Congress shared even more concerning news. People who ate the most ultra processed foods had a 24% higher chance of serious heart problems, including heart attacks and strokes 8.
The relationship between ultra processed foods and health seems more complex than what headlines tell us, according to food scientists. Not every ultra processed food carries the same risk. Understanding what makes food "ultra processed" is a vital part of making better food choices.
What are ultra-processed foods?
Brazilian researchers created a classification system in 2009 that gave birth to the term "ultra-processed foods". This system categorises foods based on how much industrial processing they undergo 12.
Traditional methods looked only at nutritional content, but this approach gets into how manufacturers alter foods from their natural state.
The NOVA classification
The NOVA classification groups all foods into four categories based on processing levels 12. Experts now consider this system the most specific, coherent, complete and practical way to classify food available today 12.
Group 1 has unprocessed or minimally processed foods. These whole foods include fruits, vegetables, meat, and pasta. You might find them washed, dried, frozen or vacuum-packed, but they don't have any added ingredients 37.
Group 2 has processed culinary ingredients like oils, butter, sugar, and salt. Manufacturers extract these items directly from Group 1 foods. People use them mainly to cook rather than eat them alone 37.
Group 3 includes processed foods that combine Group 1 and Group 2 ingredients. You'll find canned tuna, fruits in syrup, salted nuts, cheese, and fresh breads in this category 37.
Group 4 contains ultra-processed foods – these are industrial creations made mostly or entirely from food-derived substances and additives. You'll rarely find whole foods in these products 12. The manufacturing process involves multiple industrial steps and ingredients that home cooks never use 8.
How ultra-processed is different from processed
The main difference between processed and ultra-processed foods is how manufacturers make them. Processed foods (Group 3) are modified whole foods with added salt, sugar or other Group 2 ingredients. Ultra-processed foods, however, are completely different products 38.
Manufacturers start by breaking down whole foods into basic substances like sugars, oils, fats, proteins, starches and fibre 12. They chemically modify some of these substances through processes like hydrolysis or hydrogenation. The final step combines these modified and unmodified food substances using industrial techniques like extrusion, moulding and pre-frying 12.
Ultra-processed foods also contain:
Ingredients you won't find in home kitchens like high-fructose corn syrup, hydrogenated oils, modified starches, and protein isolates 39
Cosmetic additives including flavourings, emulsifiers, colours, and non-sugar sweeteners 40
Preservatives, anti-foaming, bulking, carbonating, foaming, gelling and glazing agents 41
Companies design these products to maximise profits and convenience. They make them ready-to-eat and irresistibly tasty through clever packaging and aggressive marketing 38.
Examples from the ultra-processed foods list
British people get about 50-60% of their daily calories from ultra-processed foods.
Common items in British and European markets include:
Carbonated soft drinks and sugary beverages
Mass-produced packaged breads, buns, cakes and biscuits
Breakfast cereals (especially sweetened varieties)
Sweets, chocolates and confectionery items
Crisps and packaged savoury snacks
Pre-prepared frozen dishes and ready meals
Reconstituted meat products like sausages, burgers, and chicken nuggets
Margarine and ultra-processed spreads
Flavoured yoghurts and ice cream
Ultra-processed foods aren't just modified natural ingredients - they're completely reformulated products. The World Health Organisation has linked some ultra-processed meats to colorectal cancer. Hot dogs and certain deli meats now fall into their carcinogenic category 43.
These foods stand out because of their long shelf life, attractive packaging, intense flavours, and convenience. These qualities have made them popular across the UK and Europe, despite growing health concerns.
Why are ultra-processed foods so common in the UK and EU?
The UK leads Europe in ultra-processed food consumption, with these products making up 50-57% of daily energy intake. Countries like Italy and Romania show much lower numbers at about 14% 45.
Convenience and shelf life
Ultra processed foods have become popular mainly because they're convenient. You can eat them right away or heat them quickly, and they need minimal preparation time and kitchen space 46. Families where both parents work find these foods especially appealing 47.
These foods stay fresh longer, which is another big plus. You don't need to refrigerate them, which means less food waste and fewer trips to the store 46. Advanced preservation methods and packaging technology help seal in flavours and extend shelf life.
Many people see sealed packages as safer than fresh foods 46. Urban residents with small kitchens and busy schedules love these products because they're easy to store and transport.
Marketing and affordability
The price of ultra-processed foods might be their most attractive feature.
These foods cost about €0.55 per 100 kcal, while minimally processed foods cost €1.29 48.
These foods have become even more affordable. Their prices have dropped since 2000, though they used to cost more in some markets. Supermarkets make them even more tempting by pricing them 37% lower than other stores 48.
Marketing plays a powerful role too. Food companies use several strategies:
Strategic shelf placement in prime retail locations
Vivid packaging and health claims
Extensive social, electronic and print media campaigns
Special promotions and brand loyalty programmes
Marketing specifically targeting children and schools 12
Large marketing budgets give these manufacturers a huge advantage over companies selling fresher, less processed options.
Cultural shifts in eating habits
European eating habits have changed dramatically with ultra-processed foods. Traditional home cooking with simple ingredients has declined, especially in cities 50.
Modern life has driven this change. Two-income households with little time to cook find ultra-processed foods increasingly valuable 47.
Trade policies have shaped this landscape too. Trade liberalisation has made it easier to import ultra-processed foods and reduced prices of domestic processed items throughout European communities 47.
Your socioeconomic status affects what you eat.
Young adults, people with less education, and those in disadvantaged neighbourhoods eat more ultra-processed foods 51.
Big food companies wield substantial market power. They negotiate better product placement and promotion deals with retailers. These corporations adapt their global brands to local tastes – a strategy called 'glocalisation' 52.
Are all ultra-processed foods bad for you?
Ultra-processed foods and their health effects aren't as straightforward as headlines might suggest.
Understanding the nuance
Each ultra-processed food carries different health risks. A newer study, published by WHO analysed data from 266,666 people in seven European countries. The results showed some ultra-processed foods raise the risk of cancer, heart disease, and diabetes, while others showed no harmful effects 7.
This challenges the common belief that we should avoid all ultra-processed foods.
Food scientists now say the concept of ultra-processed foods is too broad. A nutrition researcher from the Quadram Institute explains: "The common assumption that all UPF foods are linked to adverse health events is probably wrong" 7. The ultra-processed food category includes everything from nutrient-poor fizzy drinks to vitamin-fortified breakfast cereals. This classification doesn't always reflect true health effects.
Most studies about ultra-processed foods are new and observational. They do not establish a direct cause-and-effect relationship 3.
Several factors can shape research outcomes. People's economic status links to both higher ultra-processed food consumption and increased health risks due to healthcare access and lifestyle choices 3.
Healthy processed foods that may be beneficial
Some ultra-processed foods can boost nutritional intake. NHS guidelines state that "some ultra-processed foods can be included in a healthy diet – such as wholemeal sliced bread, wholegrain or higher fibre breakfast cereals or baked beans" 23.
Nutrition experts have found several ultra-processed foods with real health benefits:
Fortified wholegrain breakfast cereals (without added sugar) give you essential vitamins and minerals like B vitamins, calcium, and iron, plus important fibre 53.
Tinned baked beans provide vegetable protein, fibre, iron, zinc, and B vitamins while counting as one of your five daily vegetables.
Pre-packaged wholegrain bread contains nutrients like fibre, protein, B vitamins, antioxidants, calcium and iron 53
Unsweetened fortified plant-based drinks can match cow's milk's calcium levels, helping bone health 53
Fermented products, though processed, create helpful probiotics and make certain nutrients easier to digest 3. Sometimes processed options beat natural ones - fortified plant milks have added calcium and iodine that organic versions legally can't include 3.
The role of context and quantity
Your consumption patterns determine how ultra-processed foods affect your health. British children get about 67% of their total calories from ultra-processed foods. People eat more ultra-processed foods when watching TV alone or dining out with friends 14.
Health experts confirm that we do not need to cut out these foods completely.
A WHO cancer research agency study co-author explains: "It is not necessary to completely avoid ultra-processed foods; rather, their consumption should be limited, and preference be given to fresh or minimally processed foods" 7.
A detailed British Medical Journal review found strong links between eating more ultra-processed foods and health risks. These included a 50% higher risk of dying from cardiovascular disease, 48-53% increased risk of anxiety and common mental disorders, and 12% greater chance of type 2 diabetes 16. Risk levels changed based on how researchers measured consumption 54.
Health-conscious people should swap some ultra-processed foods with "similar but less processed alternatives" or follow Mediterranean diet principles 7. Nutritionists suggest making ultra-processed foods an occasional choice rather than daily staples. They recommend balanced diets rich in wholegrains, fruits, vegetables, nuts, seeds, lean protein and unsaturated fats 53.
What does the science say about health risks?
The science is clear about health risks linked to ultra-processed foods. New European research has made this connection even stronger. Studies now show these products can lead to several serious health problems, which raises red flags about how much Western diets depend on them.
Links to heart disease and diabetes
The European Society of Cardiology Congress revealed some alarming findings. People who ate the most ultra-processed foods had a 24% higher chance of serious heart and circulation problems like heart attacks, strokes, and angina. The risk went up 6% for every 10% increase in daily ultra-processed food calories 15.
A complete BMJ review found solid proof that eating more ultra-processed foods leads to about 50% higher risk of dying from cardiovascular disease. The same review showed strong evidence of a 66% higher risk of death from heart disease 16.
The link to diabetes is even clearer. The BMJ review showed a 12% higher risk of type 2 diabetes when people ate more ultra-processed foods. The risk gets worse with higher consumption.
A study of nearly 1.1 million people showed that moderate intake raised diabetes risk by 12%, while high intake pushed it up by 31% 17.
A European study that followed over 100,000 people found something interesting. Each 10% increase in ultra-processed foods made type 2 diabetes risk jump by 15% 18. This held true even after the researchers factored in nutrition quality, metabolism, and weight changes.
Mental health and sleep concerns
Ultra-processed foods don't just affect physical health - they impact mental wellbeing too. The BMJ review found clear evidence that eating more ultra-processed foods raises anxiety risk by 48% and overall mental health issues by 53% 16.
Research that looked ahead at future outcomes showed that eating more ultra-processed foods led to a 22% higher depression risk 19. Other studies found that heavy consumers had 44% higher chances of showing signs of depression.
Sleep quality is another worry. A review of 15 studies found clear links between ultra-processed foods and various sleep problems 9. Children and teens showed the strongest effects. Another study in Obesity looked at 15 healthy men who normally slept well. Just one week of eating processed foods decreased their deep sleep quality 20.
Obesity and weight gain evidence
The strongest link shows up between ultra-processed foods and weight gain. An NIH study compared what happened when 20 healthy adults ate either ultra-processed or minimally processed diets for two weeks 21. People on the ultra-processed diet ate about 500 extra calories daily and gained 2 pounds. They lost about the same amount on the minimally processed diet.
A huge study of almost 350,000 people across nine European countries backed this up. More ultra-processed foods meant more weight gain over 5 years 22. The biggest consumers had 15% higher odds of becoming overweight or obese if they started at normal weight. They also had 16% higher chances of becoming obese if they were already overweight 22.
Four out of five studies showed that buying or eating more ultra-processed food went hand in hand with being overweight or obese 10. This news hits hard in the UK, where studies show British children get about 67% of their daily calories from ultra-processed foods 10.
How to spot ultra-processed foods in your diet
Spotting ultra-processed foods means you need to become skilled at reading labels. Products with "healthy" or "natural" labels might still be ultra-processed.
Reading ingredient lists
The number of ingredients gives you the first clue to spot ultra-processed foods. Products that contain more than five ingredients usually signal higher processing levels. Look for ingredients you wouldn't find in your kitchen - these point to ultra-processing 23.
Here's a simple test: ask yourself: "Could I make this at home?" If you can't because it needs industrial ingredients, it's likely ultra-processed 24. Ultra-processed foods are usually made by breaking down whole foods into sugars, oils, proteins and starches before putting them back together.
The NHS suggests looking beyond just ingredient numbers. Many ultra-processed foods use ingredients that never show up in home cooking 23. Companies sometimes use technical names to hide common additives, so you need to stay alert when checking labels.
Common additives to look out for
These ingredients are clear signs of ultra-processing on UK food labels:
Sweeteners and sugars: Including high-fructose corn syrup, invert sugar, maltodextrin, dextrose, and artificial sweeteners like aspartame and sucralose 24
Emulsifiers and stabilisers: Such as soy lecithin, mono- and diglycerides, carboxymethylcellulose, and carrageenan
Preservatives: Often listed as sorbic acid, calcium propionate, and nitrates
Colours and flavour enhancers: Including "natural flavours," monosodium glutamate, and various colour additives 11
Processing aids: Look for terms like "hydrogenated," "hydrolysed," "interesterified," "mechanically separated," or "protein isolate"12
The Food Standards Agency ensures all food additives pass safety tests before they can be used 25. Many experts still suggest limiting foods with multiple additives, even if they are deemed safe.
List of ultra processed foods to avoid
Some ultra-processed foods need extra attention because of how common they are and what they do to our health. Mass-produced bread makes up about 11% of British calorie intake and usually contains various additives. Breakfast cereals with highly processed grains, preservatives, colouring, and sweeteners also rank high on this list 26.
Ready meals pose another problem. They pack more 'free' sugars and calories than home-cooked versions 26. Processed meats like sausages and reconstituted products bring extra risks from nitrates, high saturated fat, and salt levels.
More examples include:
Carbonated soft drinks and sweetened beverages
Packaged cakes, biscuits and confectionery
Crisps and reformulated potato snacks
Margarine and plant-based spreads
Highly processed plant-based meat alternatives 8
Not all ultra-processed foods are equally concerning. Some items like wholegrain breads, certain breakfast cereals, or baked beans might offer good nutrition despite being ultra-processed 23.
What matters most is how much and how often you eat them, rather than cutting them out completely.
Learning to spot ultra-processed foods by reading labels helps you make better choices about what goes into your shopping cart and your body.
Can ultra-processed foods be part of a balanced diet?
Health data raises concerns, yet nutrition experts acknowledge that most UK families can't completely eliminate ultra processed foods from their diets. Recent NHS guidance shows that some ultra-processed foods can be a part of a balanced eating pattern.
Portion control and frequency
The size of ultra-processed food portions has grown dramatically over decades. This directly contributes to excessive calorie intake. Studies show that people consume more calories with larger portions, yet they don't realise how much they eat 2. This becomes a bigger problem with ultra-processed foods because their appealing taste encourages overeating.
People who get smaller portions choose to eat less at their next meals.
We should also watch out for restaurant servings and packaged food portions that go beyond nutritional guidelines. The frequency of consumption is a vital aspect too. Public health experts recommend eating ultra-processed foods "less often and in smaller amounts" 23. This creates room in daily meals to add nutrient-rich alternatives.
Pairing with whole foods
The British Heart Foundation suggests pairing ultra-processed foods with minimally processed options to reduce potential negative effects. You can add a large salad to frozen pizza or fresh fruit to fortified breakfast cereal 8.
This approach works because whole foods' fibre, nutrients and natural structures help:
Make you feel full, which prevents overeating
Digest food slowly, which controls blood sugar spikes
Give you micronutrients that ultra-processed alternatives might lack
At the time moderation makes sense
Nutrition scientists now recognise that some ultra-processed foods can't be eaten in moderate amounts if you have certain tendencies. These products are designed to override natural hunger signals, which makes it hard to stop eating them.
Some ultra-processed foods offer real nutritional benefits while staying convenient. Wholegrain breakfast cereals, wholemeal sliced bread, baked beans, and unsweetened plant-based milks with added calcium are healthier options from the ultra processed foods list 28.
Tips to reduce ultra-processed food intake
You don't need to completely change your lifestyle to cut down on ultra-processed foods. Small changes that you stick to often work better in the long run. The NHS points out that switching just one or two everyday items can significantly improve your health.
Simple swaps for everyday meals
Here are some easy food switches you can make at mealtimes:
Breakfast swaps: Switch from chocolate cereals, frosted flakes, and croissants to wheat biscuit cereals, porridge, wholemeal toast or plain natural yoghurt with fresh fruit. Natural nut butters make great alternatives to sugary spreads.
Lunch swaps: Make your own sandwiches instead of buying processed ones. Try "beefed up sarnies" with less processed ingredients rather than standard ham and cheese. Plain popcorn, rice cakes or a handful of unsalted nuts work well as alternatives to crisps.
Dinner swaps: Skip ready meals and processed meats in favour of home-cooked dishes. Lower-fat mince dishes like bolognese can replace sausages. Herbs, spices and reduced-salt versions of sauces taste better than salt, soy sauce and ketchup.
Batch cooking and meal planning
"Cook once, eat twice" helps you rely less on convenience foods. Making larger portions once or twice a week will give you healthy options even when life gets busy. BBC Food suggests building meals around store cupboard basics such as tinned beans, chopped tomatoes, and spices - they're cost-effective and versatile 31. Setting aside time to prep food helps avoid the temptation of ultra-processed alternatives.
Time-pressed people might want to start by changing just one meal a day to something non-ultra-processed. This approach feels more manageable than trying to change everything at once.
Choosing better packaged options
The free NHS Food Scanner app helps you find what's really in products and suggests healthier alternatives right at the shelf 4. Products with the "Good choice" badge or more greens on traffic light labelling are smart picks.
The 80/20 rule - eat healthy 80% of the time and enjoy treats for the other 20% without derailing your health goals.
Not sure about making the right choices? Book a free 30-minute call with a nutrition expert to create a plan that fits your lifestyle and priorities.
What food scientists want you to know
Why the term 'ultra-processed' is debated
Scientists haven't agreed on a single definition for ultra-processed foods 5. The NOVA classification system has changed substantially since its first appearance, with definitions varying across scientific literature 32. Nutrition researchers highlight how the ultra-processed food definition includes ten to twelve different food groups, yet assumes most food processing has a negative impact on health 33. Such broad grouping makes it hard to separate truly problematic foods from those that offer nutritional benefits despite processing 34.
The overall dietary patterns matter most
The pattern of food consumption affects health more than individual food items 35. Nutritionists believe all foods can be part of healthy eating when consumed in moderation 35.
Your diet approach will depend on your priorities, genes and health status.
Key Takeaways
Understanding the complex relationship between ultra-processed foods and health helps you make informed dietary choices without falling into all-or-nothing thinking.
Not all ultra-processed foods are equally harmful - wholegrain cereals, baked beans, and fortified plant milks can provide nutritional benefits despite processing.
Focus on overall dietary patterns rather than eliminating individual foods - the 80/20 rule allows healthy eating 80% of the time with occasional treats.
Simple swaps make the biggest difference - replace sugary cereals with porridge, crisps with nuts, and ready meals with batch-cooked homemade alternatives.
Use practical tools like the NHS Food Scanner app to identify healthier packaged options and look for traffic light labelling when shopping.
Portion control and pairing ultra-processed foods with whole foods (like adding salad to pizza) can mitigate potential negative health effects.
The key is balance rather than complete avoidance. While research shows links between high ultra-processed food consumption and increased risks of heart disease, diabetes, and mental health issues, strategic reduction through gradual changes proves more sustainable than dramatic dietary overhauls.
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