What are ultra-processed foods?

We’re reading more about ultra-processed foods (UPFs) but what exactly are they?  In essence, they're food items that are virtually impossible to replicate at home. These products are formulated with food extracts, flavourings, colourings, and other additives to extend shelf life and enhance texture. The term "ultra-processed foods" was coined approximately a decade ago to differentiate them from other types of processed foods.

The NOVA classification system categorises foods based on the extent and purpose of food processing. It divides foods into four groups:

Unprocessed or minimally processed foods: These include natural foods such as fruits, vegetables, nuts, seeds, meats, and fish that have undergone minimal processing, such as cleaning, drying, or freezing.

Processed culinary ingredients: These are substances extracted from unprocessed or minimally processed foods, such as oils, fats, sugars, and salt, used in cooking and food preparation.

Processed foods: These are foods that have undergone processing to enhance their flavour, texture, or shelf life. This category includes canned vegetables, fruits in syrup, cheeses, and freshly made bread.

Ultra-processed foods (UPFs): This category includes foods that have undergone extensive processing and contain additives such as preservatives, flavourings, and colourings. Examples include soft drinks, packaged snacks, ready-to-eat meals, and sugary cereals.

The NOVA classification helps to distinguish between different levels of food processing and provides insights into the nutritional quality and health implications of various food products.

Ultra-processed foods (UPFs) are crafted to entice repeat consumption, often characterised by their affordability, convenience, and rapid preparation. Their elevated levels of sugar and salt contribute to their addictive nature and heightened palatability, coupled with aggressive marketing tactics. It's evident that their primary focus isn't on promoting health-conscious choices.

Commonly consumed UPFs in the UK encompass industrially produced bread, ready meals, breakfast cereals, and reconstituted meat products like sausages. Additionally, packaged snack foods, sweetened beverages, certain beef burgers, chicken nuggets, instant soups, doughnuts, and vegan meat substitutes fall into this category. The distinction between ultra-processed and processed foods lies in their production methods; while freshly baked bread undergoes minimal processing, factory-produced bread is laden with emulsifiers and colourings, earning it the UPF label.

Alarmingly, recent data indicates that 56% of calories consumed in the UK originate from UPFs—an alarming figure that is likely on the rise.

Unsurprisingly, due to their high sugar and calorie content, ultra-processed foods (UPFs) are associated with obesity. Moreover, they trigger heightened inflammation in the body, consequently exacerbating the risk of chronic diseases. Stripped of natural fibre, UPFs fail to support a healthy microbiome, essential for regulating inflammation and maintaining overall well-being.
The consumption of UPFs has been correlated with an increased risk of various health conditions, including cardiovascular disease, multiple types of cancer, type 2 diabetes, irritable bowel syndrome (IBS), dementia, and cognitive decline. In a notable study, men with the highest UPF intake exhibited a 30% elevated likelihood of developing colorectal cancer.

Furthermore, UPF consumption has been linked to adverse mental health outcomes. A recent study revealed a direct correlation between increased UPF consumption and heightened feelings of depression and anxiety.

Recognising and avoiding ultra-processed foods (UPFs) is crucial for promoting optimal health and well-being. One key strategy is to familiarise yourself with food labels and ingredient lists, as UPFs often contain additives, preservatives, and artificial flavourings. Look out for terms like "hydrogenated oils," "high-fructose corn syrup," and "artificial colours" on packaging, which indicate the presence of processed ingredients.  Another good tip is if you can't pronounce it, it's likely to be processed.

Prioritise whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins in your diet. Go for homemade meals whenever possible and limit consumption of pre-packaged snacks, sugary beverages, and ready-to-eat meals. By making informed food choices and prioritising natural, nutrient-dense options, you can reduce your intake of UPFs and support your overall health and wellness.