Is Pop an Ultra-Processed Food?

December 19, 2025 •

4 min read

According to a 2025 study in The British Medical Journal, diets high in ultra-processed foods are linked to numerous health issues. So, is pop an ultra-processed food, and how does it affect your body?.

Quick Summary

This article explores whether pop is an ultra-processed food, examining its ingredients, manufacturing processes, and classification under the NOVA system. It also discusses the health implications and offers healthier alternatives to sugary beverages.

Key Points

Pop is Ultra-Processed: The NOVA classification system defines pop as an ultra-processed food due to its industrial formulation using extracted substances and additives.
Long Ingredient Lists are a Clue: A long list of unfamiliar ingredients, like high-fructose corn syrup, artificial flavors, and preservatives, indicates an ultra-processed item.
Health Risks of UPFs: High consumption of ultra-processed foods like pop is linked to increased risks of obesity, type 2 diabetes, and cardiovascular diseases.
Look for Natural Alternatives: Healthier options include fruit-infused water, sparkling water with real fruit juice, and kombucha.
Processing vs. Nutrition: The health concerns with pop stem from both the nature of the processing and the high content of added sugars, fats, and salt.
Dietary Guidelines Promote Whole Foods: Experts and official guidelines, like those based on the NOVA system, recommend prioritizing minimally processed foods over ultra-processed ones.

Defining Ultra-Processed Foods and Pop

To understand whether pop is an ultra-processed food, we first need to define what an ultra-processed food is. The most widely used classification system, known as NOVA, categorizes all foods based on the degree and purpose of their processing. The NOVA framework includes four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods.

Ultra-processed foods are industrial formulations made mostly or entirely from substances derived from foods, often with little to no actual whole food content. They typically contain a long list of ingredients, including additives not commonly used in home cooking, such as flavors, colors, emulsifiers, and sweeteners. The purpose of ultra-processing is to create highly profitable, convenient, and palatable products with a long shelf life, often displacing fresh and minimally processed foods from the diet.

Pop, also known as soda or carbonated soft drinks, is a clear example of an ultra-processed food. Its ingredient list typically includes carbonated water, high-fructose corn syrup or sugar, artificial colors, artificial flavors, and preservatives. These ingredients are not found in their natural state and are the result of extensive industrial processing.

The Ingredients in Pop

A standard can of pop contains multiple ingredients that classify it as ultra-processed under the NOVA system.

Carbonated Water: While water is a natural ingredient, the process of carbonation is an industrial technique used to achieve the desired fizziness.
High-Fructose Corn Syrup (HFCS): This is a highly processed sweetener extracted from corn. It is a food substance not found in nature or a typical kitchen and is used specifically for its low cost and high sweetness.
Artificial Colors and Flavors: These additives are industrially created to give pop its distinct appearance and taste. For instance, cola-flavored drinks often use caramel color, while orange soda relies on artificial orange flavoring.
Phosphoric Acid or Citric Acid: These are added to provide a tart flavor and act as a preservative. They are industrially produced ingredients.
Preservatives: Such as sodium benzoate, these are added to extend shelf life and prevent microbial growth.

Health Implications of Pop Consumption

The consumption of ultra-processed foods like pop has been linked to numerous negative health outcomes. The high levels of added sugar, artificial sweeteners, and other additives can contribute to a range of health problems.

Health Risks Associated with Ultra-Processed Food Consumption

Obesity: The high sugar content and palatability of pop can lead to excessive calorie intake and weight gain.
Type 2 Diabetes: Regular consumption of sugary beverages is a known risk factor for developing type 2 diabetes.
Heart Disease and Stroke: High intake of ultra-processed foods is associated with increased risk of cardiovascular illnesses.
Poor Mental Health: Studies have shown a link between high UPF intake and a higher risk of anxiety and depression.
Increased Inflammation: Certain additives can disrupt the gut microbiome and cause inflammation, which is a contributing factor to many chronic diseases.

Comparison: Ultra-Processed Pop vs. Minimally Processed Alternatives

To illustrate the difference, consider a comparison between a standard pop and a healthier, minimally processed alternative.


Feature	Ultra-Processed Pop	Minimally Processed Alternative (e.g., Infused Water)
Ingredients	Carbonated water, high-fructose corn syrup, caramel color, artificial flavors, phosphoric acid, preservatives.	Water, slices of fresh fruit (e.g., lemon, lime, berries).
Processing	Extensive industrial processing, chemical modifications, and use of exclusive industrial ingredients.	Minimal processing (e.g., washing, slicing) to prepare a whole food.
Nutritional Value	High in added sugars and empty calories, devoid of fiber and essential nutrients.	High in water, can contain vitamins and antioxidants from fruit, zero added sugars.
Health Impact	Associated with obesity, diabetes, and heart disease.	Supports hydration, can aid digestion, and is part of a healthy diet.
Shelf Life	Extended shelf life due to preservatives and additives.	Short shelf life; best consumed fresh.

Healthier Alternatives to Pop

For those looking to reduce or eliminate ultra-processed drinks like pop, numerous healthier options are available.

Sparkling water with natural flavor: Brands like Spindrift use real fruit juice for flavor, or you can add your own.
Kombucha: This fermented tea is naturally fizzy and offers probiotic benefits for gut health.
Fruit-infused water: A simple and effective way to add flavor without added sugars.
Unsweetened herbal tea: Can be enjoyed hot or iced and comes in a wide variety of flavors.
Water: The simplest and healthiest choice for hydration.

Conclusion

Based on its extensive use of industrially formulated ingredients and numerous additives not found in a typical home kitchen, pop is unequivocally an ultra-processed food. This classification is significant because consumption of ultra-processed foods, including soda, has been consistently linked to higher risks of chronic diseases like obesity, type 2 diabetes, and heart disease. Reducing your intake of pop and other UPFs in favor of minimally processed alternatives is a simple but powerful step towards improving overall health and well-being. A balanced diet focusing on whole, unprocessed foods remains the foundation of good nutrition.

Outbound Link: For more information on the NOVA food classification system and its impact on diet quality, refer to the Food and Agriculture Organization's document.

Frequently Asked Questions

Processed foods involve adding ingredients like salt, sugar, or oil to a whole food for preservation or flavor (e.g., canned vegetables). Ultra-processed foods are industrial formulations made mostly from modified substances, often containing many additives and little whole food.

Yes, diet sodas are also ultra-processed. They contain artificial sweeteners, colors, and flavors, along with other additives not typically used in home cooking, fitting the NOVA classification.

They are often high in sugar, unhealthy fats, and salt, and lack essential nutrients like fiber. The additives can also potentially disrupt gut health. These factors contribute to increased risks of obesity, diabetes, and heart disease.

While occasional consumption is unlikely to cause serious harm, health experts recommend limiting ultra-processed foods and drinks. The negative effects are linked to high and regular intake.

Common additives include high-fructose corn syrup, caramel color, phosphoric acid, and various artificial flavors and preservatives, all of which are characteristic of ultra-processed foods.

To reduce pop consumption, try substituting it with healthier alternatives like sparkling water infused with fruit, kombucha, or unsweetened iced tea. Keeping your pantry and fridge stocked with these options can help.

No. While pop is ultra-processed, plain sparkling mineral water is generally considered minimally processed. It only contains water and carbonation. The ultra-processed classification depends on the additives used.