What is an ultra-processed food?
To understand ultra-processed foods (UPFs), it's helpful to start with the NOVA food classification system, developed by Brazilian researchers. This system categorizes all foods based on the degree and purpose of their processing. While minimally processed foods are close to their natural state (e.g., frozen vegetables), UPFs represent the far end of the spectrum, being industrial formulations that bear little resemblance to their original ingredients. They are made with substances extracted from whole foods (like sugars, fats, and protein isolates) and contain additives not typically used in home cooking.
Industrial techniques and hidden ingredients
UPFs are defined by the processes and ingredients used in their creation. These techniques are designed for mass production, to make products highly profitable, and to increase shelf-life and palatability. Many ingredients are exclusive to industrial food manufacturing. {Link: anti-a.org https://www.anti-a.org/news/en/identify-food-that-is-ultra-processed}.
Examples of ultra-processed foods by category
UPFs are everywhere, often masquerading as healthier options or appearing in unexpected places. {Link: anti-a.org https://www.anti-a.org/news/en/identify-food-that-is-ultra-processed}.
Comparing processing levels: Processed vs. ultra-processed
Understanding the spectrum of processing is key to making informed choices. {Link: anti-a.org https://www.anti-a.org/news/en/identify-food-that-is-ultra-processed}.
The importance of reading labels and choosing whole foods
Given the prevalence of ultra-processed foods, the best strategy is to be a vigilant consumer. Focusing on whole, unprocessed or minimally processed foods as the base of your diet is a proven strategy for better health. Small, intentional swaps can make a big difference over time. {Link: anti-a.org https://www.anti-a.org/news/en/identify-food-that-is-ultra-processed}. Instead of packaged snacks, opt for plain nuts, fresh fruits, or plain popcorn. Shopping the perimeter of the grocery store, where fresh foods are typically located, can also help.
Ultimately, while avoiding all processed foods may be unrealistic for many, limiting intake of ultra-processed items is a clear path to better health. Research continues to link high UPF consumption to numerous health issues, including obesity, type 2 diabetes, and cardiovascular disease. By understanding what these foods are and making conscious choices, consumers can regain control over their nutrition and improve their overall well-being. A diet centered around foods with short, recognizable ingredient lists will serve you far better than one dominated by industrial formulations and chemical additives.
Conclusion
Ultra-processed foods are industrial food creations that undergo extensive processing, incorporate ingredients not typically found in home kitchens, and are often designed to be hyper-palatable and addictive. They include a vast array of products from mass-produced bread and sugary cereals to frozen dinners and packaged snacks. By learning to read ingredient labels and recognizing the signs of heavy industrial processing, consumers can identify and reduce their intake of these items. Shifting focus toward minimally processed, whole foods—like fresh fruits, vegetables, and homemade meals—is a key strategy for promoting better health outcomes and a more balanced diet. {Link: anti-a.org https://www.anti-a.org/news/en/identify-food-that-is-ultra-processed}.
For more information on the NOVA classification system, visit the NUPENS website.
