You can’t of escaped Marks & Spencer’s launch of their ‘One ingredient’ range, or you may have shopped a jar of ‘Bold Beans’…
This has sparked a heated debate on the impact of ultra-processed foods on public health.
Ultra-processed foods (UPFs) have become a significant part of the British diet, accounting for 57% of calories consumed by the average adult and 65% for children in 2023.
While these foods offer convenience and affordability, they have sparked a heated debate about their impact on health.
There is no universal definition of what is an ultra-processed food.
The NOVA classification system is a method used to categorise foods based on the level of processing they undergo, rather than just their nutritional content.
Developed by researchers at the University of São Paulo, Brazil, it helps highlight the impact of food processing on health. The system divides foods into four groups:
1. Unprocessed or Minimally Processed Foods
These include natural foods that have undergone little or no processing.
They may be cleaned, portioned, dried, or frozen but retain their original structure and nutrients.
Examples: Fresh fruit and vegetables, eggs, milk, meat, fish, nuts, and grains.
2. Processed Culinary Ingredients
These are substances derived from natural foods through pressing, refining, or grinding.
They are typically used to season or cook unprocessed foods and are rarely consumed alone.
Examples: Salt, sugar, oils, butter, and vinegar.
3. Processed Foods
Processed foods are made by combining minimally processed foods with ingredients such as salt, sugar, or oil.
These foods undergo some form of preservation, but they remain recognisable as their original form.
Examples: Canned vegetables, cheese, freshly baked bread, and smoked fish.
4. Ultra-Processed Foods (UPFs)
UPFs are industrial formulations made from refined ingredients, additives, and artificial substances.
They are designed to be highly palatable and convenient but often contain little to no whole foods.
Examples: Soft drinks, crisps, ready meals and packaged snacks.
UPFs are often ready-to-eat or require minimal preparation, making them a convenient option for busy lifestyles.
These foods can be a more budget-friendly choice, especially for families on low incomes, or where access to fresh wholefoods is limited.
UPFs typically have longer shelf lives, which can help reduce food wastage.
Some UPFs, such as wholegrain breakfast cereals and wholemeal breads, can be sources of essential nutrients and fibre.
Consumption of UPFs has been associated with increased risks of obesity, cardiovascular diseases, and type 2 diabetes however it’s not clear if this is because they contain high sugar, salt and fat and lacking in micronutrients, which leads us on to our next point.
UPFs are often designed to be hyper-palatable, combining fat, sugar, and carbohydrates in ways that may lead to overeating.
Children from poorer households are thought to consume more UPFs, potentially exacerbating health inequalities.
How to spot Ultra-processed foods:
Check the food labels. Long ingredient lists with ingredients which do not sound like food is a very basic rule of thumb you can use.
It’s very crude, and no way is it perfect – it’s pretty inadequate, but at the moment we do not really have a system which deals with the paradoxes.
It’s worth bearing in mind, in the UK and Europe, there are strict safety testing protocols for food additives – and additives which could be considered to make a food ‘ultra-processed’ as part of this debate.
While UPFs offer certain benefits, there seems to be a growing body of evidence linking them to various health risks has led to calls for policies that promote consumption of fresh or minimally processed foods.
As research continues, it’s clear that finding a balance in our diets and being mindful of UPF consumption could be important for maintaining good health.
Want to read more about food additives and ultra-processed foods and the distinction between them? Have a read of my blog article – ‘Food additives and ultra-processed foods in the UK‘.
REFERENCES:
BBC (2024) What is ultra-processed food and what does it mean for my health? Available at: https://www.bbc.co.uk/food/articles/what_is_ultra-processed_food (Accessed: 27 March 2025).
BBC GoodFood (2023) Ultra-processed foods – what to avoid. Available at: https://www.bbcgoodfood.com/health/special-diets/ultra-processed-foods-what-to-avoid (Accessed: 27 March 2025).
BMJ Group (2019) New evidence links ultra-processed foods with a range of health risks. Available at: https://bmjgroup.com/new-evidence-links-ultra-processed-foods-with-a-range-of-health-risks/ (Accessed: 27 MArch 2025).
Food Standards Agency (2025) Ultra-processed foods – What consumers need to know about ultra-processed foods. Available at: https://www.food.gov.uk/safety-hygiene/ultra-processed-foods (Accessed: 27 March 2025).
NHS (2023) Processed foods. Available at: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/ (Accessed: 27 March 2025).
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