Ultra Processed Foods – What are they?
The term ultra processed foods (UPFs) has become a hot topic within nutrition and health in recent times. The term has risen from the development of the NOVA food classification system which groups foods into four categories (Monterio et al., 2016).
Four categories help to define the extent and purpose of food processing.
- Unprocessed or minimally processed – Foods with no added ingredients e.g. fruit, vegetables, eggs, pulses, nuts and seeds
- Processed Ingredients – Foods that are added to other food e.g. salt, sugar and oils
- Processed Foods – Foods made by combining foods from group 1 and 2 e.g. jams, pickles, tinned fruits and vegetables and homemade breads
- Ultra-Processed Foods – Foods with more than one ingredient rarely found in a kitchen (preservatives, sweeteners, emulsifiers). These foods typically have a long-shelf life. e.g. crisps, sweets, ham, ice cream, biscuits
The Significance of Ultra Processed Foods
Population
UPFs can impact on everyone with access to these items. These types of foods tend to be easily accessible in supermarkets, easy to store at home and are often more affordable due to the manufacturing process. Whereas, fresh foods which have a lower NOVA score and are more nutrient dense, often expire quicker and may require preparation before eating. Therefore, UPFs seem easier and more affordable especially to help support a busy lifestyle and reduce the economic and time consuming cost of fresh foods. However, this has the potential to have negative impacts on our overall health, lifestyle and quality of life.
Health
The lower nutrient density as a result of greater processing methods means UPFs can affect health. A higher intake of UPFs has been associated with increased mortality through diseases such as cancer and cardiovascular disease (Fang et al., 2024). A higher intake of UPFs has also been related to a lower consumption of whole fruits, vegetables and grains, all of which are more nutritious and less processed. Therefore, it could be said that combination of high intake of UPFs and low intake of whole foods is having a negative impact on health and well-being.
What this means
By understanding the term UPFs and being able to identify these foods can help when making choices about nutritional intake. Being aware of the impact of nutrition on our everyday life, well-being and long-term health is important.
Integrating this into everyday food choices can help to reduce the intake of UPFs and increase overall diet nutrient density. Alongside the implementation of other health factors such as exercise, this may help to reduce the chances of developing diseases such as cardiovascular disease, type 2 diabetes and cancer. A nutrient dense diet could also benefit shorter term health and well-being by supporting the immune system and fuelling the body throughout the day.
Adopting some gradual changes could help to reduce intake UPFs. For example choosing fresh fruits and vegetables rather than crisps and sweets. It is also important to consider that UPFs are one component of dietary intake. Some aspects of nutrition are not considered within this NOVA classification system.
Consensus
UFs tend to be energy dense and nutrient poor due to the processing involved in making long shelf life and tasty foods. These types of foods are easily accessible and can be the easiest option to reach for in the supermarket. Despite being easy for the short-term, there is likely a long-term negative impact on health. Therefore, a balanced approach, with UPFs contributing to only a small portion of our diet could improve health and well-being.
myfood24
You can now see how foods you eat are impacted by processing using myfood24’s NOVA score values! Additionally you can investigate HFSS (High in saturated fat, salt and sugar) using myfood24. Keep your eyes out for our upcoming blog on HFSS scoring and how this is different to UPFs.
You can find out more about how you can use myfood24 by trying our free demo or get in touch.
Sources
- BHF – https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods
- BNF – The concept of ultra processed food (UPF) position statement 2024
- Ultra-processed foods: here’s what the evidence actually says about them (theconversation.com)
- Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study – https://www.bmj.com/content/385/bmj-2023-078476
Author: Lucy Clarkson, SENr registered Nutritionist
Editors: Grace Williams, Head of Nutrition and Operations, Jessica Eardley-Thompson, ANutr Nutritionist