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Do we really need to worry about ultra-processed food? Or should we take it with a pinch of salt? Our H&B nutritionist is here with all the answers
Summary
1What is UPF?
Most people class it as a food that has been processed in an extreme way – typically mass-produced and with many additives...
2What are the potential dangers of UPF?
According to GOV.UK, “the sheer availability of UPFs compared to non-UPFs... will impact health beyond purely biological terms...”
3So, should I cut out UPF?
In short: no. There are some benefits we can’t easily get without UPF...
Think you’re a healthy eater? The news at the moment might tell you otherwise. Not to worry, we’re here to set the record straight...
Ultra-processed food (commonly known as UPF) is having its time in the spotlight, with its health concerns the focus. Naturally, the finger’s pointed at fast foods like burgers and chicken nuggets, but the category can also include ready-made sandwiches, sauces and (gulp) even protein bars.
The problem – as some see it – is the level of processing a food goes through. But before you raid your cupboards and start scrutinising labels, let’s take a beat and find out if it’s really as simple as ‘good’ and ‘bad’ foods (spoiler: it never is).
To help us sort the fact from the fad, we asked our resident registered nutritionist Dan Clarke for his take on identifying UPFs, his simple swaps and whether or not it really matters. Prepare to be informed...
What is UPF?
There is still a lot of confusion on what the definition of ultra-processed food (UPF) is, however, generally most people class it as a food that has been processed in an extreme way – typically mass-produced, “formulated mostly or entirely from substances extracted from foods or derived from food constituents” and “made possible by use of many types of additives”.1
However, many foods undergo some kind of processing – flour is milled and coffee is turned into granules. But that doesn’t make them ‘bad’ for you. In fact, processing can also be used to make foods safe such as removing harmful bacteria from milk or fortifying products with added vitamins and minerals.
According to nutrition professor Carlos Monteiro, UPF refers to food made to be “highly profitable”, “convenient” and “hyperpalatable”.2 It’s not just the processing, but also its extent and purpose. In his opinion, UPF contains “industrial” substances you wouldn’t find in your kitchen.2
But this is where it gets tricky. “Fortified ingredients (for example, added vitamins and minerals) can be classed as ultra-processed foods, but you've made them healthier,” Dan says.
Processing can be used to:3
- make foods safe, for example milk is pasteurised to remove harmful bacteria
- make foods suitable for use, such as pressing seeds to make oil
- preserve foods or help them last longer, such as tinned or frozen foods
“Even oxygen is used for packaging as E number 948”
How can you tell if a food is a UPF?
You might have heard that the best way is to check the label for ingredients that sound like they’re from a lab rather than your kitchen.
But just because you don’t recognise an ingredient, it doesn’t mean it’s a red flag. Vitamins and minerals can often be given their Latin names or expressed as chemicals. “Even oxygen is used for packaging as an E number, and people say to avoid E numbers (E 948)”, says Dan.
If that's not a good rule of thumb, then what is? Well, one way of determining a UPF is the NOVA food classification system, based on four categories of processing: 4
| NOVA Category | Food classification | Examples |
|---|---|---|
| Group 1 | Unprocessed or very minimally processed 4 | Fruit and veg, meat and fish |
| Group 2 | Salt, sugar, fat and oils extracted from natural foods 4 | You might use these when cooking at home – for example butter or corn starch |
| Group 3 | Processed foods - produced in a factory with added extras like preservatives or flavourings. But they still only contain a few ingredients, all from groups 1 and/or 2 4 | Tinned fish or veg, fresh bread and freshly made cheese |
| Group 4 | Ultra-processed foods 4 | These contain no or very few group 1 ingredients. They could be sweetened, enhanced, preserved, shaped, flavoured or coloured...4 |
It's important to note that not all scientists currently agree on what exactly constitutes an UPF. While some people follow the NOVA classification system, others may have different definitions.
One thing that most experts agree on, though, is that foods high in fat, salt or sugar (HFSS) should be eaten in moderation and ideally reduced.
What are the potential dangers of UPF?
The understanding around UPFs is still an evolving and emerging area. One study discovered that there was an association with the amount of UPFs women ate and their risks of high blood pressure.5 Fears around it certainly seem to be growing, as last year over 30% of us cut our UPF intake.6
And that’s just our physical health. According to GOV.UK, “the sheer availability of UPFs compared to non-UPFs... will impact health beyond purely biological terms.”7
So, should we cut UPF completely? More on this later.
There are several reasons you’d choose a protein bar over chocolate for your workout, even though both can be considered UPF
Should I cut out UPF completely?
In short: no. Not only is it pretty much impossible, but there are some benefits we can’t easily get without UPF.
UPFs make up nearly 60% of the UK’s diet. In younger people and those with lower incomes, it’s as much as 80%.8-11
According to the British Nutrition Foundation, “blanket advice to avoid UPF may have unintended consequences that have not been fully investigated for different groups within the population.”12
For example, baby formula and fortified foods are UPF. Bread – UPF if not freshly baked – contributes to over 20% of older adults’ fibre intake.12 And adequate fibre (which most of us don’t get enough of) could increase their chances of living a healthier life by up to 80%.13,14
“Often the choice is taken away from people,” says Dan. He explains that UPF is generally cheaper, so “if you're on a limited budget, the first thing you do if you’ve got hungry kids is to give them the calories because they need that for attention at school.”15
As with any food, it’s a battle of pros and cons. There are several reasons you’d choose a protein bar over chocolate for your workout, even though both can be considered UPF.
It’s certainly a good idea to limit your intake of HFSS foods if you want to decrease your overall health risks. But, for many people, it’s not totally avoidable.
Is it really processing that’s the problem with UPFs?
We already know that ‘junk food’ isn’t good for us in large amounts. It's high in saturated fat, salt and sugar.16 So what makes UPF any different?
Evidence is mixed. One study gave two groups of people a diet made up of meals equal in fat, sugar and salt – but one diet plan was made of mostly UPF and the other was UPF-free (as per NOVA classifications). Each participant could eat as much of their meals as they wanted. After two weeks trying each diet, both groups gained weight on the UPF plan.17
But that could be because they ate an average of 500 calories more per day.17 So, maybe UPF isn’t inherently unhealthier than HFSS, but it makes us want to eat more. We’ll delve into that later...
Is UPF addictive?
Some people believe that UPFs are addictive, possibly because they’re often low in the nutrients that keep us satisfied.
It’s often soft and easy to eat, meaning it’s got mass appeal and can be devoured quickly (leaving you wanting more before fullness kicks in).
While this may be a legitimate criticism of certain industries and foods, there are also reasons why some functional foods – such as your protein bar – may be UPF. These are designed to provide nutrients you need in the moment, such as before or after that big workout.
So, what should we do about UPFs?
A 2024 report from the House of Commons Food, Diet and Obesity Committee has advised the government to “act now” and “develop clear guidance for consumers and the food industry regarding UPFs in dietary recommendations”.
They also highlighted that “the distinct impact of UPF-specific properties like hyperpalatability and additive content requires further investigation”.18
As with everything in life – and certainly in your diet – it’s about balance. Try to add nutrition to your diet rather than taking foods away: add plants, seeds, nuts, fruits and whole foods to your meals where you can.
Simple swaps for UPF: Dan’s top tips
- Instead of relying on ready meals... batch cook: “Nothing wrong with microwaving leftovers. You can do it with most things, as long as you heat them up properly and they're frozen within a couple of hours.”
- Instead of always reaching for crisps and fizzy drinks... prepare your portions: “Anything you automatically cook as one thing and divide up into portions – like tray bakes - is really easy.”
- Instead of grabbing a quick fix... reheat leftovers: “If I know I'm going to freeze or batch cook something, I'll undercook it. If you already cooked it perfectly, it's then got to defrost and then cook again.” (Note that this doesn’t apply to meat).
The final say
Dangling that ready meal over the bin? You don’t necessarily need to.
The current emerging research on UPF and health certainly isn’t palatable, but as with all foods it’s mainly about moderation. “It’s the dose that makes the poison,” says Dan, pointing out that table salt can be killer if you consume too much in one go.
Still, there are plenty of reasons to cut down on foods high in salt, sugar and added artificial flavours. Whether it’s the weird and wonderful additives or the nutritional content you’re thinking of, take a peek at some packaging and see what you find.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. British Nutrition Foundation (BNF). The concept of ultra-processed food (UPF) [Internet]. BNF [cited 2024 Nov 13]. Available from: https://www.nutrition.org.uk/media/40xnekuy/the-concept-of-ultra-processed-food-background-information-24-04-23-branded.pdf
2. Monteiro CA et al. Ultra-processed foods: what they are and how to identify them. Cambridge University Press [Internet]. 2019 Feb 12 [cited 2024 Nov 13]. Available from: https://www.cambridge.org/core/journals/public-health-nutrition/article/ultraprocessed-foods-what-they-are-and-how-to-identify-them/E6D744D714B1FF09D5BCA3E74D53A185
3. NHS. Processed foods [Internet]. NHS [reviewed 2023 Jun 12; cited 2024 Nov 13]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/
4. EduChange. The NOVA Food Classification System [Internet]. EduChange [reviewed 2023; cited 2024 Nov 13]. Available from: https://educhange.com/wp-content/uploads/2018/09/NOVA-Food-Classification-EduChange.pdf
5. Pant A et al. Ultra-processed foods and incident cardiovascular disease and hypertension in middle-aged women. European Journal of Nutrition [Internet]. 2023 Dec 26 [cited 2024 Nov 13]; 63: 713-25. Available from: https://link.springer.com/article/10.1007/s00394-023-03297-4
6. Statista. Recent changes in the consumption of hyper-processed foods among consumers in the United Kingdom in 2023 [Internet]. Statista [cited 2024 Nov 13]. Available from: https://www.statista.com/statistics/1406925/changes-in-the-consumption-of-hyper-processed-foods-among-consumers-in-the-uk/
7. GOV.UK. Research and analysis: Ultra-Processed Food – HTML [Internet]. GOV.UK [reviewed 2024 Mar 27; cited 2024 Nov 13]. Available from: https://www.gov.uk/government/publications/ultra-processed-food-upfs/ultra-processed-food-html
8. Rauber F et al. Ultra-processed food consumption and risk of obesity: a prospective cohort study of UK Biobank. European Journal of Nutrition 2020; 60: 2169-80.
9. Chang K et al. Association between childhood consumption of ultraprocessed food and adiposity trajectories in the Avon Longitudinal Study of Parents and Children birth cohort. JAMA Pediatrics 2021; 175: e211573.
10. Rauber F et al. Ultra-processed food consumption and indicators of obesity in the United Kingdom population (2008-2016). pLoS One 2020; 15: e0232676.
11. Martinez Steele E et al. Dietary share of ultra-processed foods and metabolic syndrome in the US adult population. Preventive Medicine 2019; 125: 40-48.
12. British Nutrition Foundation (BNF). The concept of ‘ultra-processed foods’ (UPF). Position statement April 2023 [Internet]. BNF [cited 2024 Nov 13]. Available from: https://www.nutrition.org.uk/media/e03bou0g/upf-position-statement-25-05-23.pdf
13. Consumer Reports. The Surprising Anti-Aging Benefits of Fiber [Internet]. Consumer Reports [reviewed 2018 Feb 15; cited 2024 Nov 13]. Available from: https://www.consumerreports.org/diet-nutrition/anti-aging-benefits-of-fiber/
14. NHS. How to get more fibre into your diet [Internet]. NHS [reviewed 2022 Jul 13; cited 2024 Nov 13]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
15. The Food Foundation. The Broken Plate 2023: The State of the Nation’s Food System [Internet]. The Food Foundation [cited 2024 Nov 13]. Available from: https://foodfoundation.org.uk/sites/default/files/2023-06/TFF_The%20Broken%20Plate%202023_DigitalFINAL_1.pdf
16. GOV.UK. The nutrient profiling model [Internet]. GOV.UK [reviewed 2011 Jan 14; cited 2024 Nov 13]. Available from: https://www.gov.uk/government/publications/the-nutrient-profiling-model
17. Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab [Internet]. 2019 Jul 2 [cited 2024 Nov 13]; 30(1): 67-77. Available from: https://pubmed.ncbi.nlm.nih.gov/31105044/
18. House of Lords Food, Diet and Obesity Committee. Recipe for health: a plan to fix our broken food system [Internet]. House of Lords [2024 Oct 24; cited 2024 Nov 13]. Available from: https://publications.parliament.uk/pa/ld5901/ldselect/ldmfdo/19/19.pdf
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