Why are we talking about ultra-processed foods?
When we think about healthy eating we usually think about the nutrients in our foods - for example, how much sugar or fat they contain. Recently, though, the term ‘ultra-processed’ has been dominating headlines about food and its impact on our health.
So, what exactly are ‘ultra-processed’ foods and how do they impact on our health and well-being?
What are ‘ultra-processed foods’?
While there is no universally agreed definition, the term ‘ultra-processed food’ is commonly linked to a system called NOVA that classifies foods based on how much they have been processed. It divides foods into four categories, with the fourth – ultra-processed – for foods that are most processed.
Usually, ultra-processed foods are those that have been industrially processed and contain ingredients we wouldn’t have at home. For example, natural yogurt would be considered a ‘minimally processed food’ whereas a shop-bought yogurt containing added sugar or additives such as flavours or sweeteners would be classified as ultra-processed.
It’s not always easy to tell whether foods would be classified as ultra-processed or not and this group includes a broad variety of foods. There is some more information about the different types of food that this system defines as ultra-processed below.
When we look at diets in the UK using this classification system, ultra-processed foods provide more than half of the calories in our diets.
Do ultra-processed foods harm our health?
Studies have linked diets that are high in ultra-processed foods with conditions such as obesity, type 2 diabetes and cancer. This is a serious concern because these are leading causes of preventable illness and high healthcare costs across the globe.
Many ultra-processed foods, including sugary soft drinks, sweets and some biscuits, cakes and savoury snacks, contain high quantities of added sugars, unhealthy fats, and salt (these foods are called ‘High Fat, Sugar, Salt’ or HFSS foods), which can contribute to poor dietary patterns. These foods are also typically low in essential nutrients such as vitamins and minerals, as well as fibre. Ultra-processed foods often have a high energy density (calories per gram) and are highly palatable and appealing, making them easy to overconsume. The British Nutrition Foundation supports the UK Government’s Eat Well guidance that we reduce consumption of HFSS foods. In addition, some foods not considered ultra-processed, such as some takeaways or home-made cakes and biscuits – but might also be high in fat, salt and sugar, should only be eaten as occasional treats, as part of a healthy, balanced diet.
However, there are some foods that would be classified as ‘ultra-processed’ foods, such as wholemeal breads, low-sugar wholegrain breakfast cereals, and baked beans, which are not HFSS and can contribute to nutrient intakes – particularly fibre. The same is true for low-fat and low-sugar yogurts which provide protein, calcium and some B vitamins. Although with all of these foods, it is still wise to check labels and choose those with healthier nutrient profiles (e.g. baked beans with no added sugar).
These foods can have a useful role in an affordable, healthy and balanced diet, and are included in the Government’s Eat Well guidance.
As yet, we do not have sufficient evidence to demonstrate that other aspects of processing – in addition to the nutritional content of foods - are damaging our health but this is an active area of research. For example, researchers are looking at the impact of food texture, as this may influence how quickly we eat foods, and feel full, which may then determine how much we eat. The processing of food could also make a difference to how our bodies respond to it, for example how quickly it absorbs some nutrients, and there is interest in whether processing has any impact on gut health.
So, it is important that we monitor the research as new studies are published and update our advice as new evidence emerges.
What are HFSS foods?
HFSS stands for ‘high in fat, salt and sugar’. This is an agreed way of deciding which foods are classified as HFSS based on their nutrient content and is set out in legislation. It is used to decide which products are restricted in advertising and promotions, for example, during children’s TV programmes or at checkouts in supermarkets.
We know that diets high in HFSS foods are bad for our health and that we need to do more to reduce our consumption. While it is important for many of us to restrict HFSS foods in our diets, this is especially critical for children. HFSS foods, if eaten at all, should only be a very occasional treat if we are to promote healthy eating habits from a young age and reduce the risk of overweight or obesity, as well as protect our children’s teeth from dental decay.
In practice, HFSS foods are generally those we would think of as unhealthy, such as sugary drinks, chocolate, and many cakes, pastries, biscuits and processed meats. Traffic light labels on foods are a good way to check if a food is HFSS. Look at nutrition labels when shopping and choose products with red traffic lights (high in fat, saturates, salt or sugar) less often. As many HFSS products are considered ultra-processed, using food labels to cut back on these foods and drinks will also help limit the consumption of ultra-processed foods.
Some action has been taken by government to help reduce our consumption of HFSS including restricting advertising and promotions, but more needs to be done. The British Nutrition Foundation supports actions to curtail the consumption of HFSS foods, and has welcomed regulations to restrict their promotion, in-store placement and advertising. We welcome efforts to prioritise children’s health by reducing their exposure to HFSS foods in stores, on TV and online.
Should we cut out ultra-processed foods?
We don’t need to cut out all ultra-processed foods. But we should be eating less of foods high in fat, salt and sugar, many of which would be considered ultra-processed.
Diets based around less processed foods and foods such as fruits, vegetables, pulses and wholegrains, are best for our long-term health. But we know that some processed foods can be convenient and affordable for many of us – the key is to choose those with a healthier nutrition profile.
Which foods are classified as ‘ultra-processed’?
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Food |
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Bread |
Most bread that we buy in a supermarket or shop would be classed as ultra-processed in the NOVA definition. Bread is not usually high in fat, salt or sugar and going for wholegrain versions is a healthier option, providing more fibre. |
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Ready meals |
Ready meals are usually industrially processed and so would be classed as ultra-processed, but can be low in fat, salt and sugar. The nutritional content of ready meals varies a lot and nutrition labels can help you identify healthier options. But also look for those that provide healthy foods such as vegetables, fruit, nuts and pulses. |
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Yogurts |
Yogurts with added sugar, or additives such as sweeteners or thickeners could be classed as ultra-processed. Plain, unsweetened yogurt or yogurt with unsweetened fruit would not be classed as ultra-processed. |
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Cheese |
Processed cheeses, as well as most vegetarian or vegan cheeses, are considered ultra-processed. Freshly made cheese and cheeses such as cheddar or soft cheeses that you buy in a supermarket are not considered ultra-processed. Cheese provides calcium and other nutrients but can be high in salt and saturated fat. |
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Meat |
Some, but not all, processed meats are classed as ultra-processed but it’s best to limit consumption of all of these as intakes have been linked to increased risk of colorectal cancer and they are usually high in salt and saturated fat. Meat such as steak, mince, and chicken portions is not considered ultra-processed but high intakes are also associated with increased risk of colorectal cancer. |
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Meat alternatives |
Products such as vegan sausages and burgers are usually classed as ultra-processed as they often contain added salt or flavourings and are industrially produced. It’s best to choose those that are lower in salt, saturates and saturated fat. |
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Cakes and biscuits |
Most cakes and biscuits could be considered ‘ultra-processed’ due to the use of raising agents, emulsifiers, flavours or colouring. Homemade cakes and biscuits are not considered to be ‘ultra-processed’ but can be high in fat and sugar. |
For more detailed information about the science of ultra-processed foods, see our position statement.
