Ultra-processed foods make up about half of the foods we eat in the UK on average and often hit the headlines. But what are ultra-processed foods and how do they affect our health?
What are ‘ultra-processed foods’?
The term ‘ultra-processed food’ is from 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 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. There is some more information about whether different types of food are ultra-processed below.
Do ultra-processed foods harm our health?
Many studies link diets that are high in ultra-processed foods with conditions such as obesity, type 2 diabetes and cancer. This is a concern as our diets in the UK and many countries around the world include a lot of ultra-processed foods.
We don’t yet know exactly which aspects of processing could bad for our health. Most studies on ultra-processed foods so far look at diets overall and don’t tell us which aspects of processing might be harmful.
What we do know is that many ultra-processed foods are high in fat, salt and sugar. Government recommends that we should be eating less of food high in fat, salt and sugar, many of which are ultra-processed, such as biscuits, pastries, sweets and fatty takeaways.
However, some foods that can be classified as ultra-processed, such as wholegrain cereals, wholemeal bread, low fat yogurts and baked beans, have a healthier nutrient profile and are included in healthy eating guidelines.
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. Look at nutrition labels when shopping and choose products with red traffic lights (high in fat, saturates, salt or sugar) less often.
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 could be regarded 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. |
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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 |
Most packaged cheeses, including vegetarian or vegan cheeses, could be considered ultra-processed. Freshly made, unpackaged cheese is not considered ultra-processed. Cheese provides calcium and other nutrients but can be high in salt and saturated fat. |
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Meat |
Most processed meats such as sausages, ham, bacon and salami could be classed as ultra-processed and it’s best to limit these as they are usually high in salt and saturated fat. Meat such as steak, mince, chicken portions is not ultra-processed. |
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Meat alternatives |
Products such as vegan sausages, burgers or deli slices 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.
This back-of-pack information must be displayed as per 100g or 100ml of the product but may also be displayed as per portion. |
For more detailed information about the science of ultra-processed foods, see our position statement.
