Ultra Processed Foods

They're everywhere, and the press is not great. So what exactly is the deal?

Ultra-processed foods are everywhere: in our cupboards, our lunchboxes, our “quick dinners” and often in the things we grab without thinking.
But a recent Guardian article about the health impact of UPFs brought the topic straight back on our radar.

It wasn’t new to us.
During our Poma/Olera research we kept bumping into the same theme: the more distanced food becomes from its natural form, the more complicated it gets for our bodies, our minds, and even our planet.

Still, reading that article made us curious all over again.
What exactly are UPFs? Should we be worried?
And what does “avoiding them” even look like in everyday life?

So we dug in. Deeply.
Here’s what we found, and how you can make sense of it all without turning your life upside-down.

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Ultra-Processed Foods (UPF) are industrial products made mostly from extracted ingredients, additives, and formulations you’d never use at home, designed to be hyper-palatable, shelf-stable, and far removed from real, whole foods.

A new classification of foods based on the extent and purpose of their processing
Carlos Monteiro et. al - University of Sao Paolo - Nov 2010

1. From food processing to food engineering

  • Before supermarkets, freezers and delivery apps, humans were already processing food — and for good reason. Drying fish, fermenting cabbage, pounding grains and cooking roots made ingredients safer, tastier and easier to store.

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    Research even suggests this early processing shaped who we became.

  • By softening tough plants, unlocking more energy, and reducing chewing time, simple processing may have fuelled the evolution of bigger brains and smaller digestive systems.

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    For thousands of years, processing simply meant making real foods more durable.

    But then, we ook it one step further.

When Food Became an Industrial Product

  • In 1869, Napoleon III launched a challenge:
    “Invent a cheap butter substitute for the French navy and the poor.”

    The result was margarine — the first food built not from whole ingredients, but from assembled components: refined fats, colourants, emulsifiers.

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    That invention opened the door to an entirely new idea:
    Food doesn’t have to come from nature. It can be engineered.

  • As extracted oils, starches and sweeteners became cheaper, factories realised they could turn them into almost anything: instant soups; powdered sauces; tinned spreads; boxed dinners; sweetened breakfast cereals; colourful snacks; and “just add water” desserts

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    By the mid-20th century, the supermarket had transformed.
    Convenience was king, and people were eating foods that looked modern and efficient, but didn’t always treat the body with the same care.

2. The NOVA Classification — Why It Was Created

  • Nutrition science used to focus almost entirely on nutrients: fat, sugar, carbohydrates, vitamins.

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    But researchers started noticing something strange.
    Two foods with identical nutrient profiles didn’t behave the same way in the body.
    A yoghurt wasn’t the same as a “yoghurt-flavoured dessert.”
    Fresh bread wasn’t the same as industrial bread.
    A bowl of oats wasn’t the same as oat-flavoured cereal clusters held together with syrup.

  • So in 2010, Brazilian researcher Carlos Monteiro proposed a new system: the NOVA classification, which looks not at nutrients, but at how foods are made.
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    it helped reveal what traditional food labels couldn’t: that foods engineered from refined starches, oils, sweeteners and additives form a distinct category of their own, one linked to overeating and long-term health risks.

NOVA classification as determined by Carlos Monteiro, 2010

  • 1

    Minimally Processed Foods
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    Fresh, frozen, chopped, dried, fermented — still recognisably real food.

  • 2

    Processed Culinary Ingredients
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    Oils, butter, sugar, flour — extracted from whole foods, used in cooking.

  • 3

    Processed Foods

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    Simple combinations like cheese, canned beans, sourdough bread.

  • 4

    Ultra Processed Foods

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    Industrial formulations made mostly from extracted ingredients and additives, designed to be hyper-palatable, convenient and shelf-stable.

Conveniently everywhere

  • In the US and UK, UPF's now provide over half of all calories people eat (US research) (UK research), a pattern driven by ready-to-eat meals, packaged snacks, sweetened drinks and highly processed breakfast foods.

    In Germany, it’s about 46% (source).

  • Dutch data is older, but one detailed analysis of data from the 1990s estimated that 61% of total energy intake came from ultra-processed foods ánd drinks: a high fiagure partly driven by staples like industrial bread and sweetened dairy.

3. Why scientist are raising the alarm

  • Ultra-processed foods don’t deliver the nourishment that real food does, and they often push aside the fresh, fibre-rich, nutrient-dense foods your body actually needs.

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    A growing body of research links high UPF intake to increased risks of obesity, type 2 diabetes (click), heart disease, (click) and depression (here).

  • And the impact goes beyond human health: UPFs also come with a bigger environmental footprint. (source)

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    They rely on monoculture crops, long industrial supply chains and lots of packaging, leading to higher emissions, greater resource use and significantly more waste than minimally processed foods.

4. How to recognize a UPF

  • As a rule of thumb, more than about 5–7 ingredients is a good indicator that you’re dealing with something heavily processed.

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    Especially if those ingredients include things you’d never cook with at home.

  • Watch for telltale additives like emulsifiers (E433, E466), stabilisers (gums, gellan), artificial sweeteners (aspartame, sucralose), flavourings, colourants and modified starches or protein isolates, which signal the food has been engineered rather than prepared.

5. Same Category, Different Reality: how EU and US UPFs compare

  • What counts as “ultra-processed” on paper may be the same across countries, but the actual products can be worlds apart.

    EU rules are much stricter than those in the US, which means many American staples are made with additives you’ll rarely find here.
    Think artificial colours, certain preservatives, high-fructose corn syrup or dough conditioners that simply aren’t allowed in Europe.

  • Even everyday foods like bread, yoghurt drinks or cereal bars tend to be milder and less aggressively engineered in the Netherlands.

    In the US, sweeter, brighter and longer-lasting formulations are far more common. (like those neon-colored breakfast cereals)

    So while a UPF is still a UPF, the “ingredients behind the label” can look very different depending on where you shop.

6. Be weary of health claims

  • Added vitamins, minerals or fibres may make a product look healthy, but they don’t change the fact that many of these items are still ultra-processed.

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    Fortification often replaces nutrients lost during processing, and can be helpful, but research finds isolated fibres or vitamin blends don’t act in the body the same way as those in whole grains, fruit or vegetables and might be less bio-available.

  • The same goes for “zero” or “reduced-sugar” products: when fat or sugar is removed, additives are used to recreate taste and texture.

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    Study shows that light products can encourage overeating because they’re extremely sweet without providing energy, which can confuse appetite signals — and because their health image makes us eat more of them without thinking.

7. Should All UPFs Be Avoided?

  • Ultra-processed foods get plenty of criticism, but they do have real advantages: they’re affordable, accessible and incredibly convenient, which is why many households rely on them. (This Harvard article puts it in perspective.)

  • The issue isn’t their existence.
    It’s that many are engineered to be eaten quickly and often, using ingredients that encourage low satiety, higher intake — and sometimes independently affect gut health or inflammation.

  • Rather than avoiding UPFs altogether, it’s wiser to check the ingredient list.

    Two products can both be “ultra-processed”, but their health impact can be worlds apart, and looking at the actual additives is one of the easiest ways to spot the difference.

8. Additives you should try to avoid and why

  • Emulsifiers

    Study shows some emulsifiers (like CMC and polysorbate-80) may alter the gut microbiota or promote inflammation in high amounts.

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    Watch out for: Polysorbate-80, CMC, carrageenan.
    Typical in: Ice cream, sauces, protein bars, plant milks.

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    NB Emulsifiers like lecithin, pectin, guar gum and xanthan gum are generally considered safe and don’t show harmful effects in human studies.

  • Colourants

    Studies suggest that some synthetic food dyes may affect behaviour in sensitive individuals (source) and can impact gut health (click).

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    Watch out for: E102 (Tartrazine), E110 (Sunset Yellow), E129 (Allura Red), E133 (Brilliant Blue).
    Typical in: Sweets, colourful cereals, ice pops, fizzy drinks, kids’ yoghurts

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    NB: Natural colourants like beetroot red (E162), beta-carotene (E160a) or paprika extract (E160c) are generally considered safe.

  • Sweeteners

    Research (like this and this) is building that some non-nutritive sweeteners aren’t just calorie-free substitutes — they can affect gut bacteria, digestion and metabolic health.

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    Watch out for: Aspartame, sucralose, acesulfame-K, saccharin.
    Typical in: Light yoghurts, diet sodas, protein bars, flavoured plant milks.
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    NB: Stevia, monk fruit and small amounts of sugar alcohols are generally safer.

  • Preservatives

    While preservatives help keep food safe, nitrites, benzoates and sulfites are linked to sensitivities, inflammation and increased cancer risk with frequent intake. (study).

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    Watch out for: Sodium nitrite/nitrate (E249–E250), sulfites (E220–E228), benzoates (E210–E213).
    Typical in: Processed meats, cured sausages, soft drinks, baked goods.

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    NB: Fermentation, salt and vinegar have excellent safety records.

  • Texture & Thickening Additives

    Heavy use of gums and cellulose may cause bloating or alter digestion; modified starches and maltodextrin can impact blood sugar and microbiome. (click).
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    Watch out for: Gellan gum, MCC, modified starches, maltodextrin.
    Typical in: Protein bars, diet desserts, plant-based yoghurts, instant soups
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    NB: Natural thickeners like agar, pectin, chia, flaxseed or arrowroot are usually well tolerated and common in traditional cooking.

  • Flavour Enhancers

    Flavour enhancers amplify taste and can make foods highly palatable, sometimes encouraging overeating;

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    Watch out for: MSG (E621), disodium inosinate (E631), disodium guanylate (E627).
    Typical in: Instant noodles, crisps, seasoning mixes, microwave meals.
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    NB: The additives themselves aren’t the problem — but the hyper-palatable foods they’re used in often are.

  • Hydrogenated Oils

    Partially hydrogenated oils contain industrial trans fats — linked to inflammation and increased cardiovascular risk. They’re mostly phased out in the EU but may still appear in some imported products.
    Fully hydrogenated oils do not contain trans fats.

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    Watch out for: Partially hydrogenated oil, shortening, fractionated palm kernel oil.

    Typical in: Cheap pastries, filled cookies, candy, microwave popcorn.
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    NB: Cold-pressed oils (olive, rapeseed, sunflower), butter and unrefined coconut oil are far safer everyday choices.

9. Five Slow Swaps (You Can Make Without Thinking Too Hard About It)

  • 1. Swap flavoured for plain

    Choose plain yoghurt, plain oats, or plain nut butter and add your own fruit, nuts or honey.

    Why it works: fewer additives, more fibre, more control over sweetness.

  • 2. Upgrade one daily staple

    Switch your usual supermarket loaf, cereal or sauce for a simpler version with fewer ingredients.

    Why it works: these are foods you eat often, so small upgrades make a big difference.

  • 3. Keep whole-food snacks on hand

    Fruit, nuts, boiled eggs, cherry tomatoes, hummus, cheese cubes.

    Why it works: when the “easy option” is real food, you’ll reach for UPFs less without trying.

  • 4. Cook once, eat twice

    Make a little extra dinner and turn it into tomorrow’s lunch.

    Why it works: convenience is the biggest pull of UPFs — so create your own.

  • 5. Stock up on shortcuts

    Frozen veg, tinned beans, cooked grains, passata, eggs, wraps, nuts.

    Why it works: these are just as quick as UPFs but made from real ingredients, so they make everyday cooking easier.

10. What to Watch For in Specific Food Groups

  • Bread and bread products

    Watch for: Emulsifiers (mono- & diglycerides), Glucose syrup (yes, in bread!), Preservatives & conditioners
    Very soft texture that never goes stale

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    Best choice: Wholegrain bakery bread
    Sourdough from a local bakery

  • Breakfast cereals & Granola

    Watch for: Long lists with colourants
    Glucose syrup, invert sugar, Palm oil or other added oils and Crispy “clusters” held together with syrups

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    Best choice: Oat flakes, muesli without added sugar, Granola with nuts, seeds, whole grains

  • Cakes & Cookies

    Watch for:
    palm/blended oils, liquid sugars (glucose syrup), emulsifiers (E433, E466), gums, artificial flavours, and colourants.

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    Best choice:
    simple bakery items with short ingredient lists, home-baked treats, or dark chocolate/fruit as an alternative.

  • Candy & Sweets

    Watch for: Artificial colours (especially E102, E110, E122 or E129 and Red 3), Artificial flavours, Glucose-fructose syrup, Gelatine + modified starch blends, Palm or hydrogenated oils

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    Best choice: Dark chocolate, Simple sweets with a short ingredient list and Dried fruit (in moderation)

  • Crisps & Savoury Snacks

    Watch for: Flavour enhancers (MSG, E621; inosinate/guanylate E631/E627), Modified starches - Added sugars, Vegetable powders + additives used to mimic “real” flavours

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    Best choice: Plain nuts or roasted chickpeas, Tortilla chips with simple ingredients, Popcorn (just corn, oil, salt)

  • Instant Noodles & Soups

    Watch for: flavour enhancers (MSG/E621, E631, E627), palm/blended oils, maltodextrin, hydrolysed proteins, “aroma,” high salt, and thickeners.

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    Best choice: plain noodles with your own broth or sauce, canned soups with simple ingredients, or fresh/frozen soups made from whole foods / with minimal ingredients

  • Microwave Meals

    Watch for: modified starches (maltodextrin), flavour enhancers (yeast extract, E621), gums, added sugars, palm/blended oils, and artificial flavours.

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    Best choice: fresh or chilled meals with short ingredient lists, whole-food frozen options, plain frozen veg or grains with your own sauce, or frozen leftovers.

  • Pizza (Frozen)

    Watch for: palm/blended oils, processed meats with nitrites/nitrates, flavour enhancers (yeast extract, E621), modified starches/stabilisers, added sugars, and artificial flavours.

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    Best choice: fresh or chilled pizzas with short ingredient lists, whole-food frozen options, plain frozen bases topped at home, or leftover pizza frozen in portions.

  • Processed Meats

    Watch for: nitrites/nitrates (E249–E252), emulsifiers/stabilisers, added sugars, flavour enhancers (E621), and reconstituted “meat blends.”

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    Best choice: fresh minced meat, simple butcher-made sausages, roasted meats, or veg/legume-based fillings.

  • Sauces etc

    Watch for: Sugar or syrups high in the ingredient list, Emulsifiers & modified starches, Flavourings and colourants

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    Best choice: Pesto, hummus with simple ingredients, Tomato passata or crushed tomatoes

  • Snack Bars & Protein Bars

    Watch for:
    Sweeteners (stevia blends, erythritol)
    Syrups, chicory fibre, tapioca fibre
    Protein isolates
    Emulsifiers and gums

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    Best choice:
    Nuts, fruit + nut bars, wholegrain crackers
    Homemade energy balls

  • Vegetarian meat alternatives

    Watch for: Protein isolates (soy/pea/wheat), Flavour enhancers, Gums and stabilisers and Long lists of 15+ ingredients

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    Best choice: Tofu, tempeh, chickpeas, lentils, Simple veggie burgers with beans & vegetables

  • Yoghurts and Dairy drinks

    Watch for:
    Sweeteners (sucralose, acesulfame-K)
    “Aroma” or “flavourings”
    Thickening gums (gellan, xanthan)
    Sugary toppings or “crunchy add-ins”

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    Best choice:
    Plain yoghurt (Greek, Skyr, whole-milk yoghurt)
    Yoghurt with fruit you add yourself

11. Summary & Final thoughts

  • Ultra-Processed Foods are here to stay, and that’s not entirely a bad thing: They’re practical, affordable and, for many busy households, simply part of reality.

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    But it does help to stay conscious: UPF's designed to make you eat more than you planned, health claims can be misleading, and some additives are worth keeping an eye on.

  • In the end, it comes down to the choices you can make within your own budget, time and routines.

    Small, realistic swaps often have the biggest impact.

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    As Michael Pollan captured so well in his book 'In Defence of Food': “Eat food. Not too much. Mostly plants.”

  • That is something we can get behind.

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    Through our Cibus Domus research, the Quartet game, and everyday rituals like sprouting or storing fruits and vegetables in a natural way, we explore ways to make food feel close, so the choice for real food is an easy one.

Sources