Ultra-processed foods (UPFs) are industrial products made mostly from extracted ingredients (sugars, oils, starches, proteins) plus additives such as flavourings, emulsifiers and sweeteners, with little whole food left. Examples include soft drinks, packaged snacks, sweetened cereals, instant noodles, processed meats and many ready meals. Diets high in UPFs are linked to higher risks of obesity, type 2 diabetes and heart disease.
The NOVA classification
| Group | Examples |
|---|---|
| 1. Unprocessed or minimally processed | Fresh fruit, vegetables, eggs, plain meat and fish, milk, beans, rice |
| 2. Processed culinary ingredients | Oils, butter, salt, sugar, flour |
| 3. Processed foods | Cheese, simple breads, canned vegetables, salted nuts |
| 4. Ultra-processed foods | Soft drinks, crisps, sweets, packaged cakes, nuggets, sausages, instant noodles, flavoured yoghurts |
How to spot them
- Long ingredient lists
- Ingredients you wouldn’t use at home (e.g. emulsifiers, hydrolysed proteins, maltodextrin, artificial sweeteners)
- Designed to be ready-to-eat and very tasty
- Long shelf life
Why they matter
Studies link high UPF intake to weight gain, type 2 diabetes, heart disease and some cancers. In one controlled study, people ate about 500 more calories a day on an ultra-processed diet than an unprocessed one. Researchers at the University of Southern California recently reported that, in a small study of children aged 7 to 10, higher ultra-processed food intake was linked to brain responses that may encourage overeating (reported by ScienceDaily, 3 November 2026). More research is ongoing.
12 easy swaps
- Soft drinks → water, sparkling water, or unsweetened tea
- Sweetened cereal → oats with fruit
- Crisps → unsalted nuts or popcorn made at home
- Flavoured yoghurt → plain yoghurt with fruit
- Instant noodles → quick rice or pasta with vegetables and eggs
- Processed meats → fresh chicken, fish, eggs or beans
- Packaged biscuits → fruit or a small handful of dried fruit
- Ready meals → batch-cooked stews frozen in portions
- Energy drinks → coffee or tea without lots of sugar
- White sliced bread → whole-grain or bakery bread with short ingredient lists
- Fast food after shifts → pre-packed home lunch box
- Bottled sauces → homemade tomato sauce
Be realistic
Not all processed food is harmful, and some UPFs (like fortified cereals or wholemeal bread) can fit a healthy diet. Aim to make most meals from whole or minimally processed foods.
Frequently asked questions
Is all processed food bad?
No. Frozen vegetables, canned beans and plain yoghurt are processed but healthy.
Related reading: Healthy eating on shifts · Calorie deficit explained
Sources include ScienceDaily health news. Updated 5 November 2026.