Defining Ultra processed foods |

There is a growing interest concerning ultra-processed foods among policy makers, academic researchers, health professionals, journalists and consumers. This has resulted in more interest in educating media and advising people when buying food and checking labels in shops or at home. Ultra-processed foods are defined within the NOVA classification system, which groups foods according to the extent and purpose of industrial processing. Ultra-processed foods are group 4 defined as Industrially created food products created with the addition of multiple ingredients that may include some Group 2 ingredients as well as additives to enhance the taste and/or convenience of the product, such as hydrolyzed proteins, soy protein isolate, maltodextrin, high fructose corn syrup, stabilizers, flavor enhancers, non-sugar sweeteners, and processing aids such as stabilizers and bulking and anti-bulking agents. Most food starts as group 1 which are considered non-processed, group 2 includes minimal processing (milling, grinding or refining) to create packaged food products.

What are Ultra processed foods?

Health experts have been sounding the alarm on ultra-processed foods and questioning how they impact health. A review, published in the British Medical Journal (BMJ) in 2024 suggests that eating more ultra-processed foods is linked to a higher risk of dying from any cause and has ties to 32 health conditions, including heart disease, mental health disorders, type 2 diabetes, and other problems. While it is hard to say how and why ultra-processed foods can lead to health problems, many say ultra-processed foods might replace more nutritious meal options, including fresh fruits and vegetables. A diet composed mainly of ultra-processed foods also exposes people to unhealthy additives and increases the risk of chronic inflammatory diseases.

Some foods are highly processed or ultra-processed. They most likely have many added ingredients such as sugar, salt, fat, and artificial colors or preservatives. Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain additives like artificial colors and flavors or stabilizers. Often these additives are used to extend shelf life or improve product appearance.

Ultra processed foods list

Here are 9 examples of ultra-processed foods that you should try to limit or avoid. These foods contain high amounts of additives and don’t provide any nutrition:

1. Flavored potato chips are often made from potato flake rather than whole potatoes.

2. Soda contains either high-fructose corn syrup, sugar, or artificial sweeteners.

3. Candy is a mix of sugar, artificial color, and artificial flavor.

4. Packaged baked goods such as snack cakes and cookies contain processed flour, sugar, and oil. To keep their shape and shelf life, they also have preservatives and gums.

5. Chocolate bars are usually high in both sugar and saturated fat. Many also have refined flour and artificial flavors.

6. Instant ramen is made from refined white flour noodles. The flavor packet is high in sodium, artificial flavor, and gums. Other instant pasta packages tend to be highly processed as well.

7. Pretzels are very high in sodium and are made with refined white flour. They are pressed by machines into their twisted shape.

8. Fruit drinks without real fruit are mostly made of sugar and water. They contain artificial color and flavor.

9. Processed meats — including hot dogs, lunch meat, bacon, jerky, sausages, and pepperoni — contain preservatives and chemicals.

10. Breakfast cereals – Many breakfast cereals are ultra-processed and include added sugar and ultra-refined grains.

Eliminating ultra processed foods from your diet can be a difficult task. It can start by reading labels, eliminate foods with added ingredients you don’t need. Implement healthy swaps, such as whole-grain cereal with no added sugar instead of highly processed, sugary cereals. Choose whole-grain, high-fiber breads over white bread products. When looking for a healthy snack, reach for fresh fruit or vegetables instead of crackers, potato chips or processed cookies. After a few months what was once habit can be reversed and you will be eating a healthier diet.

References:

https://www.eatrightpro.org/news-center/practice-trends/examining-the-nova-food-classification-system-and-healthfulness-of-ultra-processed-foods

https://www.bmj.com/content/384/bmj-2023-077310

https://www.yalemedicine.org/news/ultraprocessed-foods-bad-for-you

https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605

https://www.goodrx.com/well-being/diet-nutrition/examples-ultra-processed-foods?srsltid=AfmBOopU9uuEUDaGIPI0ln13E1eaDlaItZ9S9ZVnEniSp_0qRFamgzDa

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