Ultra-Processed Foods: What You Should Know

What Are Ultra-Processed Foods?

The term “ultra-processed foods” (UPF) comes from the NOVA classification, developed in 2009 by researchers at the University of São Paulo. NOVA categorises foods not by their nutrient content but by the degree of industrial processing they undergo. The system includes four groups:

NOVA Group	Description	Examples
Group 1	Unprocessed or minimally processed foods	Fresh fruit, vegetables, eggs, nuts, meat, milk
Group 2	Processed culinary ingredients	Olive oil, butter, sugar, salt, flour
Group 3	Processed foods	Cheese, bread, pickled vegetables, canned goods
Group 4	Ultra-processed foods (UPF)	Soft drinks, ready meals, industrial bakery products, many protein bars

Group 4 includes products made predominantly from industrial ingredients. These are substances not typically found in a home kitchen: high-fructose corn syrup, hydrolysed proteins, hydrogenated fats, emulsifiers, colourings, and flavourings. Monteiro et al. (2019) defined UPF as “industrial formulations made from substances derived from foods or synthesised from other organic sources.”

What the Research Shows

Scientific evidence on UPF has grown substantially in recent years. Several large studies suggest a link between high UPF consumption and various health risks.

Lancet Study 2026

A comprehensive study published in February 2026 in The Lancet examined the relationship between UPF consumption and health outcomes across large population groups. The findings confirmed earlier results: a high proportion of ultra-processed foods in the diet is associated with an increased risk of obesity, cardiovascular disease, and type 2 diabetes.

NIH Study (Hall et al. 2019)

The study by Hall et al. at the National Institutes of Health was the first randomised controlled trial on UPF. Twenty participants received an ultra-processed diet for two weeks and an unprocessed diet for two weeks. Both diets were matched for available calories, sugar, fat, and fibre.

The result: on the ultra-processed diet, participants consumed an average of 508 kcal more per day and gained approximately 0.9 kg over two weeks. On the unprocessed diet, they lost roughly the same amount. The study suggests that UPF may influence appetite and calorie intake independently of the nutrient profile.

Further Evidence

A meta-analysis by Lane et al. (2024) summarised data from over 40 studies. High UPF consumption was associated with increased risks of all-cause mortality, cardiovascular disease, type 2 diabetes, obesity, and depression. The effects were consistent across different populations and study designs.

Why UPF Can Be Problematic

Researchers discuss several mechanisms that may explain why ultra-processed foods affect the body differently from less processed alternatives:

• Hyper-palatability: UPF are often formulated so that the combination of sugar, fat, and salt strongly activates the brain’s reward system. This can lead to eating more than intended.
• Low fibre content: Industrial processing frequently strips out fibre. Fibre is important for satiety and gut health.
• High energy density: UPF deliver many calories per gram with low nutrient density. Their small volume can bypass the body’s natural satiation mechanisms.
• Additives: Many UPF contain emulsifiers, artificial sweeteners, and colourings. Studies suggest that some of these substances may affect the gut barrier and the microbiome.
• Faster eating speed: The soft texture of many UPF allows for faster consumption. The satiety signal arrives with a delay, which can contribute to higher calorie intake.

How to Identify UPF

The ingredient list is the most important tool. The following characteristics indicate an ultra-processed product:

• Long ingredient lists: More than 5 to 10 ingredients is an initial warning sign.
• Unfamiliar ingredients: Substances you would not find in any kitchen. Examples: hydrolysed vegetable protein, inverted sugar syrup, maltodextrin, modified starch.
• Multiple types of sugar: When sugar appears under different names (glucose syrup, dextrose, maltodextrin, fructose), the actual sugar content is being obscured.
• Emulsifiers and stabilisers: Carboxymethylcellulose (E466), polysorbate 80 (E433), mono- and diglycerides (E471).
• Artificial flavourings and colourings: “Flavouring” without the word “natural” typically means synthetic.

Rule of thumb: If you could not recreate a product at home using common kitchen ingredients, it is probably ultra-processed.

UPF in the Supplement Industry

There are significant differences in the degree of processing among dietary supplements as well. Many commercially available protein powders, bars, and ready-to-drink products contain long ingredient lists with artificial sweeteners, emulsifiers, colourings, and flavourings. By NOVA criteria, they clearly fall into Group 4.

This does not mean that every supplement is inherently bad. But it is worth checking the ingredient list here too. A protein powder with 3 to 5 ingredients is fundamentally different from one with 15 to 20 ingredients.

Practical Tips

Completely avoiding UPF is hardly realistic in everyday life. The goal is to consciously reduce their share in your diet.

• Read ingredient lists: Make it a habit. Favour short lists with recognisable ingredients.
• Cook more at home: Even simple meals made from basic ingredients are almost always less processed than ready-made products.
• Reduce processing step by step: Do not change everything at once. Replacing one ready meal per week with a home-cooked dish is a good start.
• Question your snacks: Crisps, sweets, and soft drinks are the biggest UPF sources. Nuts, fruit, or natural yoghurt are simple alternatives.
• Check your supplements: Look for short, transparent ingredient lists here as well. Choose products without artificial sweeteners, colourings, and unnecessary fillers.

Conclusion

Research on ultra-processed foods is advancing rapidly. The evidence suggests that a high proportion of UPF in the diet is associated with various health risks. This does not mean that every processed product is harmful. What matters is the overall share in your daily diet. Reading ingredient lists regularly and cooking at home more often already represents a significant step towards more mindful nutrition.

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Sources:

• Monteiro CA et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936-941.
• Hall KD et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67-77.
• Lane MM et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 384, e077310.
• Juul F et al. (2026). Ultra-processed food consumption and cardiometabolic risk: a comprehensive analysis. The Lancet.