Ultra-Processed Foods: What’s the Real Deal?
Introduction
In our busy modern world, avoiding all ultra-processed foods is difficult.
In the first of a series of Myth Busting Articles, the LiveSmart Clinical Team unravels the facts about ultra-processed foods and discusses practical approaches to evaluating individual foods based on their nutritional breakdown, rather than just trying to determine whether they are ultra-processed foods or not.
Why not suggest future health myths for our team to discuss, in the comments section below.
The Rise of 'Ultra-Processed': Where Did the Term Come From?
The term ‘ultra processed food’ is relatively new. It was first coined by researchers from Sao Paulo University in Brazil, who in 2009 proposed a new classification system to group foods by their level of processing (1). The intention was to support governments and organisations to assess diet quality at a population level, but it’s increasingly crept into our everyday consciousness, making many of us wonder if it’s something we need to be concerned about.
Certainly, it’s gained attention in the mainstream media, fuelled by articles in science journals like the BMJ (2), reported on by national newspapers, and discussed in books written by respected scientists and doctors. At first glance, ‘UPFs’ seem to be something we should avoid.
Understanding Food Categories: From Unprocessed to Ultra-Processed
Before diving deeper, it's important to understand the classification system and how foods are grouped based on their processing levels.
Group 1: The Power of Unprocessed and Minimally Processed Foods
This group includes foods obtained directly from nature or those that undergo “minimal processing”. Minimal processing covers the removal of inedible parts, grinding or milling, fermentation, pasteurisation or freezing, without adding extra ingredients.?
We’re talking about fresh, dried, or frozen fruits and vegetables, grains like rice or oats, legumes like chickpeas and lentils, as well as fresh or frozen meat, poultry, fish, and dairy products like milk and eggs.
Group 2: Processed Culinary Ingredients – The Kitchen Essentials
This group consists of ingredients commonly used for cooking, like oils made from seeds, nuts and fruit (think olive oil or rapeseed oil), butter, lard, honey, maple syrup and salt. These items are found in home kitchens or restaurants to season or cook food.
Group 3: Processed Foods – Simple and Familiar
Group 3 combines ingredients from group 1 with those from group 2 to preserve them or make them more palatable. Foods like canned vegetables, fruit and fish; salted, smoked or cured meat or fish; cheeses and freshly made breads (made with flour, yeast, water, and salt). These foods typically resemble their natural counterparts and have shorter ingredient lists.
Group 4: Ultra-Processed Foods – More than Meets the Eye
You might be thinking that this leaves an awful lot of foods in the final, “ultra processed” category, and you’d be right! The use of ingredients like preservatives, sweeteners and modified starches, and the use of factory processing steps like extrusion and moulding, means that a whole host of foods are indeed “ultra processed” using this system. On the one hand it includes things like chocolate bars, fizzy drinks, and frozen pizzas, but it also includes things like baked beans, supermarket bread and breakfast cereals fortified with vitamins and minerals. Even baby formula is an ultra-processed food!
Because of the broad range of foods in this category, it's difficult to generalise about the health impact of all ultra-processed foods.
Are All Ultra-Processed Foods Unhealthy? It’s Not That Simple
When we examine the evidence more closely, studies (3, 4) that have focused on the types of ultra-processed foods (UPFs) commonly found in certain diets and their impact on health, we see that there is a wide difference between effects on morbidity and mortality, depending on the type of UPF in question. While high UPF consumption is associated with increased morbidity and mortality, this broad conclusion overlooks the fact that some types of UPF consumption appeared to lower the risks of chronic disease.
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UPFs linked to higher health risks are typically those high in problematic nutrients like sugar, salt, and saturated fats. On the other hand, UPFs associated with lower risks tend to be lower in these nutrients and higher in beneficial components like fibre and protein, such as breads, cereals, and plant-based meat alternatives.
A Smarter Way to Approach Nutrition: Beyond ‘Ultra-Processed’ Labels
Instead of asking, ‘Is this an ultra-processed food?’ a more nuanced way to consider the item at hand might be ‘How does this food compare in terms of sugar, salt and saturated fat intake; against fibre, protein and unsaturated fats?’ Although perhaps more complex sounding at first glance, these are the same guidelines health organisations have been advocating for years. Using the front-of-pack nutritional information can help you compare healthier options, especially within the ultra-processed food category.
The Takeaway: Balance, Not Elimination, is Key
In our busy modern world, avoiding all ultra-processed foods is difficult, but not necessary for maintaining good health. The classification system is too broad to be useful for everyday food choices. A more practical approach is to evaluate individual foods based on their nutritional breakdown.
Research consistently shows that foods high in saturated fat, sugar, and salt can negatively affect health if consumed frequently. On the other hand, foods high in fibre and protein tend to be beneficial, regardless of their level of processing.
Ultimately, in moderation ultra-processed foods can have a place in a healthy, balanced diet, provided other essential nutrients are not diminished, or omitted altogether. Making informed choices is the key to long-term well-being.
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