The Problem with Ultra-Processed Foods (UPFs)

We are increasingly seeing evidence linking high consumption of ultra-processed foods (UPFs) to adverse health outcomes. These negative effects often fall into three main categories: chronic low-grade inflammation (a root cause of many chronic diseases), weight gain and obesity, and poor mental and brain health.

To date, researchers have identified 32 different harmful effects associated with UPFs. While the evidence isn’t always crystal clear – largely because UPFs also tend to be higher in calories, saturated fats, free sugars, and salt, and lower in fibre, protein, and essential nutrients – there’s no denying that these “Frankenfoods” are not good news.

As with anything, the dose makes the poison. Currently, the average person in the UK derives 60% of their daily calories from UPFs, leaving them vulnerable to their harmful effects. For example, every 10% increase in UPF consumption has been associated with a 14% higher risk of early mortality and a 25% higher risk of developing dementia.


What Are Ultra-Processed Foods?

To understand what makes UPFs problematic, we can turn to the NOVA classification. This system categorises foods based on the degree of processing:

  1. Unprocessed or Minimally Processed Foods: Foods in their natural state or with minimal alterations, such as fresh vegetables, fruits, grains, fresh meat and fish.
  2. Processed Culinary Ingredients: Products like oils, butter, sugar, and maple syrup used in cooking.
  3. Processed Foods: Items like cheese, bread, wine, and cured meats that have a long history of traditional preparation.
  4. Ultra-Processed Foods (UPFs): Highly processed items such as packaged bread, cereals, ready meals, fast food, and snacks. These foods often lack intact Group 1 ingredients.

While the NOVA classification isn’t perfect – it doesn’t reflect nutritional value, only the level of processing – it provides a helpful framework. Thinking our of diets in this way is far more informative, in my opinion, than focusing solely on weight or calories, which are often misleading metrics.


Defining UPFs

A working definition of UPFs would be packaged food products designed for convenience, marketing appeal, and profitability. They are difficult to replicate in a home kitchen because they rely on industrial processes and ingredients unavailable to most of us. Common features include:

  • Long Ingredients Lists: Often containing additives like emulsifiers, artificial sweeteners, and synthetic fats.
  • Extended Shelf Lives: Unlike fresh bread, which goes stale in a day, packaged sliced bread can last weeks.
  • Hyper-Palatable Formulations: Designed to be irresistible, these foods encourage over-consumption.

Foods high in fat, salt, and sugar account for 85% of UPFs. If a product also carries a “health claim” or “halo” it’s often a red flag for ultra-processing e.g. “high in fibre”, “high in protein” or “added vitamins”.


What’s the Problem with UPFs?

There’s no single component of UPFs that’s inherently toxic. Instead, their negative effects stem from a cumulative combination of factors:

  1. Impact on the Food Matrix
    UPFs often alter the natural structure of food, increasing the glycaemic index of starches, which worsens blood sugar control. Over time, this contributes to insulin resistance and metabolic disorders.
  2. Hyper-Palatability
    Manufacturers design UPFs to be nearly impossible to resist, pushing the brain to a tipping point where self-control is over-ridden. This often results in a “moral failure” mindset – “I’m weak and have no willpower” – but the reality is that these foods are engineered to bypass this. Think of the last time you cracked open a tub of ice cream, intending to limit yourself to one scoop….
  3. Disrupted Satiety Mechanisms
    UPFs are effectively pre-digested, very soft and require little chewing. This prevents the release of satiety hormones that signal fullness. Additionally, these foods are absorbed in parts of the gut that don’t trigger fullness signals, factors which contribute to their obesogenic effect. One study neatly demonstrated how people given access to UPF and told to eat to satiety ate a 500kcal energy surplus, whereas those same people given access to minimally processed foods with the same instruction to eat to satiety clocked a 300kcal energy deficit!
  4. Harmful Additives
    Many UPFs contain synthetic additives, such as emulsifiers, which can harm gut health. Emerging evidence suggests that emulsifiers thin the protective mucus lining of the gut, disrupt the microbiome, and trigger chronic inflammation. In animal studies, this has been linked to metabolic diseases and even digestive cancers. As noted by Cancer Research UK, diet and lifestyle factors play a critical role in rising cancer rates including digestive cancers among young adults (Cancer Research UK).

What Can We Do?

1. Focus on Quality, Not Perfection

It’s nearly impossible to eliminate all UPFs from a modern diet. However, aiming to derive 80% of your calories from minimally processed foods can make a significant difference to your health.

2. Prioritise Whole Foods

Whole foods, like fresh vegetables, fruits, legumes, and lean proteins, are naturally nutrient-dense and free from harmful additives. Preparing meals from scratch is one of the best ways to avoid UPFs.

3. Read Labels Critically

UPFs often hide behind health claims. By familiarising yourself with ingredient lists and avoiding products with long lists of additives, you can make more informed choices.

4. Eat to Satiety with Real Foods

Minimally-processed foods naturally satisfy hunger without encouraging overconsumption. For instance, when participants in a study were given access to whole foods, they ate fewer calories while feeling equally full.


Final Thoughts

Ultra-processed foods aren’t inherently poisonous, but their overconsumption – combined with their design to override satiety and promote addiction – makes them a significant driver of modern health issues. By focusing on food quality rather than obsessing over calories or perfection, we can take meaningful steps toward better health.

Minimising UPF consumption is less about restriction and more about celebrating real, whole foods. As The British Nutrition Foundation emphasises, the goal should be a balanced, sustainable diet that prioritises health and enjoyment (BNF).

So, let’s flip the script: instead of worrying about what to cut out, focus on what to include. By shifting toward whole, minimally-processed foods, you’re investing in long-term health and well-being – and that’s a delicious choice worth celebrating.


By gradually reducing UPFs and embracing real, nutrient-dense foods, you’ll feel the difference in your energy, satiety, and overall health. Start small – every step counts!

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