Are Ultra-Processed Foods as Bad as We Think?

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Colorful, convenient, and everywhere: ultra-processed snacks like chips and puffs dominate supermarket shelves, raising questions about how they shape our health.
Credits: Kenishirotie/Alamy

In the early 2000s, Brazilian nutrition researcher Carlos Monteiro noticed something puzzling. People were buying less sugar, salt, and oil than in past decades—yet obesity and type 2 diabetes rates were climbing. The answer came when he realized that while raw ingredients were declining, pre-packaged foods like frozen pizzas, sugary cereals, and snacks were surging. These weren’t just processed foods; they were ultra-processed foods (UPFs)—products altered so much that their original ingredients were unrecognizable.

What Are UPFs?

Monteiro introduced the term in 2009 through the NOVA classification system, which categorizes foods based on processing levels:

  • Group 1: Unprocessed/minimally processed (fruits, vegetables, grains)

  • Group 2: Processed culinary ingredients (oils, salt, sugar)

  • Group 3: Processed foods (bread, cheese, canned vegetables)

  • Group 4: Ultra-processed foods (soft drinks, chips, instant noodles, chicken nuggets)

UPFs often include additives, artificial flavors, hydrogenated oils, and refined sugars rarely used in home cooking.

The Global Rise of UPFs

UPF consumption has skyrocketed since the 1950s. Today:

  • Nearly 60% of daily calories in the US and UK come from UPFs.

  • In Canada, the figure is 48%; in Australia, 42%.

  • Traditional diets remain more intact in countries like Italy (18%) and Brazil (22%).


The Health Risks: What Studies Say

Dozens of studies link UPFs to obesity, diabetes, heart disease, cancer, depression, and even higher mortality risk. For example:

Still, some scientists argue the UPF category is too broad. Lumping together yogurt with soda or wholegrain bread with chips oversimplifies the picture.

Beyond Nutritional Quality

Even when diets are matched for fat, sugar, and protein, UPFs may still harm health. Why?

  • Energy density: UPFs often pack more calories per gram.

  • Texture & speed: Softer foods encourage faster eating, leading to overeating.

  • Gut impact: Low fibre in UPFs reduces gut microbial diversity and satiety hormones.

  • Palatability: Combinations of fat, sugar, and salt can override fullness cues.

The Debate: Is the Category Useful?

Critics say “UPF” is too vague to guide public health policy. But supporters argue the category highlights how industrial processing—and not just nutrients—shapes health. Monteiro insists that UPFs represent a displacement of traditional diets, a shift central to the obesity epidemic.

Practical Takeaways

So, should you cut out all UPFs? Not necessarily. Nutrition experts suggest:

  • Focus on dietary patterns, not demonizing single foods.

  • Prioritize vegetables, fruits, legumes, and whole grains.

  • Limit sugary drinks, processed meats, and snacks high in salt and trans fats.

  • When choosing UPFs, opt for those closer to whole foods (e.g., plain yogurt, tomato sauce) over highly engineered snacks.

Final Thought

Ultra-processed foods are not a single “villain,” but they reflect how modern diets have shifted away from whole, nutrient-rich eating. The science shows that while not all UPFs are equally harmful, diets dominated by them carry risks. The key is balance: embrace minimally processed foods, enjoy UPFs in moderation, and remember that how we eat—not just what we eat—shapes long-term health.

References

  1. Monteiro CA. Public Health Nutr. 2009;12:729–731.

  2. Robinson E, et al. Am J Clin Nutr. 2014;100:123–151.

  3. Hancu A, Mihaltan F, Radulian G. Mædica. 2019;14:402–407.

  4. Monteiro CA, et al. Public Health Nutr. 2019;22:936–941.

  5. Hall KD, et al. Cell Metab. 2019;30:67–77.

  6. Fazzino TL, Rohde K, Sullivan DK. Obesity. 2019;27:1761–1768.

  7. Dicken SJ, Batterham RL. Nutrients. 2022;14:23.

  8. Braesco V, et al. Eur J Clin Nutr. 2022;76:1245–1253.

  9. Teo PS, et al. Am J Clin Nutr. 2022;116:244–254.

  10. Touvier M, et al. BMJ. 2023;383:e075294.

  11. Fazzino TL, Courville AB, Guo J, Hall KD. Nat Food. 2023;4:144–147.

  12. Corbin KD, et al. Nat Commun. 2023;14:3161.

  13. Valicente VM, et al. Adv Nutr. 2023;14:718–738.

  14. Lane MM, et al. BMJ. 2024;384:e077310.

  15. Fang Z, et al. BMJ. 2024;385:e078476.

  16. Dicken SJ, Batterham RL. Curr Nutr Rep. 2024;13:23–28.

  17. Nature. 2025;645:22–25. doi:10.1038/d41586-025-02754-w.

  18. Dicken SJ, et al. Nat Med. 2025. doi:10.1038/s41591-025-03842-0.

  19. Darcey VL, et al. Cell Metab. 2025;37:616–628.

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