Ultra-processed foods make up about half of the foods we eat in the UK on average and often hit the headlines. But what are ultra-processed foods and how do they affect our health?
What are ‘ultra-processed foods’?
The term ‘ultra-processed food’ is from a system called NOVA that classifies foods based on how much they have been processed. It divides foods into four categories, with the fourth – ultra-processed – for foods that are most processed.
Usually, ultra-processed foods are those that have been industrially processed and contain ingredients we wouldn’t have at home. For example, natural yogurt would be considered a ‘minimally processed food’ whereas a yogurt containing added sugar or additives such as flavours or sweeteners would be classified as ultra-processed.
It’s not always easy to tell whether foods would be classified as ultra-processed or not. There is some more information about whether different types of food are ultra-processed below.
Do ultra-processed foods harm our health?
Many studies link diets that are high in ultra-processed foods with conditions such as obesity, type 2 diabetes and cancer. This is a serious concern as ultra-processed foods make up a significant proportion of our food intake in the UK.
Ultra-processed foods are typically high in fat, salt and sugar (HFSS) – including sugary soft drinks, biscuits, cakes, sweets and savoury snacks. The British Nutrition Foundation supports the UK Government’s Eat Well guidance that we reduce consumption of HFSS foods. In addition, some foods not considered ultra-processed, such as takeaways or home-made cakes and biscuits – which are also high in fat, salt and sugar, should only be eaten as occasional treats, as part of a healthy, balanced diet.
There are a limited number of ultra-processed foods, such as wholemeal breads, low-sugar wholegrain breakfast cereals, low-fat and low-sugar yogurts and baked beans, that are not HFSS and can contribute to nutrient intakes – particularly fibre. These foods can have a role in an affordable, healthy and balanced diet, and are included in the Government’s Eat Well guidance.
Current research is exploring which aspects of processing, in addition to the nutritional content of foods, could be damaging for our health. Researchers are looking at, for example the impact of food texture and the effects of different additives. This emerging research will complement the studies published on ultra-processed foods so far, which have considered diets overall and do not yet explain which aspects of processing per se might be harmful. So it is important that we monitor the research as new studies are published and update our advice on ultra-processed foods as new evidence emerges.
What are HFSS foods?
HFSS stands for high in fat, salt and sugar. There is a specific way of deciding which foods are classified as HFSS based on their nutrient content. This is used to decide which products are restricted in advertising and promotions, for example, during children’s TV programmes or at checkouts in supermarkets.
In practice, HFSS foods are generally those we would think of as unhealthy, such as sugary drinks, chocolate, cakes, pastries, biscuits, crisps and processed meats. Traffic light labels on foods are a good way to check if a food is HFSS. Look at nutrition labels when shopping and choose products with red traffic lights (high in fat, saturates, salt or sugar) less often.
Many ultra-processed foods are also HFSS. We know that diets high in HFSS foods are bad for our health and that we need to do more to reduce consumption of HFSS. While it is important for all of us to restrict HFSS foods in our diets, this is especially critical for children, and HFSS foods, if eaten at all, should only be a very occasional treat if we are to promote healthy eating habits from a young age and reduce the risk of overweight or obesity.
Some action has been taken to help reduce consumption of HFSS including restricting advertising and promotions, but more needs to be done. The British Nutrition Foundation supports actions to curtail the consumption of HFSS foods, and has welcomed regulations to restrict their promotion, in-store placement and advertising. We welcome efforts to prioritise children’s health by reducing their exposure to HFSS foods in stores, on TV and online.
Should we cut out ultra-processed foods?
We don’t need to cut out all ultra-processed foods. But we should be eating less of foods high in fat, salt and sugar.
Diets based around less processed foods and foods such as fruits, vegetables, pulses and wholegrains, are best for our long-term health. But we know that some processed foods can be convenient and affordable for many of us – the key is to choose those with a healthier nutrition profile.
Which foods could be regarded as ‘ultra-processed’?
Food |
|
Bread |
Most bread that we buy in a supermarket or shop would be classed as ultra-processed in the NOVA definition. Bread is not usually high in fat, salt or sugar and going for wholegrain versions is a healthier option, providing more fibre |
Ready meals |
Ready meals are usually industrially processed and so would be classed as ultra-processed, but can be low in fat, salt and sugar. The nutritional content of ready meals varies a lot and nutrition labels can help you identify healthier options. |
Yogurts |
Yogurts with added sugar, or additives such as sweeteners or thickeners could be classed as ultra-processed. Plain, unsweetened yogurt or yogurt with unsweetened fruit would not be classed as ultra-processed. |
Cheese |
Most packaged cheeses, including vegetarian or vegan cheeses, could be considered ultra-processed. Freshly made, unpackaged cheese is not considered ultra-processed. Cheese provides calcium and other nutrients but can be high in salt and saturated fat. |
Meat |
Most processed meats such as sausages, ham, bacon and salami could be classed as ultra-processed and it’s best to limit these as they are usually high in salt and saturated fat. Meat such as steak, mince, chicken portions is not ultra-processed. |
Meat alternatives |
Products such as vegan sausages, burgers or deli slices are usually classed as ultra-processed as they often contain added salt or flavourings and are industrially produced. It’s best to choose those that are lower in salt, saturates and saturated fat. |
Cakes and biscuits |
Most cakes and biscuits could be considered ‘ultra-processed’ due to the use of raising agents, emulsifiers, flavours or colouring.
Homemade cakes and biscuits are not considered to be ‘ultra-processed’, but can be high in fat and sugar.
This back-of-pack information must be displayed as per 100g or 100ml of the product but may also be displayed as per portion. |
For more detailed information about the science of ultra-processed foods, see our position statement.