Are Ultra-Processed Foods Always Unhealthy?

Are Ultra-Processed Foods Always Unhealthy?

When people hear the term ultra-processed foods, it can be easy to assume that anything described as “ultra-processed” must automatically be unhealthy.

In recent years, ultra-processed foods aka UPFs have become a major topic in nutrition. Headlines, social media and nutrition influencers can sometimes make the subject sound very simple: processed foods are bad, whole foods are good, and the answer is to avoid anything that has been heavily processed.

But nutritional science is rarely that straightforward.

Food processing is part of everyday life, and foods can be processed for many different reasons, including safety, preservation, convenience and taste. At the same time, some ultra-processed foods can be high in energy, saturated fat, salt or free sugars and may provide less fibre or fewer micronutrients.

So, are ultra-processed foods unhealthy?

The answer depends on the food, how much you eat, how often you eat it and, importantly, what the rest of your diet looks like.

Understanding what ultra-processed foods actually are can help you make more informed choices without feeling that you need to follow restrictive food rules.

What Are Ultra-Processed Foods?

Food processing is not necessarily a bad thing.

Many foods we eat every day have been processed in some way. Washing, chopping, freezing, drying, cooking, fermenting and pasteurising are all forms of food processing.

One commonly used system for describing different levels of processing is the NOVA food classification. It groups foods according to the nature, extent and purpose of processing rather than simply judging whether a food is nutritious.

The system has four broad groups.

• Group 1: Unprocessed or minimally processed foods These are foods that remain close to their original form. Examples include fruit, vegetables, eggs, milk, meat, fish, nuts, pulses and grains. Processes such as freezing, drying or pasteurisation can help preserve food without making it ultra-processed.
• Group 2: Processed culinary ingredients These are ingredients generally obtained from Group 1 foods and used to prepare or season meals. Examples include oils, butter, sugar and salt.
• Group 3: Processed foods These are generally made by adding ingredients such as salt, sugar or oil to relatively simple foods. Examples can include some cheeses, canned vegetables and traditionally produced breads.
• Group 4: Ultra-processed foods Ultra-processed foods are generally industrial formulations made using multiple ingredients and processing techniques. They can contain substances or additives that are less commonly used in home cooking, such as certain colours, flavours, emulsifiers or other functional ingredients.

So, what is the difference between processed and ultra-processed food?

The difference is not simply that one has been processed and the other has not. Rather, NOVA considers the type, extent and purpose of processing and the ingredients used.

It is also important to understand that NOVA is a classification of processing, not a nutritional scoring system.

Why the Nutritional Science Is More Complex Than It Seems

There is currently no universally agreed definition of an ultra-processed food. The term is most commonly associated with the NOVA classification system, which was developed in Brazil and is now widely used in nutrition research.

However, the UK does not currently adopt NOVA as part of its national dietary guidance. The UK’s Scientific Advisory Committee on Nutrition (SACN) has reviewed food processing and the NOVA system, recognising its usefulness for research while also highlighting limitations around how consistently the classification can be applied.

This is important because NOVA asks a different question from a nutritional assessment.

NOVA primarily considers how a food has been processed and the ingredients used. It does not directly score the amount of protein, fibre, calcium, vitamins, minerals, saturated fat, salt or free sugars a food contains.

This can produce some surprising examples.

Baked beans, for instance, can be classified as ultra-processed under NOVA while also being included within the UK’s Eatwell Guide and providing useful nutrients such as protein and fibre. Similar examples can occur with some breads, breakfast cereals and yogurts.

This does not mean that every version of these foods has the same nutritional value. It demonstrates that the term “ultra-processed” cannot, on its own, tell you whether a food is a nutritious choice.

The nutritional composition still matters.

This is also where “HFSS” becomes important. HFSS stands for high in fat, salt or sugar. Unlike NOVA, HFSS is based on the nutritional characteristics of a food and is used within UK food policy.

The two classifications therefore answer different questions.

A food can be ultra-processed without being HFSS, while a food that is high in fat, salt or sugar is not necessarily ultra-processed.

This distinction matters because foods that are high in saturated fat, salt or free sugars can contribute to an imbalanced diet when consumed frequently or in large amounts, particularly if they displace foods that provide more fibre, vitamins and minerals.

At the same time, not every UPF has the same nutritional profile.

Some may be relatively high in energy, salt, saturated fat or free sugars and provide little fibre or micronutrients. Others may contribute useful nutrients and have a practical place within an overall balanced diet.

So, why are people who eat less ultra-processed food often associated with healthier outcomes?

This is where the dietary pattern becomes important.

Research consistently finds associations between higher consumption of ultra-processed foods and poorer health outcomes. People who consume less ultra-processed food also tend to have dietary patterns that contain more fruit and vegetables, wholegrains, pulses and other nutrient-rich foods.

However, this does not necessarily mean that the processing itself explains all of the observed difference.

Much of the research is observational, meaning it identifies patterns between what people eat and their health outcomes rather than proving that one factor directly caused another.

People who consume more UPFs may also differ in physical activity, sleep, smoking, alcohol intake, socioeconomic circumstances, overall energy intake and other aspects of their diet.

These factors can make it difficult to separate the potential effect of ultra-processing from the wider lifestyle and dietary pattern.

Researchers are also investigating other possible explanations, including food texture, energy density, eating speed, palatability and the effects of certain additives or changes to food structure. These are areas of ongoing research rather than settled conclusions.

The important point is that NOVA and nutritional composition answer different questions.

NOVA tells us something about processing. Nutritional information tells us more about what a food provides.

If you have the choice between a minimally processed food that is naturally rich in vitamins, minerals, fibre and other nutrients and a highly processed alternative with a less favourable nutritional profile, choosing the more nutrient-rich option is generally a sensible approach.

But that is very different from saying that every ultra-processed food needs to be avoided.

The more useful question is: What does this food contribute to my diet, how often am I eating it and what would I eat instead?

Building a Balanced Diet Without Fear

Rather than focusing entirely on foods to remove, healthy eating can be approached by thinking about the foods you can regularly include.

Whole and minimally processed foods can provide a strong foundation for a balanced diet. Fruit and vegetables provide fibre, vitamins, minerals and other plant compounds. Wholegrains, pulses, nuts and seeds can contribute fibre and a range of micronutrients, while foods such as eggs, fish, meat, dairy and soy can provide protein and other essential nutrients.

Pulses and legumes, including foods such as beans, chickpeas and lentils, can be particularly useful because they provide a combination of protein, fibre, vitamins and minerals.

A balanced meal does not need to follow a strict formula.

For example, breakfast could combine wholegrain toast with eggs and fruit. Lunch might include rice, vegetables and beans or another protein source. Dinner could contain potatoes or wholegrains alongside vegetables and fish, meat, tofu or pulses.

The aim is not to make every meal perfect.

Wholefood nutrition

This is better understood as an overall approach to eating a variety of nutrient-rich foods rather than a rule that says every food must be completely unprocessed.

Protein and calcium are two nutrients worth considering when building a varied diet. Protein provides amino acids that the body uses to build and maintain proteins, while calcium contributes to normal bones and normal muscle function.

Dairy foods can provide both protein and calcium, making them a practical part of everyday meals. SuperNutrio milk, for example, can be included with breakfast or added to a smoothie. It can also be enjoyed as a drink or snack and is completely whole and natural; not a UPF.

Convenient foods can have a place too.

Modern lifestyles do not always allow time to cook every meal from scratch. Convenience, affordability, taste and availability all influence real-world food choices.

A balanced diet needs to work in real life, not just in theory.

If you can choose between a minimally processed food that is naturally nutrient-rich and a more highly processed alternative, the minimally processed option may offer advantages in terms of fibre, vitamins, minerals and overall nutritional value.

But there is no need to turn that principle into an absolute rule.

Making Informed Food Choices Every Day

So, should you avoid ultra-processed foods completely?

For most people, a more practical approach is to focus on overall dietary quality rather than trying to eliminate an entire category of food.

When choosing foods, consider:

• Nutritional value: Look at protein, fibre, calcium, vitamins and minerals alongside saturated fat, salt, free sugars and energy.
• Portion size: The amount you eat matters as well as the food itself.
• Frequency: Consider how often a particular food appears in your diet.
• Variety: Eating a range of foods helps provide different nutrients.
• Processing: Where practical, choose whole or minimally processed foods as regular parts of your diet.
• Convenience: Easy-to-prepare foods can have a legitimate role in busy lifestyles.
• The bigger picture: Think about how one food fits into your overall eating pattern.

Food labels can also help you make comparisons.

Rather than relying only on words such as “natural”, “healthy” or “high protein” on the front of a package, look at the nutrition information and ingredient list where useful.

Two products can both be processed while having very different nutritional profiles.

One might provide a useful amount of protein or calcium, while another could be relatively high in salt, saturated fat or free sugars. Looking at the actual nutritional information gives you more useful context than the processing label alone.

This is particularly important because nutrition misconceptions can develop when one characteristic of a food is treated as though it tells us everything about it.

The same applies to foods described as “natural”. Natural does not automatically mean nutritious, just as processed does not automatically mean unhealthy.

The most useful food choices are those that fit your nutritional needs, preferences, lifestyle and overall diet.

SuperNutrio milk can be one simple example. It is a convenient way to include protein and calcium in everyday meals and drinks. It also works best as part of a wider varied diet rather than as an answer to the debate around ultra-processed foods.

A Balanced View of Ultra-Processed Foods

So, are ultra-processed foods unhealthy?

There is no simple yes or no answer that applies equally to every food.

The evidence does tell us something important: higher consumption of ultra-processed foods is associated with less healthy dietary patterns and poorer health outcomes. That is a reason to pay attention to the amount of UPF in the overall diet.

At the same time, the evidence does not mean that every food classified as ultra-processed has the same nutritional value or that processing alone explains all of these associations.

The category is broad, and a definition of “what is a UPF” is not universally agreed. NOVA classification is not currently adopted as UK dietary guidance. Nutritional composition, dietary patterns and lifestyle factors all need to be considered alongside processing.

This is why a balanced approach is more useful than a blanket rule.

If you have the option of choosing a whole or minimally processed food that is naturally rich in vitamins, minerals, fibre and other beneficial nutrients, that can be a positive choice.

But convenience foods, including some processed and ultra-processed foods, can still have a place within an overall balanced diet. Rather than asking whether you should never eat ultra-processed foods, focus on what your diet looks like most of the time.

Include plenty of fruit and vegetables, wholegrains, pulses, legumes, nuts and seeds, and a variety of protein sources. Consider nutrients such as fibre, protein and calcium, and choose foods with a favourable nutritional profile where practical.

Food is also about enjoyment, convenience, culture and everyday life.

Healthy eating does not need to mean following complicated rules or feeling guilty about individual foods.

Understanding ultra-processed foods should make you more informed, not more worried.

SuperNutrio milk is simply one convenient option for including protein and calcium as part of a varied diet.

Ultimately, making healthy food choices is less about achieving a perfect diet. It’s more about creating an eating pattern that provides a good range of nutrients, includes plenty of minimally processed and whole foods, and is realistic enough to maintain over time.

To learn more, check out our latest episode from our podcast!