Jul 9

Jul 9 Navigating the Noise about Ultra Processed Foods, the Healthy Way

Sarah Grant

Cravings, Food diversity, Healthy eating, Public health policy

Updated: October 2025

One of the most discussed nutrition topics in recent years is Ultra Processed Foods (UPFs). In the noisy world of nutrition headlines, understanding UPFs and their relevance to health is important for individuals looking to cultivate a balanced and informed approach to eating for personal wellbeing.

In this blog I take a nuanced look at the definition of UPFs, explore the potential concerns, and discuss how to maintain a healthy relationship with these foods in the modern environment in which they are ubiquitous.

What are Ultra Processed Foods?

UPFs, as the name suggests, define food products that have undergone processing and include the presence of industrially modified ingredients and additives not commonly found in home kitchens - such as refined food substances (e.g. protein isolates, modified starches) or food additives that enhance palatability, texture, or shelf life (e.g. emulsifiers, stabilisers, artificial sweeteners, and flavour enhancers).

The NOVA classification, the most widely adopted system for categorising foods based on their level of processing, places UPFs in Group 4 representing the most ‘heavily processed’ foods.

Typically, these are packaged, branded food products, designed for longevity on the shelf and require little or no preparation by the consumer. Convenient, often heavily marketed, and affordably priced, it may come as no surprise that many of us are likely to consume a UPF daily. UPFs now account for 56.8% of total energy intake and 64.7% of total free sugars in the UK diet.

POTENTIAL CONCERNS FOR HEALTH

The recent spotlight on UPFs has raised concerns about their potential impact on health. While research in this area is still evolving, and no double-blind, placebo-controlled trials have been conducted specifically on UPFs as a category (the gold standard of scientific studies which), a growing body of observational studies and clinical research suggest that high UPF intake may be linked with an increased risk of obesity, heart disease, type 2 diabetes, several cancers and poorer mental health.

Whilst the exact mechanisms are still being explored, several plausible pathways have been identified.

A major one is displacement - when UPFs make up a large share of the diet they naturally crowd out more nutrient-dense whole foods - leading to lower fibre, fewer vitamins and minerals and poorer overall dietary quality. Beyond this, other factors may contribute including:
High levels of added sugars, refined fats and sodium which are linked with metabolic dysregulation
Certain additives and emulsifiers that may affect gut health, though this area is still emerging
Potential exposure to chemicals from packaging such as BPA and phthalates
The ‘hyper-palatable’ design of many UPFs which can make them easy to overeat

The Trap of Food ‘Addiction’?

One reason UPFs have raised concern is their potential to alter appetite regulation and trigger addictive behaviours in some individuals.

When food manufacturers combine high levels of refined sugar, salt and fats in palatable formulations this is thought to stimulate the brain's reward centres leading to cravings and overconsumption. It is a working theory that this ‘food-reward’ relationship can create a cycle of dependence on UPFs making it challenging for some people to resist these foods even when they are aware there may be potential health consequences, however, this theory is yet to be proven in human studies.

The existence of food addiction is a highly debated and somewhat controversial topic. Most experts argue that while food can be compulsively consumed, it does not meet all the clinical criteria for addiction such as tolerance and withdrawal. Whilst food may not create addiction in the same way as drugs, the food-reward relationship may still contribute to compulsive eating behaviours and some people’s lived experience in relationship with certain foods can feel addictive, even if the underlying mechanisms are different from substance addiction.

NUTRIENT DISPLACEMENT

As mentioned above, ‘dietary displacement’ is one of the clearest and most well-supported mechanisms behind the potential health risks associated with a high intake of UPFs. A diet that becomes narrow or overly reliant on any single category of food may carry some risks simply because it leaves less room for the diversity our bodies thrive on.

This is because some, though not all, UPFs tend to be energy-dense and nutrient-poor. When these foods displace more nutrient-rich options such as vegetables, wholegrains, legumes, nuts, seeds and minimally processed protein sources, the overall quality of the diet can decline. Over time, this may lead to lower intakes of fibre, essential vitamins and minerals and the plant compounds that support metabolic and digestive health.

Whilst it can be easy when reading the media headlines to jump right to a conclusion that all UPFs are inherently harmful, the more accurate picture is that problems tend to arise when a diet becomes too narrow or overly reliant on any single category of food, simply because it leaves less room for the variety and nutrient diversity that support long-term health. In other words, the presence of a UPF or an additive doesn’t automatically make a food unhealthy, but if UPFs begin to dominate the diet, they can crowd out the more nourishing foods that the body genuinely needs to thrive.

UPFS AND Gut health

This also links with theories around gut health and dietary diversity. There is growing evidence that the diversity of the gut microbiome is strongly influenced by the diversity of our diets. Just as healthy ecosystems depend on a wide variety of plants and organisms, a healthy gut tends to flourish on the array of fibres and polyphenols in plant foods. A narrow diet that is high in UPFs that are often lower in these microbiome-supportive nutrients may, over time, contribute to a less diverse gut microbiome, which in turn is associated in research with reduced resilience and potential digestive or metabolic challenges.

Current research also explores whether certain additives, emulsifiers, artificial sweeteners and other ingredients commonly found in UPFs affect the gut environment. Whilst laboratory and animal studies suggest that some of these compounds have potential to influence the gut microbiome, gut barrier function and inflammation - human evidence is still limited and the doses used in experiments often exceed typical dietary intake.

WHERE’s THE LINE WITH UPFs?

Understandably, all the noise about processed foods in the media might make you feel anxious about your own health or concerned about the state of the food industry, and perhaps want to opt out of commercialised eating altogether. If this is you, I totally get this! Personally, I am all for a complete reevaluation of our food production practices, and would love to see a shift towards adopting more health- and environmentally-friendly approaches that emphasise local food networks and natural agriculture techniques - whilst simultaneously improving the quality of processed foods (yes, I do believe there is space for these in our daily diets).

However, while it is important to be aware of potential health risks of excessive reliance on UPFs, I also believe it is worth remembering there is no evidence to indicate risk associated with occasional intake. This is an important distinction that isn’t clear when we read the headlines.

While habitually high intake (several times a day, or in more than half of daily meals) may be associated with the most significant health risks, more occasional intake as part of an otherwise nutrient-dense, balanced diet may reduce the likelihood of nutrient displacement, and inflammation or other potential health issues that may be associated with high UPF consumption.

Determining a universally ‘safe’ level of UPF intake is challenging because their impact can depend on individual health, the specific types of UPFs consumed (see more on this below), and overall dietary patterns. However, the current evidence seems to point to an ideal threshold of keeping UPF intake to less than 20% of total calories.

So, at this time at least, it appears that for many people consuming UPFs a few times per week or even once per day, this may be manageable without significant health risks - especially if the rest of the diet is nutrient rich and includes a diverse range of whole or minimally processed foods.

Not ALL Processed Foods Are Equal

To build further depth of understanding, I believe it is also really important to dive deeper into the definitions of processed foods and UPFs that have been devised.

There are actually four categories in the NOVA classification: Group 1: Unprocessed or Minimally Processed Foods, Group 2: Processed Culinary Ingredients, Group 3: Processed Foods and Group 4: Ultra Processed Foods.

Below I share a list of foods that sit in Group 3: Processed Foods:

canned or bottled vegetables, fruits and legumes with salt
salted or sugared nuts and seeds
salted, pickled, cured or smoked meats and other animal foods with minimal additives
canned fish
fruits in syrup
cheeses
fresh breads
plain yoghurt
anything you make yourself at home or eat in a restaurant that combines unprocessed foods with processed culinary ingredients such as vegetable oils crushed from various seeds or nuts, or fruits such as olives; butter and lard obtained from milk and pork; starches extracted from corn and other plants; sugar and molasses obtained from cane or beet; honey extracted from combs and syrup from maple trees; and salt mined or from seawater.

These foods still largely resemble their original form and are typically made with minimal ingredients that could be used in home kitchens. Interestingly, they are all considered processed - even without the industrialisation piece. Most people reading this will likely recognise foods they eat regularly in this list. My point here is to highlight that some food processing is, on balance, a pretty good thing - it can make food edible, safe and tasty.

The thing that differentiates UPFs (Group 4) is the addition of at least one item characteristic of the ultra-processed food group - which is to say either food substances never or rarely used in kitchens, or classes of additives whose function is to make the final product palatable or more appealing. This means that even a product with mostly whole or minimally processed ingredients can be classified as ultra-processed if it contains one or more of these characteristic industrial ingredients e.g. one stabiliser or emulsifier.

This broad definition makes UPFs a vast category, encompassing a wide range of foods beyond what many might assume.

You might not be surprised to read that the following are considered UPFs:

carbonated sugary drinks
sweet and savory packaged snacks (e.g., chips and cookies)
breakfast cereals
instant noodles
microwave-ready meals
candy
fast food
flavoured yoghurts
sausages, burgers, hot dogs and nuggets

But these UPFs might make you look again:

store-bought bread, yes even that from the local artisan baker
store-bought hummus
all store-bought chocolate, whatever the quality
cold cuts of meat
tofu and other plant-based meat substitutes
fortified plant-based milks
many nut butters
all energy bars or granola bars
sparkling water

I think this all illustrates a key point - UPFs are not always absent of whole foods, and while some UPFs may provide what some people refer to as ‘empty’ calories or are heavy in additives present to modify taste, texture, or shelf life, others UPFs may only contain nominal added ingredients, offering convenience without compromising on nutritional value.

(It's also worth noting that additives and emulsifiers are themselves a diverse group - some are more natural in origin, while others are synthetic or highly processed, and not all are associated with negative health effects. When considering personal tolerance in relation to gut-related concerns, bear in mind that most people can tolerate moderate amounts without issue. However, those with more sensitive guts may need to be more mindful of their intake, and it may be the total load of additives and emulsifiers that contributes to symptoms in some people, rather than any single ingredient.)

Therefore, it’s my view that lumping so many foods into one ‘naughty’ UPF category, without regard for their actual nutritional content, makes NOVA an imperfect system if using it as a measure of how healthful a food actually is.

The Danger of LabelLing Foods as 'Bad'

What’s more, the ‘labelling’ of all UPFs as inherently 'bad' or ‘toxic’ can be counterproductive for many people, especically when it comes to maintaining a healthy relationship with food.

With so much information about nutrition available to us now and the wellness industry encouraging us to be our ‘best selves’ and strive for dietary perfection, it can be very easy to slip into ‘all-or-nothing’ thinking around food. This can lead to guilt and shame around choices and contribute to restrictive eating patterns that become difficult to sustain. These cycles carry their own risks for both physical and emotional wellbeing.

An often overlooked factor is the way demonising certain foods can give them psychological power. When a food is placed on a pedestal - seen as forbidden, dangerous or something we “shouldn’t” have - it can become more compelling. This “pedestal effect” can intensify cravings and, for some people, make episodes of overeating more likely. What may feel like ‘addiction’ to specific UPFs can sometimes be a mix of biological responses, emotional needs and the pressure created by restrictive or fear-based food rules.

Developing a Healthy Relationship with Ultra Processed Foods

Even if you wanted to cut all UPFs food out of your diet completely, in today’s world this could prove quite a challenge even for the most vigilant of eaters. If you were successful at taking a more purist approach at home you’re likely going to bump up against processed foods the minute you step out.

This is why, in my view, the key to a balanced approach to food lies in mindful awareness around health and nutritional factors, whilst taking an overall intuitive approach to eating. Here are my top tips to help you foster a healthier relationship with UPFs as part of this:

Adopt a varied diet to improve your overall balance: You can naturally reduce your UPF intake by focussing on a varied diet rich in whole foods, such as fruits, vegetables, whole grains and natural fats, and minimally processed foods. Rather than always buying food in the supermarket which promotes food crop homogeneity, you may wish to try markets, farmers markets and unusual online food shops, when you can.
Prepare or cook meals at home as often as you can: Preparing meals at home, whether simple or complex, makes it easier to naturally reduce reliance on heavily processed foods.
Read labels: Educate yourself about the ingredients in packaged foods that you’re picking up in the supermarket frequently. If you can choose products with fewer additives and lower levels of added sugars, fats, and sodium, without feelings likely you’re massively compromising on taste, then go for it!
Conscious snacking: Remember UPFs aren’t all equal, so don’t throw out all your favourite energy bars in a hurry, but do check out the ingredients and if you find there’s more than five or so things in there you don’t recognise as food or can’t pronounce, then consider some delicious alternatives you can ‘upgrade’ to. Snacks might be based on a mix of unprocessed and minimally processed foods for example crudités and hummus, yoghurt and fruits, nuts and dark chocolate, water with a natural flavour enhancer, for example.
Eat mindfully: Practicing mindful eating can help you focus on savouring the flavours, textures, and increase satisfaction from food. Interestingly, I’ve often observed that when clients slow down and really ‘taste’ their food, the less processed foods can become considerably more interesting and satisfying. and the appeal of UPFs can reduce.
Trust your body: If you can really learn to listen to your body and learn from your personal experiences, this will help guide you intuitively towards those foods that make you personally feel good and what is ‘worth it’ when it comes to eating different foods, including UPFs.
Identify triggers: Reflect on the situations or emotions that lead you to over-consume UPFs and also your relationship with the specific foods you crave. Understanding your personal triggers can help you find healthier coping mechanisms for stress, boredom, or emotional eating.
Engage in regular physical activity: Regular exercise can help you manage stress, improve your mood and overall sense of wellbeing, and positively influence your whole approach to eating habits.
Be kind to yourself: Understand that everyone's relationship with food is different. There is sometimes a place for convenience and that’s ok. Drop the guilt or self-judgment when you do consume UPFs.
Get a helping hand: If you are concerned that you are over-eating UPFs for convenience or for emotional reasons, then working with a nutrition professional can help you work through your challenges. If you feel ‘addicted’ to certain foods, then focussing on nourishment and eating a variety of foods may help balance your gut and brain chemistry generally helping you feel less out of control around these foods. Again, a nutrition professional can help you along this journey.

MY CONCLUSIONS

Ultra-processed foods sit at the centre of the globalisation of food markets and are often created with volume, convenience and profit, rather than health, in mind. Yes, excessive consumption may present valid concerns for public health and continued research and awareness are important. But fear isn’t helpful, and for most people these foods can absolutely coexist within a balanced healthy diet.

Instead of viewing UPFs as inherently ‘bad’ or ‘toxic’, it’s far more useful to recognise that they exist on a spectrum - from minimally concerning options (like a wholegrain bread with an emulsifier) to more intensely processed, hyper-palatable products designed to be eaten quickly (such as certain crisps or sugary cereals).

Appreciating this nuance, staying connected to simple nutritional knowledge and understanding the role of dietary variety so that UPFs don’t end up completely replacing the whole foods your body needs - are all powerful tools. Combining this with mindful eating practices allows you to make informed choices while still leaving space, without fear or guilt, for convenience foods when they’re helpful.

If you feel out of control around food, are worried about how your eating patterns are affecting your health or wellbeing, or feel your gut health is compromised, it may be time to seek support from a nutritional professional who can help you rebuild trust, restore balance and find a way of eating that feels sustainable and supportive.

Take a nourishing step forward today

Are worries about food, weight, or overeating draining your time, energy, and peace of mind? Are you struggling with low mood, food cravings, gut health, or digestion challenges?

Old mindsets and habits can be hard to shift on your own. If you are looking to reset your eating patterns, make peace with your body, and reclaim your energy, I can help you.

Please check out my private programmes here, or book an exploratory chat to find out more.

Reference sources include: