Articles

Ultra-Processed Foods (UPFs)

Ultra-processed foods are everywhere — but are they really that bad for you? We break down what UPFs are, the latest research, and how to think about them without the fear.

By Sydney Fielden-StewartFirst published 17th May 2026

Ultra-processed foods (UPFs) have become increasingly common in modern diets. From breakfast cereals and packaged snacks to ready meals and soft drinks, many of the foods we eat every day fall into this category.

The term “ultra-processed foods” comes from the NOVA food classification system. The system groups foods based on how much processing they go through:

• Unprocessed or minimally processed foods: foods close to their natural state, such as fruit, vegetables, eggs, milk, fish, nuts, and pulses.
• Processed ingredients: ingredients used in cooking, including oils, sugar, and salt.
• Processed foods: foods made by combining ingredients from the first two groups, such as cheese, bread, tinned vegetables, and jam.
• Ultra-processed foods: foods containing additives and ingredients not usually used in home cooking, often designed to improve flavour, texture, or shelf life.

What are UPFs?

Ultra-processed foods are foods that are made using ingredients and processes not typically found in a home kitchen. They often contain additives such as preservatives, emulsifiers, sweeteners, artificial colours, and flavourings designed to improve taste, texture, appearance, or shelf life.

These foods are usually convenient, heavily packaged, and made to last longer than fresh foods.

Different categories of UPFs

UPFs can include a wide range of foods, including:

• Sugary breakfast cereals
• Crisps and packaged snacks
• Fizzy drinks and energy drinks
• Instant noodles and ready meals
• Processed meats such as hot dogs or chicken nuggets
• Packaged breads and baked goods
• Flavoured yoghurts and protein bars

However, not all UPFs are nutritionally equal.

Are UPFs bad for us?

Research has linked diets high in ultra-processed foods with an increased risk of certain health conditions, including obesity, type 2 diabetes, heart disease, and poor gut health. However, research into UPFs is still developing, and scientists are continuing to study whether the processing itself is harmful or whether issues come more from high levels of sugar, salt, and saturated fat often found in these foods.

It’s also important to remember that all UPFs are grouped into the same category, despite varying greatly in nutritional value.

For example, wholemeal bread and wholegrain cereals may technically fall under the UPF category, but they can still provide important nutrients and fibre. Fibre intake remains low for many people, despite the World Health Organization recommending adults consume around 25-30g per day.

Rather than fearing all processed foods, it can be more helpful to focus on balance, eating more whole foods where possible while recognising that convenience foods can still have a place in a healthy diet.

Sydney likes doing this by making something simple at home like a loaf of sourdough bread can be a satisfying way to include less processed foods in your routine. You can view here recipe here.

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