What Actually Are Ultra-Processed Foods?
Article by Rachel Suzette
The use of the term ‘processed’ has been used in the food industry for many years, usually to describe ‘less healthy’ foods. More recently, the use of the term ‘ultra-processed’ has been increasing rapidly, creating more confusion amongst consumers. Although it sounds relatively simple, it can be misleading and difficult to understand. The significance of industrial processing, and in particular techniques, ingredients developed or created by modern food science and technology, on the nature of food and on the state of human health is generally understated (7).
What is food processing?
Processed foods have been a part of human life for thousands of years. Processing in itself is not the issue. Processes such as cooking, fermentation and drying have allowed communities to form and survive. Nowadays, practically all food is processed in some sense. Any food that has been cooked, seasoned, preserved or combined with other foods, or it is altered from its raw state has technically been processed (5). Originally, processing was developed for solving the problems of long-time storage and transport of foods, more recently processing has also targeted palatability (7). In the media, the term ‘processed food’ is often misunderstood, with many people being led to believe the consumption of these foods is not beneficial for our health.
Food processing can be anything from adding substances to increase shelf life and improve food safety, grinding down food from its natural state, or creating food entirely from food extracts and additives (7). Special attention to food processing is now crucial in order to understand the connection between diet and public health. There is a huge disparity in what can be called processing, because of this, foods can be classified into four different categories (4).
Food processing categories - NOVA
The NOVA classification is the most specific, coherent, clear and comprehensible way of classifying foods. NOVA classifies all foods and food products into four groups according to the nature, extent and purposes of the industrial processes they undergo. These involve physical, biological and chemical techniques used after foods are separated from nature, and before they are consumed or else made into dishes or meals (7).
Group 1 – Unprocessed or minimally processed foods
Minimally or unprocessed foods are foods which are for the most part in their natural state, with all vitamins and minerals present. They may have inedible or unwanted parts removed. They may have been through processes such as cooking, freezing, drying or pasteurisation (5). There will be no substances such as salt, sugar or oil added to the original food, which are often added to foods to extend shelf life. Foods in this category include things such as; whole fruits and vegetables, unsalted nuts, eggs, milk and seeds (7).
Group 2 – Processed culinary ingredients
These are substances obtained directly from Group 1 or from nature, like oils or fats, sugar or salt. They are created by industrial processes such as pressing, refining and extraction. They are usually used in the preparation, seasoning and cooking of foods from Group 1 – you wouldn’t usually eat these foods on their own (7).
Group 3 – Processed foods
Processed foods are usually made up of 2 or 3 ingredients, the natural food plus added salt, oil, sugar or other substances that can help improve taste or shelf life. Processing methods used include canning, bottling and non-alcoholic fermentation (in the case of cheese or bread) (5). Processed foods cannot necessarily be classed as unhealthy, many healthy and balanced foods are classed as processed in Group 3, such as canned chickpeas and beans in water, bread and salted nuts (7).
Group 4 – Ultra – processed foods
Ingredients of these foods usually include those also used in processed foods, such as sugars, oils, fats and salt. Ultra-processed foods also often contain other sources of energy and nutrients such as emulsifiers, colours or artificial flavouring not usually used in home cooking. Examples of ultra-processed foods include things like biscuits, cake, and cereal bars (5).
Ultra-processed foods
Ultra-processed foods make up more than half of the total dietary energy consumed in high income countries such as the USA, Canada and the UK. Foods in Group 3 and 4 are hyper-palatable (moreish), they don’t tend to include a lot of protein, so they don’t keep you full (6). Typically they are energy-dense products that are high in sugar, unhealthy fats, salt and low in dietary fibre, protein, vitamins, and minerals. These foods tend to be smaller and easier to eat, hence causing us to eat more of them (8). Some studies have shown an association between a large consumption of ultra-processed foods and increased energy consumption and weight gain. It has also been shown that hunger and satiety levels (how full we feel) are affected by a diet high in ultra-processed foods (3). It’s important to emphasise that the science research into this topic is very new and there is no clear causal relationship between the consumption of ultra-processed foods and obesity levels has been established. More research is needed in this area to understand the short- and long-term effects of ultra-processed foods on our health.
Processing also changes the bio-availability of these foods (the rate of absorption into the bloodstream). The more processing a product undergoes, the quicker they are available to the body, compared to the original whole food. For example, ground almonds are digested and absorbed a lot quicker than whole almonds (1).
Many ultra – processed products create a false impression of being healthy by, for example, the addition of dietary fibre, the addition of micronutrients, and the replacement of sugar by artificial sweeteners or reduction of sodium, enabling manufacturers to make health claims despite the product remaining unhealthy (2). The majority of ultra-processed foods are branded, convenient, attractive, and highly profitable, with manufacturing companies spending large amounts of money to advertise them, convincing consumers to purchase them (1).
How can we identify ultra-processed foods?
The NOVA classification is helpful to categorise foods to help consumers understand the level of processing undertaken in particular products, however it is not a perfect system and can cause confusion, which has led to criticism of this system (7).
When we tend to think of ultra-processed foods we generally tend to think of fast foods, but sometimes the foods that are considered to be ultra-processed may surprise you such as industrialised bread (the bread in packet packaging on supermarket shelves), baked beans, canned soup, or pesto. Food manufacturers are not obliged to state on food labels the process used in its products and even less the purpose of these processes. In a lot of cases, this can make it difficult to identify these products.
There is no need to examine every food, but a practical way to identify these products is to check to see if the ingredients list includes substances you wouldn’t usually use in a home kitchen. A caveat to this however is that many brands use the scientific names for the ingredients when putting them on labels, so be mindful of this when looking at the products packaging. For example, you may not think you would use ascorbic acid in your kitchen, but this simply refers to something we all consume on a daily basis which is vitamin C.
So, should we be eating ultra-processed foods?
The research on ultra-processed foods is still very new and more research is needed to confirm the effects that these foods have on our overall health. The general guidance is that we focus on having a balanced and varied diet that contains whole grains, plenty of fruit & veg, nuts, seeds, pulses, and legumes, with a limited consumption of saturated fats and highly processed foods. Processed foods are normally easier to cook and comparatively cheaper than their whole food alternatives which makes them a quick and cheaper source of food for a lot of people (4). The food environment we are in is also a huge driver to why we choose to consume ultra-processed foods, with advertising, supermarket placement and monetary offers subliminally affecting our food choices (6).
If you feel that you are concerned about your consumption level of ultra – processed foods, it may be beneficial to have a look at your dietary pattern. Ensure you’re having a balanced diet and are consuming enough essential nutrients and fibre. If you think your levels of consumption of ultra-processed foods is quite high, try and reduce your intake and if within your means increase your whole food consumption. Remember that processed foods are not always necessarily unhealthy, they can be included as part of a balanced and healthy diet, particularly processed foods such as olive oil, tinned lentils in water, and frozen vegetables.
This blog was written by Rachel Suzette who is a third year student at Birmingham City University. She is a real foodie, having nearly 10 years of experience within the hospitality sector as a chef. Using her knowledge as a volunteer with Bags of Taste and The Message Community Grocery, to help people understand how they can cook healthy, balanced meals on a budget. Passionate about nutrition, health and lifestyle she uses her website and social media platforms to share easy ways to change your lifestyle habits to lead a healthier and longer life. She will be studying an MSC in Dietetics and Leadership at Coventry University after graduating this year. Find her online: @thelifestyledietchef / www.thelifestyledietchef.com
References:
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(2) Delpino, F., Figueiredo, L., Bielemann, R., da Silva, B., dos Santos, F., Mintem, G., Flores, T., Arcêncio, R. and Nunes, B., 2021. Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. International Journal of Epidemiology, 51(4), pp.1120-1141.
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(8) Rauber, F., Chang, K., Vamos, E., da Costa Louzada, M., Monteiro, C., Millett, C. and Levy, R., 2020. Ultra-processed food consumption and risk of obesity: a prospective cohort study of UK Biobank. European Journal of Nutrition, 60(4), pp.2169-2180.