Ultra-processed foods (UPFs) are foods made in factories and do not look much like real food. Examples of real food include fresh fruit, vegetables, fish, chicken, meat, eggs, legumes, nuts and seeds.
UPFs usually contain extra amounts of sugar, salt, and unhealthy fats, as well as artificial colours, flavours and preservatives. These foods give the brain a quick “feel-good” effect and can lead to overeating. At the same time, they are low in important nutrients such as fibre, protein, and vitamins.
Most of these foods are designed to taste very good and last a long time. Many UPFs are not good for your health because they are high in calories and low in nutritional value.
However, not all UPFs are unhealthy. Some can be helpful since they contain fibre, or added vitamins or minerals, such as:
• Plant-based milks (e.g. almond milk fortified with added calcium)
• Wholegrain UPFs like wholegrain bread (which contains fibre)
• Instant, unsweetened plain oatmeal (which provides fibre, vitamins, and minerals)
These options can be included as part of a balanced diet.
What has Changed in the Way We Eat?
Life today is busy and fast-paced. Many people no longer have the time, or feel they do not have the time, to prepare homemade meals from scratch as people did in the past.
We are slowly moving away from traditional recipes and home-cooked meals prepared by our parents and grandparents using simple, natural ingredients. Instead, we rely more on ready-to-eat meals, packaged snacks, sugar-sweetened drinks and fast food because they are quick and convenient. These foods are often ultra-processed.
What Can You do?
Think about how different your food is from its natural state.
Choose:
Fresh or minimally processed foods, such as:
• fresh or frozen fruit and vegetables
• plain, unsweetened milk and yoghurt
• fresh or frozen fish, chicken and meat
• legumes (e.g. lentils, peas and chickpeas)
Home-cooked meals more often
Snacks such as fresh whole fruit, unsalted nuts and seeds, homemade unsalted popcorn, or plain yoghurt
When possible, avoid:
Foods with long ingredient lists
Ready-made meals
Common Ultra-Processed Foods
• Sausages, ham, nuggets
• Instant soups and noodles
• Packaged bread and buns
• Biscuits, cakes, pastries and sweets
• Crisps, cereal bars and sugary breakfast cereals
• Soft drinks, fruit drinks, energy drinks
• Ready-made sauces and dressings
• Frozen pizzas and ready-made meals
• Protein powders (whey protein and whey protein isolate)
Why Does It Matter?
Convenience may save time today, but it can cost our health in the long run. Eating too many ultra-processed foods is linked to:
• Overweight and obesity
• Increased waist circumference
• Higher risk of heart disease and stroke
• Increased levels of “bad” cholesterol (LDL)
• Reduced levels of “good” cholesterol (HDL)
• Reduced levels of beneficial gut bacteria
• Higher risk of diabetes and cancer
• Feeling tired and experiencing low mood
• Increased risk of early death
How to Spot Ultra-Processed Foods
Look for signs such as:
• Long ingredient lists
• Additives or ingredients you do not recognise, e.g. maltodextrin, hydrogenated, isolate, hydrolysed, artificial flavours, emulsifiers, or E-numbers
• Ingredients not readily available in a home kitchen
• Bright, attractive packaging
• Shelf-stable foods (foods that can be stored safely at room temperature for long periods without refrigeration due to processing) often with excessive packaging such as boxes, plastic wrappers, or sealed containers
Healthier Swaps
Avoid - Sugary drinks (e.g. soft drinks, iced tea, hot chocolate)
Choose - Water infused with fruit or herbs, or unsweetened herbal or spiced tea
Avoid - Sugary cereals
Choose - Plain Greek (lower-fat) yoghurt with added fresh fruit and/or unsalted nuts
Avoid - Packaged snacks
Choose - Fresh fruit, plain yoghurt, homemade unsalted popcorn, or unsalted nuts
Remember:
Small changes can lead to big health wins!
Below is a table explaining how foods are classified based on their level of processing. It is advisable to eat more unprocessed or minimally processed foods, and fewer ultra-processed foods.
Understanding Ultra-Processed Foods (NOVA Classification System) | ||
Group | Description | Examples |
Group 1 – Unprocessed or Minimally Processed Foods | Fresh or slightly altered foods with no added ingredients. These foods may be frozen, dried, or cooked to make them last longer or easier to use. | Fresh or frozen fruits and vegetables, grains (like rice or oats), flour, pasta, milk, meat, eggs, nuts |
Group 2 – Processed Cooking Ingredients | Ingredients made from Group 1 foods or natural sources. Used to season or cook meals. | Oil, butter, sugar, salt, honey |
Group 3 – Processed Foods | Group 1 foods with added Group 2 ingredients (like salt, sugar, or oil). These foods are often preserved through canning or fermentation. | Canned vegetables, cheese, bread, ham, smoked fish |
Group 4 – Ultra-Processed Foods (UPFs) | Products made mostly from cheap food extracts (such as corn syrup or protein powders) with little or no whole food. They often include additives like flavours or colours and are typically ready-to-eat. | Soft drinks, packaged snacks, instant noodles, sugary breakfast cereals, processed meats, ready meals |
FAQs
What are Ultra-Processed Foods (UPFs)?
UPFs are foods that have gone through many industrial processes and contain ingredients that you would not normally find in your own kitchen. These often include additives such as emulsifiers, artificial flavours, sweeteners and high-fructose corn syrup, which are used to improve the food’s taste, texture and shelf life.
Are processed foods the same as UPFs?
No, processed foods are different from UPFs. Processed foods are produced when unprocessed foods are combined with basic ingredients (like oil or salt) and undergo processes such as cooking, cutting, freezing or preserving. Examples of processed foods include cheese, salted or cured meats (like ham and bacon), frozen vegetables, canned fish and some freshly made breads.
What are some common examples of UPFs?
The full list of UPFs is very long, but common examples include packaged snacks (e.g. crisps, cookies), instant meals (e.g. instant noodles), chicken nuggets, supermarket pizzas, many pre-packaged breakfast cereals and bars, as well as various drinks (such as soft-drinks and energy drinks).
How can I identify UPFs in the supermarket?
The best way is to read the food label on the package. If you see ingredients you wouldn’t find in a home kitchen (such as hydrolysed proteins, invert sugar, emulsifiers or high-fructose corn syrup), it is likely to be a UPF.
Are UPFs harmful to our health?
Diets high in UPFs have regularly been linked in international research to higher risks of chronic health issues, such as heart disease, obesity, type 2 diabetes and various cancers (such as colorectal, breast and prostate cancer), as well as negative impacts on our mental health.
What are the effects of UPFs on my child’s health and diet?
UPFs make up a large share of many children’s diets. When eaten frequently, they can replace healthier foods such as fruit, vegetables, and wholegrains, leading to poorer overall diet quality. Early and regular exposure to UPFs can also shape children’s taste preferences towards sweeter and saltier foods, which may influence unhealthy eating habits later in life and can be difficult to change.
High intake of UPFs in childhood has been linked to dental cavities, excess weight gain, lower nutritional intake, and potential impacts on mental and behavioural health.
Are all UPFs bad for our health?
No, not all UPFs are necessarily bad for our health. Certain UPFs, such as pre-packaged wholegrain sliced bread, wholegrain breakfast cereals with no added sugar, tinned baked beans, and unsweetened soy or plant-based drinks are ultra-processed, but actually nutritious. The goal is to focus on the nutritional quality rather than fearing every single processed item.
Do I need to totally eliminate UPFs from my diet?
No, totally eliminating UPFs is difficult and not strictly necessary. We recommend a balanced approach where fresh whole foods form the basis of your diet and UPFs are occasional items rather than daily dietary staples.
What can I do to reduce my consumption of UPFs?
There are many small, practical steps you can take to reduce your intake of UPFs, such as:
• Cooking more meals from scratch using fresh ingredients (focusing on vegetables, fruit, eggs, meat, fish and wholegrains)
• Swapping sugary drinks for water
• Choosing simpler foods with shorter ingredient lists
Reading food labels before buying items can also help. If a product has a long list of unfamiliar ingredients, it is more likely to be a UPF. Use our shopper’s guide to help you make the healthy choice.
Which food swaps can help to decrease my UPFs intake?
We have prepared practical food swaps for different meals of the day, which can be found here
I would like to know more about UPFs. Where can I find additional material or ask questions?
All material related to our UPF campaign can be found here -
What are UPF's? - ENG/MLT
How to Spot Them - ENG/MLT
Simple Swaps - ENG/MLT
Food Tracker - ENG/MLT
Leaflet - ENG/MLT
If you have any other specific questions, you may contact us on 2326 6000 or 8007 3307
For more info click here