Ultra-Processed Foods: The Impact on Health and How to Minimise Consumption

In today’s modern world, ultra-processed foods (UPFs) have become an integral part of many people’s diets. These foods are often marketed as convenient, affordable, and tasty, but they can come at a significant cost to our health when over consumed. Ultra-processed foods are chemically engineered and typically contain ingredients not found in a traditional home kitchen, such as artificial additives, preservatives, sweeteners, and flavour enhancers. While they may seem like a quick and easy option, their long-term consumption can contribute to a range of health issues, including obesity, heart disease, type 2 diabetes, and even mental health disorders.

In this article, we will explore what ultra-processed foods are, how they differ from other processed foods, their potential impact on our health, and practical, compassionate tips for reducing their intake without falling into the trap of food fear or perfectionism.

What Are Ultra-Processed Foods?

The term "ultra-processed" comes from the NOVA classification system, which categorises foods based on how much processing they’ve undergone:

Group 1: Unprocessed or minimally processed foods (e.g., fresh fruit, vegetables, grains, legumes, eggs).
Group 2: Processed culinary ingredients (e.g., oils, butter, sugar, salt).
Group 3: Processed foods (e.g., canned beans, smoked salmon, cheese, wholemeal bread).
Group 4: Ultra-processed foods (UPFs) – these are formulations of ingredients that typically include industrial additives and little to no intact whole foods.

It’s important to note that processed doesn’t always mean bad. Many processed foods like frozen vegetables, fortified cereals, canned pulses, and plain yoghurt are actually nutritious and practical. The concern lies with ultra-processed foods which are products made with little to no whole food ingredients and loaded with artificial substances designed to make them hyper-palatable and shelf-stable.

Common examples of ultra-processed foods include:

Sugary drinks: Sodas, energy drinks, sweetened coffees, and teas.
Snack foods: Chips, cookies, crackers, and sweets.
Processed meats: Hot dogs, sausages, and packaged deli meats.
Instant meals: Frozen pizzas, instant noodles, microwaveable dinners.
Breakfast cereals: Especially those that are highly sweetened and artificially flavoured.
Refined baked goods: Pre-packaged cakes, pastries, and doughnuts.
Processed dairy products: Flavored yogurts, cheese slices, and spreads.

These foods often bear little resemblance to their original ingredients and are designed for convenience and profit rather than health.

Health Risks of Ultra-Processed Foods

Let’s be clear: having some UPFs in your diet doesn’t automatically make you unhealthy. It’s the pattern and proportion of UPFs in your diet that matter most. However, a high intake of these foods over time can have significant health consequences.

Nutrient Deficiencies: Ultra-processed foods tend to be nutrient-poor and energy-dense. They provide calories but lack fibre, antioxidants, and essential nutrients like potassium, magnesium, B vitamins, and omega-3s. Relying heavily on UPFs can lead to deficiencies that affect everything from immune function to energy levels.

Weight Gain and Overeating: UPFs are often designed to be addictive, combining sugar, salt, and fat in a way that overrides natural hunger cues. They are usually low in protein and fibre, which are important for satiety. As a result, people may end up eating more than they need.

A small randomised controlled trial involving 20 healthy adults found that participants consuming an ultra-processed diet ate approximately 500 extra calories per day compared to when they consumed an unprocessed diet, even though the meals were matched for calories, macronutrients, sugar, sodium, and fiber. This increased calorie intake led to weight gain during the ultra-processed diet phase and weight loss during the unprocessed diet phase

Increased Risk of Chronic Disease: Regular consumption of UPFs has been linked to a greater risk of obesity, type 2 diabetes, heart disease, and hypertension. These foods are often high in added sugars, refined carbs, trans fats, and salt, all of which contribute to chronic inflammation and insulin resistance. Long-term, this raises the risk of metabolic syndrome and cardiovascular disease.

Mental Health and Mood: There’s growing evidence connecting dietary patterns high in UPFs with increased rates of depression and anxiety. While more research is needed, several studies have found that diets low in whole foods and high in ultra-processed options are associated with lower mood and higher stress levels. Nutrient-poor diets can lead to imbalances in neurotransmitters like serotonin and dopamine, affecting how we feel.

Gut Health Disruption: Our gut microbiome thrives on fiber-rich whole foods, especially diverse plant sources. UPFs tend to be low in fiber and may include emulsifiers and artificial sweeteners that negatively affect gut bacteria. A disrupted gut microbiome can lead to digestive issues and is also linked to mental health concerns and inflammatory conditions.

So, What Can We Do About It?

Rather than aiming to eliminate ultra-processed foods entirely (which can be unrealistic, restrictive, or even harmful in itself), focus on what you can add to your diet to crowd UPFs out. This empowers you to make positive, sustainable changes without guilt or fear.

1. Cook at Home More Often
Home-cooked meals using whole or minimally processed ingredients give you control over what you're eating. Start with simple meals like stir-fries, soups, or tray bakes. Even cooking once or twice more per week can make a meaningful difference. And yes, even sweet treats like cakes, cookies, or brownies can be better for you when homemade as you can use less sugar, add fiber-rich ingredients, and skip the additives found in many shop-bought versions.
 

2. Make “Convenience” Work for You
Being healthy doesn’t have to mean time-consuming. Use helpful processed foods like:

Pre-chopped frozen veggies
Tinned beans and lentils
Plain wholegrain couscous or microwaveable brown rice
Rotisserie chicken or plain tofu. These options are still minimally processed and can help you build a balanced plate quickly.
 

3. Add to Improve, Don’t Restrict
Instead of cutting out ultra-processed foods completely, try the Nutrition by Addition approach: when you choose UPFs, simply pair them with nourishing additions to help meet your nutrient needs and feel more satisfied.
Having pizza? Add a vibrant side salad or some steamed greens to your plate to boost fibre and micronutrients. Craving ice cream? Rather than going for a whole tub, enjoy a scoop and serve it with chopped berries and a sprinkle of nuts or seeds for added fibre, antioxidants, and healthy fats. These small shifts create balance without guilt or restriction.

4. Upgrade Your Snacks

Try simple swaps like:

Homemade chips or sweet potato wedges instead of packaged crisps
Bake your own with olive oil, herbs, and sea salt for a comforting crunch without the additives.
Mixed nuts, seeds, or roasted chickpeas instead of ultra-processed snack bags
These offer fiber, protein, and healthy fats that keep you full, and they’re satisfying to munch on.
Thick yogurt with berries and a drizzle of honey instead of sugary desserts
Choose plain Greek or natural yoghurt and dress it up with fruit, cinnamon, or a sprinkle of granola for a sweet fix with benefits.
Wholegrain crackers or oatcakes with hummus instead of crisps and dips
This keeps the creamy dip vibe but with more fibre, texture, and fewer artificial ingredients.

5. Focus on Fibre and Protein
These two nutrients help stabilise blood sugar, support gut health, and keep you full.

Aim for:
30g of fiber/day from fruit, veg, pulses, nuts, seeds, and whole grains.
20–30g of protein/meal from foods like eggs, fish, chicken, tofu, legumes, or Greek yoghurt. 

6. Batch Cook and Prep Ahead
Spending an hour on a Sunday or convenient day of the week prepping grains, chopping veggies, or making a soup can save hours during the week and reduce the temptation to reach for ultra-processed foods.

7. Practice Compassionate Awareness, Not Obsession
It’s okay to enjoy the occasional ice cream, packet of crisps, or slice of cake. What matters is your overall dietary pattern. The goal isn’t to ban UPFs completely, but to become more mindful and intentional about how often they appear on your plate.

Conclusion

Ultra-processed foods have become a dominant part of modern diets, but they are not inevitable or impossible to manage. Understanding the difference between processed and ultra-processed foods is key to making informed choices without fear or rigidity.
Improving your diet doesn’t mean striving for perfection, it’s about building habits that work for you and your lifestyle. Focus on adding nourishing, whole foods, using supportive convenience items, and practicing curiosity and self-compassion around food.

With this balanced approach, you can reduce your reliance on ultra-processed foods and support long-term health, without falling into the trap of diet culture or food shame. Small, sustainable shifts really do add up. Because when it comes to nutrition, what you add in often matters more than what you take out.

Sources: 

https://www.cambridge.org/core/journals/public-health-nutrition/article/ultraprocessed-foods-what-they-are-and-how-to-identify-them/E6D744D714B1FF09D5BCA3E74D53A185
https://pubmed.ncbi.nlm.nih.gov/31105044/
https://pubmed.ncbi.nlm.nih.gov/38418082/
https://pubmed.ncbi.nlm.nih.gov/32792031/