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What it is and how it works

Almost all food is processed in some way. Washing, freezing, pasteurising, fermenting and cooking are all processes. The term "ultra-processed" was introduced by Brazilian researchers in the late 2000s as part of the NOVA classification, which sorts foods by the extent and purpose of their processing rather than by their nutrients.

NOVA has four groups:

• Group 1, unprocessed or minimally processed foods: fresh or frozen vegetables and fruit, plain milk, eggs, meat, fish, dried legumes, rice, oats, plain nuts.
• Group 2, processed culinary ingredients: oils, butter, sugar, salt, flour, used to cook group 1 foods.
• Group 3, processed foods: relatively simple products made by adding group 2 ingredients to group 1 foods, such as tinned vegetables, cheese, freshly made bread, smoked fish.
• Group 4, ultra-processed foods: formulations of refined ingredients and additives, such as soft drinks, packaged snacks, many breakfast cereals, sweets, instant noodles, reconstituted meat products and many ready meals.

How to recognise it

A practical rule of thumb: look at the ingredients list. If it contains things you would not find in a home kitchen, such as glucose-fructose syrup, hydrogenated oils, protein isolates, modified starches, emulsifiers, flavour enhancers, sweeteners or colourings, the product is probably ultra-processed. Long lists and strong marketing are other clues, though neither is proof.

What research suggests

Large observational studies in several countries have linked diets high in ultra-processed foods with less favourable health outcomes. A small controlled study at the US National Institutes of Health in 2019 found that people offered ultra-processed meals ate about 500 more calories a day than when offered minimally processed meals matched for nutrients, and ate them faster.

Researchers still debate why. Possible explanations include the soft, quick-to-eat textures that reduce satiety, high energy density, added sugar, salt and refined starch, less fiber, and the displacement of whole foods. Whether specific additives matter, and how much, remains an open question.

In everyday life

• Cook from simple ingredients a few times a week, even quickly: eggs, tinned beans, frozen vegetables and whole grains are all minimally processed.
• Swap one item at a time: plain yoghurt with fruit instead of a flavoured dessert, a homemade sandwich instead of a packaged one.
• Bread: a loaf with flour, water, yeast and salt is group 3; one with a long list of additives is group 4.
• Drinks: soft drinks are among the most common ultra-processed products and also add sugar; see hydration.
• No guilt: convenience foods have a place in busy lives. The aim is balance, not purity.

Common confusions

"Processed and ultra-processed mean the same." They do not. Tinned tomatoes, frozen peas and cheese are processed but not ultra-processed.

"All ultra-processed food is unhealthy, all homemade food is healthy." NOVA describes processing, not nutritional quality. Some group 4 foods, like certain wholegrain breads or plant drinks, can fit in a balanced diet, and homemade cake is still cake.

"Additives are poison." Approved additives are assessed for safety. The concern with ultra-processed food is mainly about overall dietary patterns.

"Organic means not ultra-processed." An organic biscuit can be just as ultra-processed as a conventional one.

Added Oct 16, 2026 · Filed under Everyday habits