Ultra-processed foods are products of modern science and food technology. They are industrial formulations made from substances derived from food or synthesized from other organic sources. Most of these products contain few or no whole foods and are ready to eat or heat, which means they require little or no culinary preparation.

What are ultra-processed foods?

Food processing has been an essential part of human evolution and adaptation. It has played a crucial role in ensuring adequate supplies of nutritious foods, which has allowed the development of societies and civilizations, the protection of health and well-being, and the achievement of social and emotional well-being by sharing meals.

However, not all processed foods are bad. In fact, many types of processing are indispensable, beneficial, or harmless. But others can be harmful to human health and the environment.

How are processed foods classified?

There is a classification system for processed foods known as the NOVA system. This system groups foods according to their nature, purpose, and degree of processing into 4 groups:

• Unprocessed or minimally processed foods: These are natural foods that have not undergone any industrial processing or that have been modified in ways that do not add or introduce any new substance, such as fats, sugars, or salt. Examples of these are fresh, dried, or frozen fruits; vegetables; grains and legumes; nuts; meats, fish, and seafood; eggs, and milk.

• Processed culinary ingredients: These are substances extracted and purified by the industry from components of food or obtained from nature, such as fats, oils, salt, and sugars. But we must bear in mind that, although the latter are not classified as ultra-processed, their excessive consumption can have significant repercussions on health.

• Processed foods: These foods are made by adding fats, oils, sugars, salt, and other culinary ingredients to minimally processed foods to make them more durable and, usually, tastier. An example is canned beans that contain beans, salt, and water or some types of bread that contain flour, yeast, water, and salt; salted and cured fish, seafood, and meats; in addition to canned fruits, legumes, and vegetables.

• Ultra-processed products: These are industrial formulations made from substances derived from food or synthesized from other organic sources. Examples of these products include sodas; packaged snacks; ice creams, chocolates, candies; packaged breads and buns; cookies, cakes, pies, and cake mixes; breakfast cereals; frozen pizzas; chicken nuggets; sausages; frozen hamburgers; instant soups, and many other products.

There is another classification method called Nutri-score that classifies foods according to nutritional quality from the healthiest to the least healthy. In my opinion, although both methods are widely used to help consumers choose better quality products, the NOVA system seems very useful to me to identify processed foods as it breaks down in each of its key groups for easy identification.

Identification of ultra-processed foods

A practical way to identify an ultra-processed product is to check if its list of ingredients contains at least one characteristic element of the NOVA group of ultra-processed foods. This includes any food substance that is rarely or never used in cooking, or classes of additives designed to make the final product tastier or more attractive. Some examples of these ingredients include “mechanically separated meat”, fructose, high fructose corn syrup, syrup, “fruit juice concentrate”, inverted sugar, maltodextrin, dextrose, lactose, soluble or insoluble fiber, hydrogenated or interesterified oil, and also other sources of proteins, carbohydrates, or fats that are not NOVA group 1 or group 3 foods, nor NOVA group 2 culinary ingredients.

“Cosmetic additives”, such as flavors, flavor enhancers, colorants, emulsifiers, emulsifying salts, sweeteners, thickeners, and antifoaming agents, carbonates, gelling agents, and glazing agents, are also an indicator that a product is ultra-processed. These additives are usually at the end of the ingredient lists of ultra-processed foods.

These foods go through many steps before they reach your plate. They start as whole foods, such as corn, wheat, soy, sugar cane, or beet, and are broken down into substances such as sugars, oils, fats, proteins, starches, and fiber. Then, these substances are modified through chemical processes and combined with other ingredients to create the final product. Some examples of ultra-processed foods are sodas, packaged snacks, chocolates, ice creams, margarines, cookies, cakes, pies, breakfast cereals, prepared pizzas, frozen meats for hamburgers, sausages, and many other products.

The cosmetic additives used, such as flavors, flavor enhancers, colorants, and emulsifiers, are usually easy to identify in ingredient lists. They are often expressed as a class of flavorings either natural flavors or artificial flavors; or their names are followed by their class, such as “monosodium glutamate (flavor enhancer)” or “caramel color”, or “soy lecithin as an emulsifier”. Other cosmetic additives may be known to consumers, such as certain types of sweeteners like aspartame, cyclamate, or compounds derived from stevia.

The UN Codex Alimentarius provides a periodically updated list of additives with their functional classes, as well as an online search where both the names and classes of additives can be consulted.

Impact of ultra-processed foods

Ultra-processed foods have a high caloric content and low nutritional value. They are characteristically greasy, salty, or sugary, and low in dietary fiber, proteins, various micronutrients, and other bioactive compounds. They often have a high content of saturated fats or trans fats, and a high glycemic load.

In addition, ultra-processed foods are often very tasty and almost addictive. Certain characteristics incorporated into these products through food science and other technologies can distort the mechanisms of the digestive system and the brain that send the satiety signal and control appetite, leading to overconsumption.

Worldwide, traditional kitchens are based on the preparation of meals with foods that are not processed or that are minimally processed, along with processed culinary ingredients and processed foods. However, the problem arises with ultra-processed foods, which are the fourth category of the NOVA food classification system.

The aim of this article is not to go crazy reviewing each label thoroughly, but to make a call to be more aware of what we buy and provide to our body. Industrialization is part of our life and it is difficult to avoid the consumption of ultra-processed foods, but the advice is that it does not become a habit and only make up a very small part of your daily diet.

If you’re still here, I appreciate it! and here I leave you some keys to replace processed foods with more natural options:

• Fresh fruits and vegetables instead of packaged juices: Packaged juices often contain added sugars and lose the fiber of the original fruit. Opt for eating fresh fruits and vegetables or prepare your own juices at home.

• Whole grains instead of refined cereals: Whole grains, like brown rice or whole wheat pasta, retain all parts of the grain (the bran, the germ, and the endosperm). Refined cereals, like white rice or industrial white bread, have been processed to remove the bran and germ, which reduces their fiber and nutrient content. In this case, we must take into account the ingredients of these products since not all those that claim to be whole are really; some contain cosmetic additives, especially bread. Opt for natural non-industrial breads or sourdough breads from your trusted bakery.

• Fresh meats instead of processed meats: Processed meats, like cold cuts or sausages, usually have a high salt content and other additives like nitrites and nitrates that are directly linked to the onset of cancer. Opt for fresh meats and cook them yourself.

• Yogurt: Natural yogurt is a dairy product that is obtained from the fermentation of milk, it is a probiotic food, rich in calcium and proteins and is quite different from yogurts that contain added sugar, flavorings, and colorants that simulate the flavor and color of fruits. Choose natural yogurts without additives and combine them with your favorite fruits in a bowl or in a smoothie.

• Natural nuts instead of toasted or salted nuts: Toasted or salted nuts usually have a high salt content and, sometimes, added sugars. Natural nuts are a healthier option.

• Water or infusions instead of sodas: Sodas usually contain a lot of sugar. Water or sugar-free infusions are healthier and natural alternatives.

• Cook at home instead of buying prepared food: Prepared food usually contains more salt, sugar, and unhealthy fats to make them tastier than the food we cook at home. Also, when cooking at home, you can control what ingredients you use.

Finally, excessive consumption of ultra-processed foods can cause dysbiosis, an alteration in the balance of the intestinal microbiota, which can be detrimental to our health. In contrast, dietary fiber, which is found in unprocessed or minimally processed foods, can have a positive impact on the quantity, diversity, and functioning of the intestinal microbiota. Thus, reducing the intake of ultra-processed foods and increasing the consumption of fiber-rich foods can be beneficial for the health of our intestinal microbiome.

Remember that every bite counts. A healthy diet is based on fresh, hand-prepared meals, derived from sustainable food systems and established food cultures.

So the next time you’re hungry, I invite you to opt for choosing more natural foods that provide nutrients and make you feel satiated and happy. Your body will thank you!

Thank you for getting to the end you can find me on Instagram as @Mysoulfulbites and take a look at my page.