Ultra-processed foods are ready-to-eat products made in factories. They are created using industrial techniques, chemically modified substances from foods, and additives. They contain little, to no, whole foods.
Most ultra-processed foods don’t contain the nutrients you need for good health. Instead, they contain high levels of sugar, saturated fat and salt, which can cause chronic health problems.
How are ultra-processed foods classified?
One of the systems used to determine what is an ultra-processed food is NOVA. This system groups foods based on how their ingredients are processed into final products.
NOVA classifies foods into 4 groups:
- unprocessed and minimally processed foods
- processed culinary ingredients
- processed foods
- ultra-processed foods
What are examples of ultra-processed foods?
According to NOVA, foods that fall into the ultra-processed category are ready-to-eat products, such as:
- chips
- carbonated drinks
- instant noodles
- ice cream
- chocolate
- biscuits
- sauces
- ready-made meals
- mass-produced packaged bread
- instant sauces
- sausages
- hot dogs
- burgers
- chicken and fish nuggets
- instant soup
- meal replacement shakes and powders
- candy
- pastries
- fruit yoghurt
- fruit drink
- cake mix
- margarine
- sweet or savoury packaged snacks
- energy bars
Should I avoid eating ultra-processed foods?
According to a recent study by Harvard T.H. Chan School of Public Health researchers, eating lots of ultra-processed foods increases your risk of disease, affects your mental health and may increase your risk of early death.
The study compared people who ate a lot of ultra-processed foods, eating around 7 servings a day, with people who did not, eating 3 servings a day.
Among the ultra-processed foods considered in this study, certain types were found to have a greater association with poor health outcomes. The foods included:
- processed meat — this had the highest risk for bad health and early death
- sugar and artificially sweetened drinks
- food products containing artificial sweeteners
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Why are ultra-processed foods problematic for good health?
There are different reasons why most ultra-processed foods may not be great for your health:
- They can contain high levels of sugar, salt, saturated fat and are high in kilojoules, which may put you at higher risk of health problems, such as obesity, type 2 diabetes and heart conditions.
- They can contain low levels of fibre, micronutrients and vitamins, which you need to help prevent chronic health conditions.
- The processes used to create ultra-processed foods may affect digestion, nutrient absorption and feeling full.
- They can contain additives, including non-sugar sweeteners, emulsifiers, colorants, nitrates and nitrites. Evidence is emerging that they cause poor health outcomes, such as by having a negative effect on gut microbiome and related inflammation.
For more support
- Learn how to read food labels to help make better food choices.
- Swap out ultra-processed foods with healthier options to help meet your health goals.
- Get in the habit of making better choices that are good for your physical and mental health.
- Follow the Australian Government dietary guidelines, which promote foods that are high in nutrients, and low in kilojoules, saturated fat, added sugars and salt.
