How to identify ultra-processed food and what to eat instead

Ultra-processed foods are highly modified and typically contain excessive amounts of added salt, sugar, fat, and industrial chemical additives. Studies have demonstrated that consuming a large quantity of ultra-processed food is associated with negative health outcomes.

While regularly consuming ultra-processed foods like chips, microwave meals, candy, and chicken nuggets is not conducive to good health, not all processed food is inherently bad.

In this blog post, we delve into the research to examine the disparity between processed and ultra-processed food, why excessive intake of certain ultra-processed foods can be detrimental to our well-being, and how we can reduce our consumption to achieve a better balance.

Understanding Ultra-Processed Food

The terms "processed" and "ultra-processed" are often used with a negative connotation, but what distinguishes something as processed or ultra-processed?

With the exception of fresh produce straight from the garden, most of the food we consume daily has undergone some form of processing. However, processing is not inherently negative, as we will uncover.

Food processing involves altering the natural state of food to extend its shelf life, ensure safety, enhance taste, or boost nutritional value. Methods like pasteurization, canning, fermentation, freezing, and drying are all forms of processing.

When a food is classified as ultra-processed, it means that manufacturers utilize industrial methods and ingredients that are unfamiliar and not typically used in home cooking.

The NOVA food classification system categorizes food products into four groups based on the extent of processing they undergo:

1. Unprocessed or minimally processed foods

These foods have not been altered or had additional ingredients added. Examples include pre-washed and packaged spinach, pre-cut fresh fruit, and frozen vegetables. While they offer convenience, their nutritional value remains intact.

2. Processed culinary ingredients

These ingredients are derived from unprocessed foods through simple processing techniques. Examples include oil, butter, sugar, salt, dried herbs, and spices, which are typically used as additives in other dishes.

3. Processed foods

These foods have been partially modified by incorporating sugar, oil, fat, salt, and other culinary ingredients into minimally processed foods. Examples include cheese, homemade bread, and tofu, which have been altered without compromising health.

4. Ultra-processed foods

Ultra-processed foods are completely transformed and often contain high levels of unhealthy fats, refined sugars, and salt. They undergo industrial processes and contain additives like dyes, stabilizers, flavor enhancers, and emulsifiers. These foods are calorie-dense and lack essential nutrients. Examples include cookies, chips, and fast food.

Ultra-processed foods are engineered to be convenient, flavorful, and profitable for manufacturers.

Is Ultra-Processed Food Harmful?

The consensus is that most forms of ultra-processed food are detrimental to health. Diets high in ultra-processed foods have been linked to an increased risk of heart disease, weight gain, cancer, and mortality. But why?

Processing alters the intricate nutrient structure of food, known as the food matrix. Research indicates that changes in the food matrix can impact how our bodies respond to food, potentially increasing the risk of various health conditions.

Several studies have highlighted the negative effects of ultra-processed food consumption on health. For instance, a study involving over 44,000 French adults revealed that a high intake of ultra-processed foods was associated with a higher risk of death. Similarly, research on nearly 20,000 adults in Spain yielded similar findings.

Another study involving more than 100,000 French adults found that consuming more ultra-processed foods was linked to an elevated risk of heart disease. Additionally, a 10% increase in ultra-processed food consumption was associated with a 12% higher risk of cancer, as indicated by another analysis.

While these studies provide valuable insights, their observational nature does not establish a causal relationship.

Effects of Consuming Ultra-Processed Food

A recent clinical trial delved into the impact of consuming ultra-processed food in detail. The study involved 20 participants residing in a specialized clinical trial unit for four weeks. Participants were provided with either ultra-processed or unprocessed diets for two weeks, followed by the alternate diet for another two weeks. The volunteers had the freedom to consume as much or as little as they desired. The researchers observed that those on the ultra-processed diet consumed approximately 500 extra calories per day compared to those on the unprocessed diet. This led to an average weight gain of 2 pounds during the two weeks of consuming ultra-processed food.

In addition to weight gain, scientists believe that ultra-processed foods can impact gut health, primarily due to their low fiber content. Fiber plays a crucial role in maintaining a healthy microbiome.

The PREDICT study by ZOE, the largest nutritional study of its kind, revealed that a diet rich in highly processed foods was correlated with an increase in potentially harmful gut microbes. The composition of gut microbes is vital for overall health, influencing immune function, digestion, and metabolic responses to food.

A gut microbiome dominated by harmful bacteria has been associated with a heightened risk of cancer, heart disease, type 2 diabetes, and obesity.

The ZOE program can analyze your gut bacteria and how your body responds to food, empowering you to make informed decisions about your health and dietary choices.

For more information on the relationship between ultra-processed foods and health, consider exploring the following:

List of Ultra-Processed Foods

Ultra-processed foods are prevalent, and many individuals consume them on a daily basis. In the U.S. and the U.K., more than half of daily caloric intake is derived from ultra-processed foods. Not only are these foods affordable, but they are also heavily marketed.

Many people rely on ultra-processed foods due to their convenience and accessibility, as not everyone has the privilege of time, resources, and facilities to prepare fresh meals.

Common examples of ultra-processed foods include:

• soda and carbonated drinks
• sweet and savory packaged snacks (e.g., chips and cookies)
• breakfast cereal
• instant noodles
• microwave-ready meals
• energy bars or granola bars
• candy
• fast food
• sausages, hot dogs, and cold cuts
• store-bought bread

Strategies to Reduce Ultra-Processed Food Consumption

One effective way to decrease the consumption of ultra-processed food is to prioritize unprocessed or minimally processed options. Incorporate more of these foods into your diet:

• fruit and vegetables (fresh and frozen)
• dried fruits and nuts with no added sugar, salt, or oil
• pulses and legumes (e.g., chickpeas and lentils)
• whole grain starchy carbohydrates (whole wheat bread, oats, whole wheat pasta)
• fresh meat, poultry, fish, and eggs
• plain or natural yogurt with no added sugar
• spices and herbs
• tea, coffee, water

Additional measures to limit ultra-processed food consumption include:

• cooking at home whenever possible
• bringing homemade meals to school or work
• checking food labels for saturated fat, sodium, and sugar content
• opting for whole foods over pre-packaged snacks
• reducing fast food intake

For guidance on reducing added sugar consumption and minimizing your children's intake of ultra-processed foods, refer to our related articles.

Key Takeaways

While regular consumption of certain ultra-processed foods may pose health risks, eliminating them entirely from your diet can be challenging. Your dietary choices have a long-term impact on your overall health, and excessive consumption of ultra-processed foods can heighten the risk of various illnesses.

However, occasional indulgence in frozen pizzas or fast-food meals should not prompt feelings of guilt. At ZOE, we believe in a balanced approach to diet, where no food is off-limits. Our program is designed to help you understand how different foods affect your body uniquely, enabling you to make informed decisions about your health and nutrition.