Ultra-Processed Foods (UPFs)
Ultra-processed foods are often talked about in extreme or confusing ways. This page is here to explain what they are and why they matter.
It isn't about fearing food or making rules, it is about understanding patterns and making choices that feel realistic and supportive.
What is UPF?
UPF stands for ultra-processed food, industrially manufactured products made with ingredients you wouldn’t normally use at home. They often include combinations of:
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refined oils or starches
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added sugars or sweeteners
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flavourings, colours or emulsifiers
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stabilisers or preservatives
These ingredients are used to improve shelf life, texture and taste, not necessarily nourishment. Ultra-processed foods don’t exist in isolation, they’re part of wider food systems that often prioritise convenience and profit over health. I explore this in more depth here.
A simple way to think about it:
If most of the ingredients don't exist in a normal kitchen, the food is likely to be ultra-processed.
Foods often considered ultra-processed
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Sugary and fizzy drinks
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Packaged snacks (crisps, biscuits, chocolate bars)
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Sweetened breakfast cereals
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Ready meals and fast food
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Flavoured yoghurts
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Processed meats, like hotdogs, and some deli meats
Foods that can be UPF depending on ingredients
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Supermarket bread
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Ready made sauces
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Plant based burgers and meat alternatives
Foods usually not ultra-processed
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Fresh fruit and vegetables
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Plain yoghurt
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Eggs, nuts, seeds
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home cooked meals from basic ingredients
Why do people talk about UPFs so much?
Diets high in ultra-processed foods tend to be:
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higher in sugar, salt and refined fats
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lower in fibre and micronutrients
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less filling and easier to overconsume
Research has linked high UPF intake with things like poorer diet quality, weight gain, metabolic health issues and digestive problems.
Researchers are also exploring links with mood and mental wellbeing.
That said:
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UPFs are very common in modern food systems
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not all UPFs are equally problematic
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eating some UPF does not cancel out a healthy diet.
Context matters. If you’re curious about how modern food systems shape UPF availability, read about food systems and the supermarkets in my blog post here
A note on definitions (important)
There isn't one perfect definition of ultra-processed food.
Ultra-processed foods (UPFs) are classified using the NOVA system, which looks at how foods are processed and what ingredients they contain. Research also shows that eating a lot of UPFs is linked to higher risks of heart disease, obesity, and other health problems. This means:
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some foods that look 'unhealthy' on paper are not classed as UPF
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some products with beneficial nutrients (such as fortified foods) can still fall into the UPF category
Some research also discusses how UPF definitions continue to evolve. It doesn't mean that the NOVA system isn't any good. It just means that it's a tool, not a rulebook.
How to spot UPF's more easily
You don't need to memorise lists or categories. Instead, try these gentle cues:
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Very long ingredient lists
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Ingredients that you wouldn't recognise or cook with
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Products designed to be eaten quickly, anywhere, anytime
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Foods that are hard to recreate at home
You don't have to get this right all the time, just being aware is progress.
A realistic approach
In most modern lifestyles, being 100% UPF-free is unrealistic, and unnecessary.
Many people find it more helpful to:
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reduce UPFs where it's easy
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prioritise whole or minimally processed foods most of the time
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focus on habits, not restrictions
Small changes still matter. Smart Eating focuses on improving food quality without restrictive rules.
Final note
This site isn't about eating perfectly. It's about understanding food a little better and using that understanding to support your health in a way that fits real life.