Ultra-processed foods (UPFs) have been described as everything from “toxic” to being the root cause of our health woes. And banning them is on Robert F. Kennedy Jr.’s policy to-do list as the United States’ newly-minted Secretary of Health. But do they really deserve their bad reputation, or are we oversimplifying a complex issue? Let’s cut through the noise and take a science-backed look at what UPFs mean for our health.
What are ultra-processed foods?
The truth is that most foods undergo some form of processing. For example, milk is pasteurised and homogenised (it’s unsafe otherwise), yoghurt is made using live bacterial cultures and the ingredients of bread include various additives that improve its shelf life.
There are many different types of food processing, such as canning, fermenting, grinding, milling, pickling and cooking, to name a few. These processes can enhance certain flavours, improve food safety and increase how long it lasts. Some processes can eliminate microorganisms and pathogens to safeguard us from foodborne illnesses. We should all be grateful for that!
Nevertheless, food processing may negatively affect the nutritional content of certain foods. Heating can destroy some nutrients. Further, milling strips some grains of their fibre. And certain additives, stabilisers, thickeners and sweeteners that are not usually nutritionally beneficial can be added to foods to improve palatability and extend expiry dates.
The NOVA classification system, developed by researchers in Brazil, is a widely used framework that categorises foods based on their level of processing rather than their nutrient content.
Are ultra-processed dangerous?
Observational studies have identified a link between a high intake of UPFs and poor health outcomes such as obesity, type 2 diabetes, heart disease and cancer. Foods such as chips, sweetened beverages, bacon, deli meats and sausages are big culprits. These foods are heavily processed, offer little nutrition and are high in preservatives, other additives and salt. Limiting these types of foods is wise.
While the NOVA classification system has been praised for drawing attention to the role of food processing in health, some critics argue that it oversimplifies the complexity of modern food production and doesn’t consider nutritional quality.
According to the classification system, cereals (even healthy wholegrain varieties), plant milk, commercial bread and baked beans are UPFs. So, we must distinguish between processed foods like nutrient-poor hot dogs, jerky, sugary snacks, and healthier options like high-fibre and vitamin-fortified whole grain breakfast cereals, and high protein and calcium soy milk because it’s like comparing apples with oranges. Of course, eating food closest to its natural state will always be best, but when it comes to processed foods, it’s too simplistic to say that we should avoid them altogether.
So, should ultra-processed foods be banned?
UPFs have painted as the nutrition world’s most destructive villain, but the truth is a little more nuanced, as is often the case in nutrition science. While some UPFs are undeniably linked to poor health outcomes, demonising all processed foods ignores the bigger picture. Not all UPFs are created equal — some offer convenience without compromising nutrition, while the most redeeming quality of others is their recyclable packaging, as their nutritional value has been severely compromised.
The key is making informed choices and prioritising those foods that offer real nutritional benefits. Foods like bran flakes, rolled oats, grainy breads and crackers, cheese, canned beans, frozen vegetables, unsweetened yoghurt, packet pasta can still be staples in the diet. Meanwhile, sugary breakfast cereals, highly processed meats, instant noodles, packet soups, sweet biscuits, potato chips and energy drinks should be limited.
So, let’s not throw the baby out with the bathwater. Instead of focusing solely on how a food is made, let’s focus on what truly matters: balance, variety, and an overall diet that supports long-term health. That’s surely easier to stomach.
Joel Feren
Accredited Practising Dietitian and Accredited Nutritionist
Known as The Nutrition Guy, Joel Feren is an Accredited Practising Dietitian and Accredited Nutritionist with a background in biomedical sciences. His speciality area is men’s health. Joel works alongside the media and some of the biggest food brands in the industry and is helping to shape the current food landscape and nutrition conversation.
