Understanding Ultra-Processed Foods: What You Need to Know
Lately, I’ve been getting a lot of questions about highly processed foods, so I wanted to provide some clarity today.
The NOVA food classification system defines ultra-processed foods (UPFs) as:
“Industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources (flavor enhancers, colors, and several food additives used to make the product hyper-palatable). Manufacturing techniques include extrusion, molding, and preprocessing for frying. Beverages may also be ultra-processed.”
In simple terms, real food (Group 1 in NOVA chart below) is almost completely absent from ultra-processed products. In my opinion, these should not even be called “food” at all!
How Foods Are Classified (NOVA System)
Developed by researchers in Brazil in 2009, the NOVA system categorizes foods into four groups:
- Unprocessed and minimally processed foods – Fresh fruits, vegetables, milk, fish, meat
- Processed culinary ingredients – White sugar, butter, oils from seeds, nuts, and fruits
- Processed foods – Tomato paste, bacon, canned tuna, wine
- Ultra-processed foods – Soda, ice cream, breakfast cereals, prepackaged meals
Currently, ultra-processed foods make up nearly three-quarters of the U.S. food supply. And, a large number of research studies link these foods to increased risks of dementia, depression, cancer, and diabetes.
The ingredients in UPFs add no nutritional value. Their primary function is to increase a product’s shelf life and flavor. Some recent evidence suggests these foods may be as addictive as tobacco. In addition, two pooled analysis studies using the Yale Food Addiction Scale showed that 14% of adults and 12% of children in the US may have a UPF addiction.
Making Better Choices: How to Identify Ultra-Processed Foods
Not all processed foods are created equal, and that’s where it gets confusing. There’s no single ingredient that makes a food ultra-processed—it’s about the total and type of the ingredients.
Chips: An Example of the NOVA Scale in Action
As an example, let’s compare two popular corn chips:
- Doritos (Ultra-Processed – NOVA 4)
The old commercial “Bet you can’t eat just one!” is true—because they’re engineered to be addictive. They contain numerous additives, artificial flavors, and processed ingredients designed to make them taste better. These additives are often extracted from real food and then altered. Using real food would be better, don’t you think?!
- Tostitos (Processed – NOVA 3)
These contain only corn, canola oil, and salt—a much simpler ingredient list. And yes, you probably can eat just one without feeling compelled to keep going!
Here are some common ingredients of ultra-processed foods:
✔ Hydrolyzed proteins
✔ Soya protein isolate
✔ Gluten
✔ Casein
✔ Whey protein
✔ Mechanically separated meat
✔ High-fructose corn syrup
✔ Invert sugar
✔ Maltodextrin
✔ Hydrogenated oil
Understanding ultra-processed foods is key to making healthier choices. While some processed foods (like Tostitos or Greek yogurt) can be part of a healthy diet, ultra-processed foods should be avoided if you want to age well.
More information on healthy foods vs. non healthy is included in my newest book “Age With Grace And Strength.” If you haven’t picked up your copy yet, you can order it on Amazon today.
I recommend reading ALL ingredients—and stick to foods as close to their natural state as possible!
Today’s video is another from my 5-minute fitness series. Fun Pilates Push-ups. Join me!
Best of Health,
Kathi
