A Category Based on Processing, Not Just Ingredients

Ultra-processed foods are typically defined using a classification system called NOVA, which groups foods by the extent and purpose of industrial processing rather than by nutrient content alone.

Under this system, ultra-processed foods are industrial formulations made mostly or entirely from substances extracted from foods, such as oils, starches, and sugars, combined with additives like preservatives, emulsifiers, and artificial flavors.

Common Examples

Examples often cited include packaged snacks, sugary breakfast cereals, instant noodles, sodas, and many ready-to-eat or ready-to-heat meals, which typically contain ingredients not found in a typical home kitchen.

This distinguishes ultra-processed foods from simply "processed" foods, such as canned vegetables or cheese, which undergo processing but generally retain a simpler ingredient list closer to their original form.

What the Research Suggests

A growing body of observational research has associated diets high in ultra-processed foods with increased risks of obesity, type 2 diabetes, and cardiovascular disease, though researchers continue to study exactly which mechanisms drive these associations.

Some studies point to factors like lower fiber content, higher energy density, and food engineering designed to be highly palatable, which may contribute to overconsumption compared to less processed alternatives.

Sources

  1. World Health Organization β€” public health background on food processing and diet
  2. Harvard T.H. Chan School of Public Health β€” nutrition research on ultra-processed foods
  3. National Institutes of Health β€” research background on the NOVA classification system

FAQ

How are ultra-processed foods defined?

They are typically defined using the NOVA classification system, based on the extent and purpose of industrial processing.

What are some examples of ultra-processed foods?

Packaged snacks, sugary cereals, instant noodles, sodas, and many ready-to-eat meals are commonly cited examples.

What health risks are associated with high ultra-processed food consumption?

Observational research has linked high intake to increased risks of obesity, type 2 diabetes, and cardiovascular disease.

About the Author

We reference the WHO, Harvard's Nutrition Source, the NIH to explain the background and current understanding of this topic.

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