By Frances Smith, Lead Nutritionist at Third Space

Ultra-processed foods (UPFs) have become one of the most talked about topics in nutrition. Social media is full of alarming headlines and claims that UPFs are “toxic” or should be eliminated entirely. But in reality, its far more nuanced.

UPFs make up a significant part of modern diets, but the category itself is broad, debated, and often misunderstood. Before labelling foods as “good” or “bad”, it is important to understand what ultra-processing actually means, what the evidence shows, and how these foods fit into real people’s lives.

Why Are UPFs So Confusing?

One reason the conversation around UPFs is so confusing is that the category includes foods that are nutritionally very different from one another. And the online messaging often presents UPFs as uniformly harmful. This can create unnecessary fear around food and overlook the fact that people have different circumstances, budgets, schedules, dietary requirements, and levels of food access.

Rather than asking, “Is this technically a UPF?”, a more useful question is often: “What role does this food play within the overall diet?”

How Much UPF Are We Eating?

Research indicates that approximately 54% of adults’ daily energy intake comes from ultra-processed foods. Meanwhile only 17% of adults eat their 5-a-day and 96% of adults do not meet recommended fibre intakes.

These statistics highlight an important point: while UPFs receive a great deal of attention, low fruit and vegetable intake and inadequate fibre consumption remain major public health concerns.

What Counts as an Ultra-Processed Food?

The most commonly used system for classifying food processing is the NOVA classification system, which divides foods into four groups.

Group 1: Unprocessed or Minimally Processed Foods

These foods have had nothing added to the food and include: Fruit and vegetables, meat, poultry and fish, eggs, grains, legumes, nuts

Basic processes such as freezing, chilling, drying, fermenting, pasteurising, grinding, and separating parts of foods do not remove them from this category.

Group 2: Processed Culinary Ingredients

These are ingredients extracted from foods or nature and commonly used during cooking: Salt, sugar, butter, oils, honey

Group 3: Processed Foods

These foods are generally made by adding Group 2 ingredients to Group 1 foods.

Examples include: Cheese, tinned fish, vegetables in brine, fruits in syrup, salted nuts, freshly made bread

Group 4: Ultra-Processed Foods

These are foods made primarily from refined ingredients and/or combined with additives.

Examples include: Packaged breads, breakfast cereals, cakes and pastries, ice cream, crisps, fizzy drinks, protein powders, plant based milks

Not All UPFs Are Created Equal

One of the major limitations of the NOVA classification system is that nutritional quality is not considered when assigning foods to categories. Group 4 includes both packaged bread and ice cream. Nutritionally, these products are vastly different.

Processing and nutritional quality are not synonymous. A food can be ultra-processed while still providing value within a healthy eating pattern.

For example, a fortified plant milk provides key nutrients for someone following a vegan diet. A protein powder may be a convenient way to increase protein in the diet. A fibre-rich wholegrain bread may meaningfully contribute to daily fibre intake.

The category is broad, and broad categories require nuance.

Common Myths About UPFs

Myth 1: long ingredient lists mean a food is unhealthy

Not necessarily. A long ingredient list may suggest a food is more processed, but it does not automatically indicate poor nutritional quality. Ingredients are often added for: food safety, fortification, texture, shelf life

Fear-based label reading can make food choices feel unnecessarily overwhelming.

Myth 2: all UPFs are unhealthy

UPFs encompass an enormous range of foods and they do not provide the same nutritional value or serve the same purpose.

Myth 3: Clean and natural products aren’t ultra processed

“Natural” is a marketing term not a guarantee of nutritional quality

Myth 4: Complicated name = processed

Many ingredients sound unfamiliar simply because they are listed using their scientific names.

For example: Ascorbic acid is just vitamin C.

Myth 5: UPFs are addictive

Their energy density, texture and palatability can encourage people to eat more than intended, but describing all UPFs as addictive oversimplifies the science.

Myth 6: zero UPF  is the goal

The aim is not to eliminate every ultra-processed food from your diet. Instead, it can be more helpful to consider how often you eat it, the context in which you eat it, what it is replacing in your diet, and the overall quality of your dietary pattern.

A single UPF food is unlikely to make or break your health. What matters most is the bigger picture of your eating habits over time

So What Does the Evidence Actually Show?

Researchers have identified associations between higher UPF intake and increased risk of several chronic diseases, including obesity, type 2 diabetes, cardiovascular disease and depression.

There are several reasons UPFs raise concern:

  • They are often higher in saturated fat, sugar, salt and calories
  • They are frequently low in fibre
  • They can be easy to overconsume
  • Food processing may alter the food matrix and affect how the body responds to food

However, the science is not completely straightforward. Most studies are observational, meaning they identify relationships rather than proving direct cause and effect.

People who consume large amounts of UPFs may also be more likely to have:

  • Lower fruit, vegetable and fibre intake
  • Higher calorie intake and lower overall diet quality
  • Different socioeconomic and lifestyle factors

This makes it difficult to isolate exactly what is driving the increased risk. The concern is therefore less about an individual UPF and more about a dietary pattern in which ultra-processed foods crowd out nutrient-dense, fibre-rich foods.

What About Additives, Preservatives and Emulsifiers?

Many additives are used for legitimate purposes such as: Food safety, preservation, fortification, texture, stability. Examples include: E300 (Ascorbic acid) = Vitamin C, E440 (Pectin) = Fibre and gelling agent

That said, there are a few additives worth being aware of. Some artificial colours (E102, E104, E110, E122, E124 and E129) have been linked with hyperactivity or attention difficulties in some children.

Nitrites and nitrates used in certain processed meats are also associated with poorer health outcomes when consumed in higher quantities.

Research into emulsifiers and sweeteners is ongoing. While some studies suggest they may interact with the gut, we do not yet have enough evidence to conclude that typical dietary exposure is harmful for most people. Scientists are still investigating which specific emulsifiers, doses and combinations may matter.

At present, the bigger picture remains more important than any single additive.

When UPFs Can Be Helpful

Convenience: Busy lifestyles often mean that convenience matters. Foods such as packaged breads, ready-prepared ingredients and certain ready meals can help people eat more consistently when time is limited.

Recovery: After exercise, the body needs carbohydrates to replenish glycogen stores, protein to support muscle repair, and fluids to replace sweat losses. Some ultra-processed foods can make recovery easier by providing nutrients in a convenient, easy-to-consume format such as chocolate milk and cereal bars.

Performance: Athletes frequently use sports drinks, energy gels and other processed products because they provide nutrients in a form that is easy to digest during training and competition. In these situations, processing can support rather than undermine health goals.

Enjoyment: Food is not only fuel. It can also provide pleasure, comfort, celebration, cultural connection and social experiences. Sometimes a food’s value comes from enjoyment rather than its nutrient profile alone.

Practical Ways to Improve Your Diet

Add Fibre First

Increasing fibre intake is one of the most beneficial dietary changes most people can make. Rather than focusing immediately on what to remove, start by thinking about what you can add.

For example: adding fruit and nuts to your usual snack, adding a side of veggies or a spinkle of seeds to your main meals.

Upgrade Everyday Staples

Small swaps can make a meaningful difference over time. For example, swap white bread for a wholegrain or seeded loaf (aim for around 2.5-3g of fibre per slice), swap regular noodles for soba noodles or swap flavoured yoghurt for plain Greek yoghurt and add your own fruit.

Start Small

You do not need to overhaul your entire diet overnight. Improving one meal, such as breakfast, is often a practical starting point.

Key Takeaways

Ultra-processed foods are not all the same. The category is broad and cannot be reduced to a simple “healthy” or “unhealthy” label.

The strongest concerns arise when UPFs dominate the diet and displace fibre-rich, nutrient-dense foods. Overall dietary pattern matters far more than any single food.

Rather than aiming for perfection or complete avoidance, focus on building meals around minimally processed foods where possible, increasing fibre intake, and making realistic upgrades that fit your lifestyle.

Food decisions should be guided by evidence, not fear. The goal is not to eliminate convenience or enjoyment, but to create a dietary pattern that supports long-term health while remaining practical and sustainable.