Ultra-processed foods (UPFs) have been in the spotlight for a while now, with many people adjusting their diets to cut down on the number high-sugar, high-salt and high-fat foods typical of things that come in packets.
However, categorising which foods are and are not UPFs can be tricky for the average person.
To that end, researchers have devised a classification system to help us out known as ‘Nova’. The system groups foods into one of four types.
In group 1 you’ll find foods that have either been unprocessed or undergone minor processing. This includes raw, whole foods, as well as plain pasta, milk, plain yoghurt, ground herbs and spices, and shelled nuts.
Group 2 features processed cooking ingredients that typically enhance texture or flavour. These include sugar, honey and cooking oils.
In group 3 you’ll find foods processed with traditional methods, such as bottling, canning, fermentation, or salting. This includes the likes of canned fruit, bread lacking in preservatives, colourings and flavourings, salted fish, cheese and tomato paste. As a rule of thumb, these are foods you can conceivably produce in your kitchen without the help of a lab.
Group 4 is where we get the ultra-processed stuff. This includes anything produced with ingredients and additives that aren’t typical to a home kitchen, and have been generally formulated to be as tasty and moreish as possible. They also typically have lengthy shelf lives. Foods in this bracket include instant noodles, processed meats, frozen desserts, packaged snacks, margarine, fizzy drinks, takeaway pizza, and sweetened yoghurts, among others.
Group 4 may sound cut and dry, but not all UPFs in that group are as unhealthy as you might expect. It essentially comes down to their retained nutritional values and the number of additives involved in their production.
It’s a pressing issue, with experts estimating that over half of the calories consumed in Britain come from UPFs. While they’re calorie-dense, they’re typically weak when it comes to broader nutrition.
High UPF intake has been linked with poor health in the short and long terms, including obesity, diabetes, immune issues, cardiovascular problems and even cognitive decline. Behavioural issues in children have long been associated with UPFs, too.
But again, not all of them are necessarily awful for us. Researchers point to the near-zero nutrition available in sugary drinks, for example, compared with the vitamins, minerals and fibre you can get from many processed cereals.
Where cereals and breads have been fortified with additional nutrition, they can also have protective health outcomes too.
Clare Collins, Laureate Professor in Nutrition and Dietetics at the University of Newcastle, Australia, explained in The Conversation that a nuanced discussion needs to be had around UPFs and their relative impacts on our health.
“Some level of food processing can improve food safety, extend shelf life and reduce food waste,” wrote Professor Collins. “This is likely to include the use of additives, such as emulsifiers, flavour enhancers, preservatives, food acids, colours and raising agents. Additives need to be approved by Food Standards Australia and New Zealand (FSANZ) after a safety assessment, with the lowest amount added to achieve the specific purpose in the food product.”
In terms of the risks to our health, she continued: “An observational study in more than 100,000 French adults also raised concerns about potential 'cocktail' effects of food additive combinations.
“Although more research is needed, they found some additive combinations were associated with a higher risk for developing type 2 diabetes.
“Finally, a recent review highlighted the potential for additives, particularly emulsifiers, to damage the gut lining and alter the balance of healthy versus unhealthy gut microbes. This could potentially increase the risk of developing inflammatory bowel conditions.”
So, how can we have a better understanding of which foods to prioritise in our diets?
“While you might expect all Nova 3 processed foods to be healthier than Nova group 4 (ultra-processed), this isn’t always the case,” said Professor Collins. “Nova group 3 items don’t necessarily meet the nutrient criteria that deems them ‘healthy’. They could still contain excessive amounts of added salt, saturated fat or sugars.”
To keep yourself informed and get a better understanding of which UPFs are more beneficial or less harmful than others, Professor Collins added: “Read the ingredient list on the food label. It tells you a lot about the level of processing and additives used. Look for products that contain minimal to no additives, and ingredients that could be found in a home kitchen. Note that additives could be listed by name or number.”
She continued: “Think about how often you eat the product. If you do eat it weekly or more often, spend more time comparing products before making a final choice.
“For help to review the level of processing alongside the nutrient criteria, consider using an app such as Open Food Facts. This assigns food products a Nova group score, a nutrition score, and another to rate its impact on the environment.
Featured Image Credit: Kinga Krzeminska/Getty Images
Rachael Davis