Ultra-Processed Foods: What is it and how much is too much?

Ultra-processed foods (UPFs) have become a common feature of modern diets – from grubby takeaways to supermarket shelves lined with ready meals, snack bars, flavoured yoghurts, and sugary cereals. While convenient and often marketed as “healthy,” these foods are frequently stripped of their natural nutrients and packed with additives, preservatives, and refined ingredients. But how much is too much? And what impact does a diet high in UPFs have on our long-term health?

These were the questions that came up in a recent workshop. While there’s no strict universal guideline, research suggests that keeping UPFs to under 15% of total calorie intake is a good benchmark. That means prioritising whole, minimally processed foods while being mindful of how often processed options creep into your daily routine.

What Are Ultra-Processed Foods?

The term “ultra-processed” comes from the NOVA classification system, which categorises foods based on their level of processing:

• Unprocessed or minimally processed foods – Whole foods like fresh fruit, vegetables, meat, fish, eggs, and grains that have been lightly altered (e.g., chopped, dried, frozen).

• Processed foods – Foods that have undergone some processing for preservation or flavour, such as cheese, canned fish, or sourdough bread.

• Ultra-processed foods – These are industrial formulations that contain little to no whole food ingredients, often packed with artificial flavours, colourings, sweeteners, and preservatives.

Common examples of UPFs include:

• Sugary cereals and flavoured instant oats

• Energy drinks, soft drinks and supermarket bought flavoured waters

• Crisps, biscuits, and packaged cakes, cookies, donuts, cupcakes

• Processed meats (hot dogs, salami, chicken nuggets)

• Shop-bought sauces, dressings, and ready meals

• Protein bars and meal replacement shakes

Why Are Ultra-Processed Foods a Concern?

While eating UPFs occasionally won’t harm you, regularly relying on them can take a toll on your long term health. Studies have linked high UPF consumption to:

1. Increased Risk of Chronic Diseases

A growing body of research suggests that diets high in ultra-processed foods are associated with obesity, type 2 diabetes, heart disease, and even some cancers. A large-scale study in The BMJ found that every 10% increase in UPF intake was linked to a higher risk of cardiovascular disease (Srour et al., 2019).

2. Weight Gain and Poor Metabolic Health

UPFs are often hyper-palatable—designed to be addictive with just the right combination of sugar, salt, and fat. This can lead to overeating and weight gain. Additionally, these foods tend to have a high glycaemic load, spiking blood sugar levels and leading to energy crashes, cravings, and insulin resistance over time.

3. Gut Health Disruptions

Many UPFs contain emulsifiers, artificial sweeteners, and preservatives that can alter gut microbiome balance. A study in Nature found that certain emulsifiers used in processed foods can promote gut inflammation, potentially increasing the risk of digestive disorders (Chassaing et al., 2015).

4. Nutrient Deficiencies

Ultra-processed foods are often calorie-dense but nutrient-poor, meaning they provide plenty of energy but lack essential vitamins, minerals, and fibre. This can lead to deficiencies in key nutrients like magnesium, zinc, B and D vitamins, all of which are crucial for energy, brain function, and immunity.

5. Mental Health Implications

Emerging research suggests a link between UPFs and increased anxiety and depression. A meta-analysis published in The BMJ found that people with diets high in ultra-processed foods were more likely to experience depressive and anxiety symptoms, possibly due to factors such as poor diet quality and inflammation (Lane et al., 2024).

How Much Is Too Much?

There’s no universal guideline on UPF consumption, but research suggests that keeping them to under 15% of total calorie intake is a good rule of thumb. In practical terms, that means:

• Choosing whole, minimally processed foods as the foundation of your diet.

• Checking food labels for long ingredient lists, artificial additives, and refined oils.

• Cooking at home when possible to control ingredients and reduce reliance on packaged foods.

Smart Swaps: Reducing UPFs Without Feeling Deprived

You don’t need to cut out all UPFs overnight, but small changes can make a big difference:

Ultra-Processed Food	Healthier Alternative
Sugary breakfast cereal	Overnight chia pudding & berries
Flavoured yoghurt	Plain, unsweetened greek yoghurt with a handful of pomegranate
Processed meats	Grilled chicken, fish or eggs
Shop bought salad dressing	Extra virgin olive oil, balsamic vinegar
Protein bars	Handful of almonds, walnuts, dark chocolate (>80% cocoa)
Soft drinks	Sparkling water infused with cucumber, mint or lemon

Final Thoughts

Ultra-processed foods may be everywhere, but they don’t have to be the foundation of your diet. While the occasional treat is perfectly fine, consistently choosing whole, nutrient-dense foods can transform your energy levels, digestion, and metabolic health while supporting long-term well-being. Small, mindful swaps can create a lasting impact—start where you can and take back control of your immediate and long term health.

If you’re struggling with low energy, navigating health challenges, or feeling confused about the nutritional claims of foods, I’m here to help you decode those labels and make informed choices. Feel free to email me at info@wellnesswithruchi.com or book a no-obligation 20-minute consultation. I’d love to support you in your unique health journey.

References

• Adams, J. M., & Crutchfield, S. M. (2016). The effects of ultra-processed food consumption on health: A systematic review. Journal of Nutrition Education and Behavior, 48(9), 624-633. https://doi.org/10.1016/j.jneb.2016.05.002

• Almiron-Roig, E., Soler, A. M., & Uceda, M. (2020). Food processing and its impact on diet and health: A systematic review. Food Chemistry, 337, 127638. https://doi.org/10.1016/j.foodchem.2020.127638

• Chassaing, B., Koren, O., Goodrich, J. K., Poole, A. C., Srinivasan, S., Ley, R. E., & Gewirtz, A. T. (2015). Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature, 519 (7541), 92–96. https://doi.org/10.1038/nature14232

• Fardet, A. (2018). Minimally processed foods are key to human health. The American Journal of Clinical Nutrition, 108(6), 1085-1086. https://doi.org/10.1093/ajcn/nqy187

• Giese, M., & Lichtenstein, A. H. (2019). Ultra-processed foods and health: A review of the evidence. Current Opinion in Clinical Nutrition and Metabolic Care, 22(6), 453-459. https://doi.org/10.1097/MCO.0000000000000583

• Hallberg, L. (2013). Iron absorption: Mechanisms and consequences of iron deficiency and overload. In Iron Deficiency and Overload: Mechanisms of Disease. Springer.

• Juul, F., Hallback, L., & Lund, M. (2019). Ultra-processed foods and the risk of obesity: A systematic review of the evidence. Obesity Reviews, 20(3), 337-348. https://doi.org/10.1111/obr.12715

• Kashyap, S. R., & Davidson, W. B. (2017). Gastrointestinal disorders and their effects on iron absorption: Implications for patients with chronic disease. Clinical Gastroenterology and Hepatology, 15(1), 4-10. https://doi.org/10.1016/j.cgh.2016.11.012

• Lane, M. M., Davis, J. A., Bechara, B. L., Browne, S., Jayasinghe, T. N., Hassed, C., ... & Jacka, F. N. (2024). Ultra-processed food and chronic non-communicable diseases: A systematic review and meta-analysis of 45 meta-analyses. The BMJ, 384, e077310. https://doi.org/10.1136/bmj-2023-077310

• Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R. R., & Cannon, G. (2010). A new classification of foods based on the extent and purpose of their processing. World Nutrition, 1(1), 27-40.

• Peeling, P., Binnie, M. J., & Roberts, R. (2009). Iron supplementation and performance: A review of the literature. International Journal of Sport Nutrition and Exercise Metabolism, 19(3), 236-245. https://doi.org/10.1123/ijsnem.19.3.236

• Srour, B., Fezeu, L. K., Kesse-Guyot, E., Allès, B., Méjean, C., Andrianasolo, R. M., ... & Touvier, M. (2019). Ultra-processed food intake and risk of cardiovascular disease: Prospective cohort study (NutriNet-Santé). The BMJ, 365, l1451. https://doi.org/10.1136/bmj.l1451

• Vieux, F., Darmon, N., Touazi, D., & Soler, L. G. (2018). The role of food processing in the nutritional quality of diets. Journal of Nutritional Biochemistry, 63, 16-26. https://doi.org/10.1016/j.jnutbio.2018.07.008

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About Ruchi

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