Ultra-processed food (UPF) is a term used to describe industrially formulated edible substances derived from foods or synthesized from other organic sources. These foods are designed to be convenient, cheap, and have a long shelf life. They are often hyper-palatable, meaning that they are designed to be very tasty and make you want to eat more of them. UPFs are typically energy-dense but low in nutrients, and they contain additives such as artificial flavors, emulsifiers, coloring, and sweeteners, as well as preservatives to increase their shelf life. Examples of UPFs include confectionery, fried snacks, processed meats, cakes, and biscuits.
UPFs are not good for health, and they are associated with an increased risk of obesity, type 2 diabetes, and heart disease. To avoid UPFs, it is recommended to base your diet on whole foods such as vegetables, fruits, nuts, grains, and legumes. Processed foods, such as canned fish or vegetables, fruits in syrup, and freshly made bread, are not as detrimental to health as UPFs, but they have been altered by adding salt, oil, sugar, or other substances.
It is important to note that not all foods that come in a box are UPFs. The NOVA classification system divides foods into four categories: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Unprocessed or minimally processed foods include vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs, and milk. Processed foods, such as simple bread, cheese, tofu, and canned tuna or beans, have been altered but not in a way that is detrimental to health.
