I recently read an article about how scientists have discovered markers in blood and urine that reveal whether or not a person is consuming ultra-processed foods. This could be big news as these scientists work to discover how these foods impact our health. Before this discovery, they had to rely on the person’s memory and willingness to report their consumption of ultra-processed foods, which is not always the most accurate. If these findings are true, medical professionals might be able to test for this. Because of this discovery and the impact of our diets on our health, I decided to dedicate this Cooking Tip to the topic of processed and ultra-processed foods. I will refer to the latter as UPFs.
There is no one universally accepted definition of UPFs. The term is said to have originated in the 1980s and then gained more prominence in 2009 after the publication of a paper by Brazilian researchers. They created the NOVA classification system for processed foods. They put food into four categories:
- Unprocessed or minimally processed foods
- Processed culinary ingredients
- Processed foods
- Ultra-processed foods
Although many countries use the NOVA classification, the FDA does not use it. There are critiques of this system. As researchers at the University of California at Davis state, “It is helpful to keep in mind that the category was not designed to classify individual foods. The goal of the NOVA classification system is to provide a tool [that] researchers can use to understand the health impacts of dietary patterns that include high percentages of ultra processed food.”
For us looking at food in the grocery store, that is not terribly helpful. I like how researchers at the MD Anderson Cancer Center look at this issue. They put food and its processing on a spectrum.
- Unprocessed or minimally processed foods are at one end of this spectrum. They list examples of whole grain oats and apples.
- Processed foods are in the middle of the spectrum. These foods are close to whole foods but have some added ingredients. Their examples are canned vegetables, freshly baked bread and pasteurized milk.
- Ultra-processed foods are at the other end of the spectrum. One of their dietitians, Lindsey Wohlford, refers to these as “food-based products.” She describes them as “made mostly from substances extracted from foods, derived from food components or synthesized in laboratories.” They contain additives such as fat, sugar, starch, proteins and sodium. There are many UPFs, but some of the most common are packaged chips, bread, frozen meals, sugary beverages and candy. This category also includes condiments such as ketchup and salad dressings.
The Harvard School of Public Health has a chart that shows how the same ingredient can be considered unprocessed, minimally processed, processed, and ultra-processed. Here is an example using apples.
| Unprocessed foods | Minimally processed foods | Processed foods | Ultra-processed foods | Ultra-processed foods of low nutritional value |
| Whole apple | Prepackaged apple slices with no additives | Unsweetened applesauce made with apples, water, and ascorbic acid to prevent browning | Sweetened applesauce that contains the prior ingredients plus high fructose corn syrup | Apple juice drink with high fructose corn syrup and added coloring |
To see more examples, see their full article.
Almost daily, we are warned to limit our consumption of UPFs. Why is that? Although there are no definitive studies linking UPFs to poor health, most medical professionals feel that they can cause weight gain, heart disease and other health issues. According to the FDA, a common characteristic of UPFs is that they contain high levels of saturated fat, sodium, and added sugars.
The American Heart Association cites a cardiologist from Tuft’s University Friedman School of Nutrition Science who explains that the goal of the food manufacturers is to prioritize taste, safety, shelf life and mouthfeel. This often leads to the removal of important trace nutrients. They also add items such as emulsifiers and stabilizers. Although our governmental regulatory bodies consider these additives safe for consumption, others feel we do not have enough information about the long-term effects. Fiber is also often stripped out of UPFs. Because of this, they do not satiate our appetites, leading to eating these foods in excess. An interesting fact is that if a food is labeled “natural” or “organic,” it can still be ultra-processed.
Why are UPFs so prevalent in our stores? They are relatively inexpensive, they are convenient, and they taste good. Some point out that there are some positives of processed food, although not necessarily ultra-processed foods.
- Some are kitchen time-savers, such as frozen, pre-chopped and canned ingredients.
- Some are fortified with important nutrients that not all of us get enough of in our regular diet.
- Safety – The processing steps of pasteurization, cooking and drying can destroy or inhibit bacterial growth.
What are we to do?
- Cook at home more and dine out or order take-out less. This one “simple” step will go a long way in reducing your intake of UPFs. However, realize that you must cook as much as possible with whole ingredients. Cooking at home but using ultra-processed store-bought ingredients almost defeats the benefits of your home-cooked meal.
- Choose whole grains over refined grains.
- Make your own vinaigrette rather than store-bought.
- Swap out sugary or flavored cereals, oatmeal and yogurt to plain and add your own fruit.
- Minimize consumption of deli meats, which are high in unhealthy fats and salt.
- Choosing frozen and canned produce is fine, but be wary of added seasonings and sauces, which are probably high in sodium, fat and sugar.
- The American Heart Association has a Heart-Check Mark certification program. If you see their red and white icon on the package, it means the food meets specific nutrition requirements for certification in that it contains beneficial nutrients and is limited in sodium and unhealthy fats.
- Be a label reader. Start paying attention to the ingredient list. The shorter that list, the better. Look at not just the calories in a serving, but also the added sugars, unhealthy fats and sodium content. Some producers of UPFs are trying to make their products a bit less unhealthy by adding fiber and nutrients. Despite this, they are still often full of other unhealthy ingredients.
- The FDA is proposing new labeling requirements called the “Front of Package Nutrition Label” or “Nutrition Info Box.” According to them, “This proposal plays a key role in the agency’s nutrition priorities, which are part of a government-wide effort in combating the nation’s chronic disease crisis. If finalized, the proposal would give consumers readily visible information about a food’s saturated fat, sodium and added sugars content—three nutrients directly linked with chronic diseases when consumed in excess. … [It will be] in a simple format showing whether the food has “Low,” “Med” or “High” levels of these nutrients. It complements the FDA’s iconic Nutrition Facts label, which gives consumers more detailed information about the nutrients in their food.“ As of May 2025, the comment period for this proposed rule is still ongoing, and we will have to wait to see if and when it might be implemented.
- For more information on healthy cooking, see these prior Cooking Tips.
If we all ask ourselves, do we eat UPFs, most of us will have to admit that we do. You may not be able to totally eliminate them from our diet, but we can certainly do many things to minimize our intake of them. The jury might still be out on just how bad these items are, but it can certainly not harm you to try to consume less.
Culinary Journeys, LLC 