Live Longer Habits

What is ultra-processed food?

The term 'ultra-processed foods' comes from a food classification system called NOVA, which was created by researchers at the University of São Paulo in Brazil. This system sorts food into four groups based on how much they have been changed during production: 

1. Unprocessed or minimally processed foods:

These are foods that are very close to their natural state, like fresh fruits and vegetables, milk, fish, eggs, nuts, and seeds. They don’t have any added ingredients. 

2. Processed ingredients: 

These include items like salt, sugar, and oils, which are usually added to other foods rather than eaten by themselves. 

3. Processed foods:

These are foods made by combining the first two groups. They undergo changes that you could also do at home, such as jams, pickles, or homemade bread and cheese. 

4. Ultra-processed foods:

These foods contain multiple ingredients that you probably wouldn’t find in a typical home kitchen. They usually have many additives and ingredients not commonly used in home cooking, such as preservatives and artificial colours. They often last a long time on shelves. 

Common examples of ultra-processed foods 

include: 

- Ham and sausages 

- Mass-produced bread and breakfast cereals 

- Instant soups 

- Crisps and biscuits 

- Ice cream and fruit-flavoured yoghurts

 - Fizzy drinks and certain alcoholic drinks, like whisky and gin. 

Why might ultra-processed foods be unhealthy?

Ultra-processed foods usually have high levels of saturated fat, salt, and sugar. Eating them might mean that you have less space in your diet for healthier foods. Additionally, some researchers think the additives in these foods could harm your health. The way food is processed might change how your body reacts to it; for example, whole nuts have less fat absorbed by the body than ground nuts. 

There are also concerns that diets high in ultra-processed foods might negatively affect gut health. More research is needed to see if it's the individual ingredients or their combinations that are the issue. It’s also difficult to tell if the problems come from the foods themselves or if they are a result of an overall unhealthy lifestyle that includes a lot of ultra-processed foods. However, because these foods often contain high levels of salt, sugar, and saturated fat, it's sensible to cut down on them. 

Are cereal and bread ultra-processed?

When people think of ultra-processed foods, they often think of sweets and chips, but some everyday items like breakfast cereals and packaged bread can also fall into this category. These items often have extra ingredients added during production, like sweeteners and artificial flavours. 

Some people argue that even though NOVA’s system groups various foods together, some—like cereals and bread—can fit into a healthy diet, while others, such as ready meals and snacks, are less nutritious. Plant-based meat and cheese alternatives can also be ultra-processed, which means they might not be as healthy as advertised. 

Despite the challenges in comparing different food types, the NOVA system remains popular in research, as it highlights links between diets high in ultra-processed foods and poorer health.

Is cheese ultra-processed? 

Most fresh cheeses like Cheddar, Brie, and mozzarella are considered processed foods because of methods like pasteurisation. 

However, some types of cheese like cheese slices or spreads are ultra-processed. These often include added ingredients like preservatives and artificial flavours. Even vegetarian and vegan cheeses can be ultra-processed due to the additives used to mimic dairy cheese. 

Cheese can be a good source of calcium and protein, and when eaten in moderation, it can be a part of a healthy diet. To avoid ultra-processed options, choose traditional cheeses and consider buying a whole block of Cheddar and slicing it yourself instead of purchasing pre-sliced cheese. 

Should I stop eating ultra-processed foods?

Although it might seem best to only eat minimally processed foods, many of us don’t have the time or budget for that. Research showing a link between ultra-processed foods and heart health is growing, but it isn't clear if we need to fully eliminate them from our diets. 

According to the Scientific Advisory Committee on Nutrition (SACN), which reviewed this evidence in 2023, more caution is needed before making firm dietary recommendations. Instead of trying to cut them out completely, think about balancing your diet. Include lots of minimally processed foods, like fruits and vegetables, and try to make time for home cooking. 

Remember that not all ultra-processed foods are the same—choose those with better nutritional value, like wholegrain bread or baked beans, over crisps or sweets. Also, get into the habit of checking food labels to spot those high in sugar, salt, or saturated fat. 

How can I reduce ultra-processed foods in my diet?

Eating a lot of ultra-processed foods can mean you’re missing out on healthier options like fruits, vegetables, fish, and nuts. If you want to improve your diet, consider making swaps, such as: 

- Choose plain yoghurt instead of sugary flavoured varieties, and add your own fruit for sweetness. 

- Make your sauces or favourite meals at home and freeze extra portions for later. 

- Start your day with porridge topped with fruit and nuts instead of sugary cereals. 

- Enjoy fresh fruits rather than store-bought pies or cakes. - Snack on nuts instead of biscuits with your tea. 

Recent studies on ultra-processed foods and heart health

Research has linked higher consumption of ultra-processed foods with an increased risk of health issues like high blood pressure and heart disease. 

For example, a study presented in August 2023 found that Australian women who ate the most ultra-processed foods were 39% more likely to develop high blood pressure. Another analysis found that those consuming the highest amounts were 24% more likely to suffer serious heart-related events. Each additional 10% increase in daily ultra-processed food consumption was tied to a 6% rise in heart disease risk. 

A 2019 study of Spanish graduates linked high consumption of ultra-processed foods with a higher risk of early death. People consuming the most ate over four servings per day and were 62% more likely to have died after about 10 years compared to those who had less than two servings daily. 

These studies are observational, meaning they can identify links but cannot prove that ultra-processed foods directly cause health problems. Other factors in people's lives may also play a role. In the Australian and Spanish studies, researchers noted that even when considering other dietary aspects, the same health risks appeared, suggesting that the processing itself might be harmful. 

BHF Senior Dietitian Victoria Taylor emphasises that while observational studies highlight these associations, they don’t explain why. The classification of ultra-processed foods is broad, so other elements—like nutritional content or life factors—might be influencing health outcomes. Before changing any dietary guidelines, it’s crucial to understand these links better. 

Taylor also notes that a Mediterranean-style diet, rich in minimally processed foods like fruits, vegetables, fish, nuts, and whole grains, is recommended. Such a diet, along with regular exercise and not smoking, can help reduce the risk of heart disease.

Source: bhf